Middle aged weight loss truth: nutritionists expose 5 pseudosciences, don't be fooled anymore

Although they eat less than cats, their weight is like sitting on a fire Is the arrow rising? On the path of weight loss for middle-aged people, there are always some "scientific truths" that sound particularly reliable - such as resolutely avoiding carbohydrates at night, drinking eight glasses of water every day, eating spicy food can burn fat... These widely circulated rumors may be quietly dragging down your metabolism. Opening the packaging of these pseudosciences may reveal outdated theories or commercial traps.

Is eating carbohydrates at night equivalent to gaining weight?

1. Time is not the key to gaining weight

The human metabolic clock does not suddenly strike at 8 pm. The real factor that affects weight is the difference between the total calorie intake and expenditure throughout the day. A bowl of oatmeal provides exactly the same amount of calories in the morning and late at night, with the focus on whether it exceeds the daily demand.

2. The selection of carbohydrates is more important

Refined rice and flour are indeed prone to blood sugar fluctuations, but slow carbohydrates such as sweet potatoes and brown rice can provide sustained energy. Instead of worrying about eating time, it's better to pay attention to the glycemic index of food and avoid fat accumulation caused by drastic fluctuations in insulin.

Secondly, must one drink eight glasses of water every day?

1. There are individual differences in water intake.

Can the water demand for office prolonged sitting and construction site labor be the same? People weighing 50kg and 80kg also have different water needs. Observing the color of urine (preferably light lemon water) is more scientific than counting cups.

2. Excessive drinking of water may cause a burden

The kidneys can only process about 800ml of water per hour, and short-term cow drinking may lead to hyponatremia. Remember that water is just a carrier, vegetable soup and sugar free tea drinks can be included in daily liquid intake. Can eating spicy food accelerate fat burning?

1. The effect of capsaicin is exaggerated.

Chili peppers can indeed temporarily increase metabolic rate by 3% -5%, with an effect equivalent to climbing two flights of stairs. Do you want to offset the calories of a hot pot meal by eating spicy food? It may need to be spicy enough to be taken to the hospital.

2. Hidden risks brought by heavy flavors

Spicy flavors stimulate appetite and make people eat more staple foods. The oil absorbed by the base of the red oil soup is the real calorie explosion Bullet. Instead of pursuing spiciness, it's better to cultivate an appreciation for the original flavor of food. 4. Is meal replacement food equivalent to healthy weight loss?

1. Nutritional ratio may be imbalanced

Some meal replacement powders have a single source of protein and lack essential fatty acids. Long term replacement of meals may lead to symptoms such as hair loss and aunt running away, which is not weight loss but malnutrition.

2. satiety trap

Liquid food stays in the stomach for a short period of time, and after two hours, it becomes hungry and flustered, making it easier to overeat. The chewing process of solid food itself can transmit satiety signals to the brain. 5. Does sweating indicate effective weight loss?

1. Composition Analysis of Sweat

Sweat is 99% water, and the weight lost from steaming mulberry can be recovered by drinking two glasses of water. 84% of fat breakdown products are excreted through respiration, and the remaining 16% leave with urine, with no relation to sweat glands.

2. The hazards of extreme sweating

Wrapping plastic wrap during exercise may cause skin inflammation, and excessive exercise in high temperature environments can lead to electrolyte imbalance. The truly effective exercise should be able to sustain the intensity of conversation, rather than holding back until one's face turns blue. The essence of middle-aged weight gain is the gradual loss of muscle mass and a decrease in basal metabolic rate of 2% -5% every decade. Instead of tinkering with various folk remedies, it's better to put strength training on the agenda and ensure a protein intake of 1.2-1.5 grams per kilogram of body weight. Those who claim to lose 20 pounds per month often lose healthy weight rather than fat. Starting today, establish a clear and friendly relationship with food.