新手減脂必看指南·打破運動減脂迷思｜必瘦的飲食搭配｜lowang🦌

I don't know if you are also wondering why I do so many exercises every day, but I can't lose weight at all. I also had an experience of losing 52 kg from 58 kg to now. So the topic I want to share with you today is the relationship between diet, exercise and losing weight. Then I also want to summarize my own experience and some inspirations from this book. The name of this book is called Exercise Diet 1 to 9. It reminds me of a lot of mistakes I made when I was on a diet. So if you want to lose weight by exercising or you want to lose weight through a lot of exercises, but you can't lose weight all the time, I believe this video will be very helpful to you. So the first part of today is to break the myth that we lose weight. First of all, we need to understand why we get fat. There is only one reason for getting fat, which is that we eat too much. Here I must mention that I had an experience before, that is, I spent a whole semester from 58 kg to 57 kg. I spent a whole semester. I did 4 to 5 aerobic exercises every week. I went to the gym and ran. But in fact, I was very painful. Because I don't like running very much. But I still persisted. And in addition to running, I may have half an hour to an hour of increased muscle training. During that time, whether it was making videos or going to the gym, I really did a lot of exercise. But under the amount of exercise of 1 to 2 hours a day, I really only lost 1 kg. Because at that time, I was thinking that I wanted to use healthy food and reasonable exercise. But what I didn't think of was that I really ate too much. And at that time, I actually went to eat bento every time. I rarely ate sweets and fried food. I didn't calculate my calories and the amount I ate at all. So when my calories are too high, but I don't consume so much, I just can't stand it. But I didn't realize this at that time. So it caused me to spend a lot of time exercising. But in fact, it doesn't reduce the amount of food I eat at all. So I want to tell you two things through my story. So the first point is, first of all, you have to ask. Do you know how many calories or nutrients you eat every day in your stomach? In fact, I believe that most people are very vague about this. So the second point we need to realize is that exercise can't completely consume what we eat. As mentioned in the book, in fact, the process of energy metabolism is not as simple as we think. For example, we eat 100 calories. But in fact, the 100 calories I consumed in 30 minutes of running can't be completely offset. In fact, half of what we consume is sugar, and the other half is fat. The second myth is that you can lose weight by gaining muscle. I believe everyone has heard of basic metabolism. A lot of people will say that you go to exercise. Then as long as you increase your muscle mass, your basic metabolism will become higher. So you can build up a body that is easy to lose weight. But in fact, recent research shows that the basic metabolism of muscle consumption is only 18%. And the internal organs consume up to 80%. That is to say, the liver, brain, and heart in our body are the vast majority of our basic metabolism. But we can't control our internal organs. We can only promote metabolism by increasing our muscles. But every time you gain 1,000 grams of muscle, the basic metabolism you increase is only 15 to 45. And in fact, gaining muscle is a very difficult thing. But this is not to deny all the people who gain muscle. It is to say that exercise can indeed accelerate our secretion growth hormone and limit hormone. These can promote our fat burning. But if it's just a single exercise to increase the basic metabolism, it's very unrealistic. So it is mentioned in the book that he wants to break what we think is the consumption of calories is equal to fat burning. If we just want to lose weight, then we don't have to force ourselves to go to the gym every day or do a lot of exercise to lose weight. Because this is not the first task we should do to lose weight. Our main source of fat is carbohydrate, which is what we often call glucose. It usually comes from the bread, snacks, desserts, noodles, and rice noodles we usually eat in our daily lives. These foods are all carbohydrates. But if we don't have these foods to provide our glucose, our body will not be able to provide normal exercise energy to the brain and muscles. Everyone knows that carbohydrates are the main source of our fat burning. Many people may choose to eat less carbohydrates or not to eat carbohydrates. At this time, I have to take me as an example again. Because I tried it at the time because I wanted to lose weight. So I just cut off the rice and noodles and a series of starches at the beginning. But in fact, I had a very painful time at that time. Because I am a person who has grown up eating rice since I was a child. I can't eat rice at all. But at that time, I restrained myself from eating rice. So this led to me not coming to my aunt for about