Starving to Lose Weight: What Changes Will Your Body Experience? Don't Be Silly! Here Are 4 Reliable Methods
Just starting a weight loss journey, you might have this cognition: If you don't eat or eat less, you'll lose weight… But this idea is a bit naive!
What are the effects of fasting and hunger on your body? Can starvation really make you lose weight?These questions, today will tell you!
Let's assume a fat friend who wants to lose weight by starving herself, named Xiao Wang, ate her lunch and didn't eat anything for 24 hours. What changes will her body experience?
5 hours after lunch
At this time, Xiao Wang's lunch is almost completely consumed, and blood sugar returns to its level before lunch. But the body's organs still need to function and consume energy, leading to a gradual decrease in blood sugar. To maintain blood sugar stability, the body starts to consume glycogen stored in the liver.
12 hours after lunch
After 12 hours, Xiao Wang is so hungry that she can't stand it. The glycogen in the liver is almost depleted, and blood sugar drops again!!
To ensure the brain can function normally, the body starts to scavenge for energy in every corner.
24 hours after lunch
It's noon the next day, and Xiao Wang is so hungry she just wants to lie down. The body has no more reserves, and can only break down muscle protein into energy. Even so, low blood sugar still makes Xiao Wang have dizziness or even fainting symptoms.
The order in which the body consumes energy is:Carbohydrates, protein, and fatFrom Xiao Wang's example, even if you starve for a whole day, fat consumption is very little!
When you're really hungry, you'll feel bad
Trying to lose weight by starving yourself is basically a delusion, but the bad effects are real. Staying in a state of hunger for a long time will affect a person's health from various aspects.
1. Skin becomes slack
Long-term dieting can hinder the synthesis of collagen, affecting skin elasticity and luster.At the same time, the body's detoxification function is impaired, and acne is a common occurrence.
2. Hair loss
Women who try to lose weight by starving themselves often feel that people with thin bodies lack sufficient fat and protein,which can lead to frequent hair loss and loss of luster.
3. Very easy to rebound
Long-term dieting will make our bodies lack nutrients, to maintain the normal functioning of the body, the basic metabolic rate will decrease. That is, low metabolism means trying to conserve energy consumption and store energy substances—fat, this is the body's instinct!
When dieting reaches a bottleneck and you can't lose weight, many people will give up and start to eat normally. Fat cells, which were suppressed for a long time, like tightly stretched springs, recover their elasticity and grow and expand quickly.
4. Digestive problems
After the meal time, there is no food to eat, at this time the stomach secretes gastric acid and pepsin, but without being neutralized by food, it directly corrodes the gastric mucosa, leading to ulcer formation.
How to lose weight without starving?
Instead of starving and not losing weight, you'd better do these methods!
1. Control your intake: Eat enough to maintain basic metabolism
The principle of weight loss is to control calorie intake while increasing calorie consumption. This calorie control standard (how much to eat) needs to eat enough to maintain basic metabolism.
You can simply understand this formula: Our daily calorie intake generally recommends no less than the basic metabolic value.
For women = 655 + (9.6 x weight in kg) + (1.7 x height in cm) - (4.7 x age)
For men = 66 + (13.7 x weight in kg) + (5.0 x height in cm) - (6.8 x age)
3. Balanced diet: Eat everything in moderation
While controlling calorie intake, you also need to ensure a balanced diet. Eat a little bit of everything, so that you lose weight healthily and beautifully.
Carbohydrates, fat and protein are the 3 essential nutrients needed for the body's function, which are essential for optimizing body function.
It is recommended that the calories of carbohydrates, fat and protein are: 20% from fat, 40% from carbohydrates, and 40% from protein.It is especially important to increase the demand for protein. When you exercise, protein helps your body build and maintain muscle, and it can also help you lose weight by increasing satiety.
Lean milk, legumes, fish, and eggs are all good protein sources.3. Strengthen exercise: Aerobic + Strength
Long-term aerobic exercise can increase cardiovascular function, but long-term aerobic exercise will also cause muscle breakdown and loss. Anaerobic exercise can shape muscle shape and strengthen muscle strength, and improve metabolic rate, but it's not as significant for fat loss as aerobic exercise.
The specific training time you can arrange like this:
10-minute warm-up training – 30 minutes anaerobic exercise – 30 minutes aerobic exercise – stretching 15 minutes.If you have a clear fat loss or muscle gain requirement, you can adjust the training time ratio accordingly.
It is recommended that the training frequency is 3-4 times per week, with one day of rest between sessions.4. Drink plenty of water to accelerate fat burning
Water is an important substance in the process of fat metabolism. Studies have shown that dehydration can slow down metabolism and lead to fat accumulation in the liver.
According to the 'Chinese Dietary Guidelines', you should drink 7 to 8 glasses of water per day (1500-1700 ml).
Don't starve to lose weight, just learn these 4 simple methods! April weight loss season, let's take action now!
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