Hunger slimming and exercise slimming PK! Doctors tell you which one is more harmful to the body

In winter, wrapped in thick coats, many people begin to feel anxious about their waists; Swimming Circle "; Hungry weight loss and crazy exercise have become popular choices. But as you stand on the scale, you may not have thought that these two extreme ways may be stealing your health.

1. Hungry and Skinny Faction: Body Opening "; Famine Warning ";

1. The basal metabolic rate drops sharply. When the daily intake is below 800 calories, the body will intelligently reduce energy consumption by 20% -30%, just like turning on a smartphone Power saving mode. In the short term, it may lose balance quickly, but after returning to a normal diet, the rebound speed is comparable to fire The arrow ascended into the sky.

2. Nutrient deficiency triggers a chain reaction. Lack of high-quality protein can lead to muscle loss, iron deficiency makes people feel sleepy like sloths all day long, and vitamin D deficiency can cause calcium to quietly leak from the bones. A girl who hasn't eaten lunch for three consecutive months was found to have pre osteoporosis during a physical examination.

3. The digestive system protested collectively that gastric acid would corrode the gastric mucosa when there was no food neutralized, and the incidence rate of gallstones increased three times. What's even more frightening is that the brain will activate; Binge eating switch "; A study shows that the probability of binge eating among dieters is as high as 45%.

2. Sports maniac faction: may be self consuming

1. Joint wear accelerates. Winter low temperatures increase the viscosity of joint synovial fluid, and running 10 kilometers a day can put more than 7 times the weight on the knee joint. Many fitness novices appear in their first month; Running Knees "; Up and down the stairs, I grimaced in pain.

2. The immune system is temporarily paralyzed. 3-72 hours after high-intensity exercise is the immune window period, during which the probability of cold virus invasion increases by 2-6 times. Many people sweat profusely in the gym and get a fever the next day, which is precisely why. When the intensity of exercise exceeds 80% of the maximum heart rate and lasts for more than 1 hour, the level of stress hormone will soar. This can lead to stubborn accumulation of abdominal fat, forming; The more you practice, the fatter you become; The strange circle.

III. Golden Balance Rule: Winter Scientific Fat Loss Plan

1. Diet adopts the "; 211 Plate Method; Each meal consists of 2 fist sized vegetables, 1 palm sized protein, and 1 fist sized staple food. Use mixed grain rice instead of white rice, and choose a clear soup base for hot pot. It can meet the basic requirements of 1200-1500 kcal and continue to burn grease.

2. Exercise Execution; 3+2+1" Formula: Three 20 minute resistance exercises per week (squat/plank support)+two 30 minute aerobic exercises (brisk walking/stair climbing)+one stretching yoga session. Indoor skipping rope is a good choice, consuming 13 calories per minute and also exercising coordination.

3. Make good use of winter metabolic advantages. Brown fat activity is enhanced in cold environments. Walking briskly for 30 minutes at 15 ℃ every day can increase fat burning efficiency by 17% compared to room temperature. Remember to drink a cup of ginger and red date tea after exercise, which can warm up the body and promote circulation. Standing on a healthy balance, extreme ways are like both ends of a seesaw falling. Why not give it a try this winter; Mild Rebellion "; ——Don't be so hungry that your eyes sparkle, don't practice until your muscles tremble, your body will repay your wisdom with tight lines.