half a year. But in fact, now I am 52 kg. Even if I don't control carbohydrates, as long as I don't eat too much, it won't make me fat. So what I want to tell you is that starches and carbohydrates are not a factor that makes you fat. But how much you eat and what kind of carbohydrates you choose. In the next video, I will also talk to you about how to choose good carbohydrates. The first point is that we have to face the harm of junk food. They all contain very high calories. But it lacks the vitamins and minerals needed by the body. It also absorbs very fast carbohydrates and fat that is harmful to the body. And it also adds a lot of additives. Like the fries, donuts, chips, popcorn, cakes, ice cream we usually see. These are all junk food. Because it also contains a lot of anti-fat. And anti-fat is a kind of fatty acid produced to extend the shelf life and reduce costs. It belongs to a chemical substance. Another one that will cause our cells to age is sugar. I'm sure you've heard of a lot of anti-sugar foods. Or the harm that sugar brings to us. So I won't go into detail here. So to sum up, we have to pay attention to the junk food in our lives. It's not just that it makes us fat. It's that it brings a lot of burden to our organs. So everyone must have a very firm belief. That is, I lose weight to have a healthy and young body. If you just want to control your calories. Or use some extreme methods. Instead of controlling your diet. Eat some natural food. Not only your skin for a long time. Or the internal organs are in a very bad state. Maybe you'll still have acne. Or it's easy to get wrinkles. And some problems with yellow spots. And abnormal blood sugar may also cause diabetes. Like the basic metabolism we mentioned at the beginning. Most of it is consumed by internal organs. If you take too much non-natural food and alcohol. The liver and kidneys responsible for detoxification. Causing great burden. The metabolism of these two organs is very large. If it is affected. Causing a decrease in metabolism. No matter how you control your calorie intake. It's very bad for losing weight. I don't know if you realize. In fact, the food we usually eat. It's really low in nutrients. And its calories are also very high. Like egg rice. Italian noodles. Curry rice. Fried noodles. Ramen. Pizza. It's all low in nutrients. So we should slowly reduce this kind of food. Instead of choosing food with high nutritional value. But low in calories. So what should we do? Next, let's imagine a round plate. There must be three types of food in it. The first one is to choose our carbohydrate. Which is our staple starch. If you eat a bowl of 100g of oil noodles. Its calories are 351. But if you choose to eat wheat noodles today. The same 100g. It only has 272 calories. And it has higher fiber and nutrients. And its calories are lower. The second one. It's the butter bread we usually eat. Or milk bread. In general, its calories are 313. We will take it as a part of our breakfast. But if we choose 100g of steamed sweet potatoes this morning. It only has 64 calories. The third one. It's the white noodles we usually eat. 100g already has 246 calories. But if you compare it with white rice. It only has 116 calories. People say you can't eat white rice if you're on a diet. But based on my own experience. I think our life should be a combination of coarse grains and fine grains. So you can eat fine rice. Like white rice. But don't eat too much. Don't choose the coarse grains you like. Like corn, sweet potato and wheat noodles. After talking about carbohydrates. Let's talk about vegetables. Which is fiber. But when we are on a diet. We must eat enough vegetables. Otherwise you will get constipated. Or your body can't get enough nutrition. Like the God of Labor. His definition of green vegetables is. Every 100g of red leaves. Contains more than 600mg. That's why it's called green vegetables. Like tomatoes and green peppers. The amount and number of times they are used. More vegetables can be considered as green vegetables. But like cucumbers and cabbage. In fact, its vitamins and minerals. Can't meet our social needs. So in this book. It recommends us to eat more green vegetables. The third point is that we need to eat more protein. In fact, what is mentioned in the book is. 80% of us can eat some beans and fish. Like edamame, tofu and all kinds of fish. Salmon, steamed fish. These are all good sources of protein. The other 20% is beef, pork and chicken. This kind of food. Red meat has more fat. So it's easier to gain weight if you eat too much. And the ratio of 8 to 2 is better. According to my own experience. I didn't do it completely. Because I think my family usually cooks. More chicken and pork. And I personally prefer chicken and beef. If you are strict with yourself. Then you can follow the book. Of course this effect will be better. But I hope everyone can integrate these foods into your life. Instead of deliberately changing too many things. So we can take it step by step. If you have such conditions. Then of course you can do this 8 to 2 ratio. If not. You can adjust it according to your lifestyle. How do you distribute your protein for a day? But what we need to pay attention to. We need to eat enough protein every day. You can't eat only one or two bites of protein in a meal. The rest is rice noodles. And even no vegetables. This is a malnutrition meal. Many people may be a little obsessed with fat. They think I will gain weight after eating fat. But it's not true. Because the essential hormone in our body. Needs fat to produce. If you don't put in fat at all. Then those hormones that need to burn body fat to work. Will lose their function. It will be difficult for us to gain muscle. If you don't take enough fat. It will also cause your skin to be dry. Your hair will lose its shine. Your body will become weak. Women will have menstrual cramps. To put it simply. There are two types of fat. One is solid. One is fluid. So solid fat. It is saturated fat acid. It is also what we often see. Butter, lard, dairy products. That is, cake desserts. This type of fat. And then there is beef. If we take too much of this type of fat. It will cause your blood to be sticky. It will even cause blood acid. The other type is fluid fat. This type of fat is called unsaturated fat acid. What we usually can't take too much. Is osmanthus oil, corn oil. It's like the oil we usually fry. We eat fried salty and sour chicken. Or some fried chicken. If you take too much. It will cause your body to inflammation. Everyone. As long as he has a meal in a day. Is taking fried food. His fat content. It has exceeded the amount he needs in a day. So everyone try to control it. Eat fried food. Don't exceed the amount once a day. And there is something to pay attention to. If the ingredient list says fatty fat. Then don't buy it. So what are the good oils? Like we usually can take some walnuts. Nuts. And then there is yam seed oil. It can resist inflammation. Transmit blood vessels. Just to sum up for everyone here. That is. Every meal. Try to take as much protein as possible. Second. It's our fiber vitamins. And then. It's our carbohydrate. We can take the proportion of protein. A little more. Every day. The beans you eat. Fish. Meat. Or eggs. This type of food. You can take a little more. In your every meal. A relatively large proportion. And then you can take some. Vegetables. No matter what form. Green leafy vegetables. Raw vegetables. Or tomatoes. These. They can be very good. In our every meal. So the third part. It's our staple food. That is starch. We try to eat more coarse grains. Occasionally eat some refined starch. It doesn't matter. So after arranging our every meal. What we need to do is. Maybe occasionally take some. Appropriate nuts. And then supplement our high-quality fat. If you usually have a lot of pressure. Easy to cramp. Easy to constipation. Then you can take more. Fertilizer. This type of mineral food. Like seaweed and beans. If you often feel tired. And then shoulder pain. This type of symptoms. Then you can take more. Vitamin B group. Then you can learn. To look at the nutrition table. Like we are in the supermarket. Or all the food we buy in the supermarket. It has a nutrition table on the back. As long as there is a label on the back. Foods with anti-fat. We don't buy. If I want to buy chocolate. Then I should choose. Because the ingredient list behind the food. It is distributed according to the ratio. If the cocoa powder in this chocolate. Is the most proportionate. Then it will put cocoa powder. In the first place. But if its sugar is the most. It will put the sugar in the front. So before you buy food. You can go and look at the ingredient list behind it. Try not to choose. Foods containing white sugar. We can go and see clearly. What is in the ingredient list? Don't choose those that are too complicated. Then try to choose some natural foods. And there are a lot of healthy food combinations on the Internet. You can also go and have a look. Then find the food you like to eat. Then match your own healthy food. Everyone should know. In fact, bad food. Will make us have diabetes. High blood pressure. Or fat. These problems are because. Some problems brought by our improper diet. Because we already feel. Life is already very stressful. Very tired. It's very hard to control your diet. Very difficult. But at this moment. I hope everyone can think about it. You like a certain athlete. Or you like a. YouTube with a good figure. Then you go and have a look. Those people with good figure. Do they all have to control their diet? So here I want to tell you. In fact, to control your diet. Whether it's for our own health. Or the effect of losing weight. It's all a necessary process. So if you make up your mind. If you want to lose weight. You must be serious. To improve your diet slowly. Then our third part today. That is. How to speed up our weight loss effect. First of all. The first one is to solve the problem of constipation. Secretly tell everyone. In fact, I also have a little bit of this kind of trouble. But I solve this problem myself. Is by eating probiotics. Like yogurt. There are appropriate probiotics. Some people drink it and it works. Some people drink it and it doesn't work. The book mentions. If you drink yogurt and it doesn't work. Then you can try it. Beans, miso soup and kimchi. These are all. There will be some appropriate probiotics. Then there is one more point. That is, we have to solve the problem of constipation. A big reason. Is from. The fiber we take from food. Because. There are two kinds of food fiber. It is divided into two kinds. One is water-soluble. One is non-soluble. Like I had a bowl of glutinous rice for lunch. After absorbing the glutinous rice. It will expand ten times in my intestine. That is because glutinous rice. It is a kind of food fiber that contains non-soluble food fibers. It needs to cooperate with water-soluble food fibers. To be able to excrete. That is why some people. He may have eaten coarse grains. Eat glutinous rice. But he still can't get rid of it. So when we eat some grains. We have to go through. With some water-soluble food fibers. To make it more smooth. Then everyone can take more seaweed. Taro root vegetables. Mushrooms. Then as a match. And it is also mentioned in the book. You can take the right amount of fruit. Try to take it in the morning. Then eat the fruit will be better. So the second thing that speeds up our weight loss. Is not to eat too much. Some people will think. I don't care. I just have to eat very full every meal. I am too. I totally am. Because I just like to eat until I am very full. But since I have been full once this year. Is in a hot pot restaurant in Taiwan. Because I am the kind of money. I just eat it back. Then I have to eat myself. I am the kind of person who is happy. But since that time. I am really full until I can't sleep at night. I am thinking about what I am doing. I eat so much. I have to gain weight. My body is not comfortable. The stomach is not good. Then I think it is useless to me. So I made up my mind at that time. I won't eat until I am full again. But then I still occasionally. Because there are some friends' gatherings. It's in my mouth. I will never propose to eat until I am full. So I think everyone can go. Pay attention to a habit of eating alone. If you are also used to. Eat yourself until you are full. Do you really like this feeling? Or are you just used to being full? But you have to realize that being full. It will only make you fat. Can't let your body absorb it. It doesn't have any benefits. Then slowly change it. When you reduce your food intake every time. When you eat less and less. You will find that you are getting thinner and thinner. I don't know if everyone has found it. In fact, when you go to eat those junk food. You can't stop eating. But you can't go to eat corn. You can eat ten or twenty a day. Very few people will have this attitude. So let's avoid eating some junk food. Then the third point is that I very much agree with myself. Occasionally lose weight. Generally speaking, as long as you eat healthy food. And if you don't eat too much. You will lose weight. But if you still want to continue to lose weight. I think everyone can try to lose weight. Like there are a lot of 168 losses on the market now. There are two days of light losses in a week. Just six hundred cards. There are a lot of ways to lose weight like this. These can be done after we change our diet. Then do some methods to make yourself thinner. Like when I may lose weight. Actually, it's very difficult for many people to control their diet. Then if you say that you still want to lose weight. It's hard to get on. But my advice to everyone here is. If you are a beginner in losing weight. Change your bad diet habits slowly. You can only eat healthy food for two days a week. You can eat what you like to eat. You don't have to be very harsh on your daily diet all at once. You won't be able to hold on. And you will feel very painful. You can come step by step. When you feel that I am completely used to eating healthy food. Then occasionally go out with friends to eat fried chicken. Then eat some delicious food. It doesn't matter. When your body is completely in a state of healthy diet. Then consider whether to go on a diet. So today's video is almost over here. Also share with you a passage in the book. Everyone has only 24 hours a day. No one has more than two hours. But if you keep adding things in this limited 24 hours. What will happen? It's hard for our body to get happiness from losing weight. And it's hard to stick to it. Like we go running, swimming, and jumping. It's just that we are constantly increasing the burden in our 24 hours. And the most important thing about losing weight is to find your own balance point. I hope you can make yourself better and better after watching the video. Healthy and happy. So today's video is over here. I hope everyone will like it. Bye bye.