"How fat!" "After this meal, lose weight tomorrow!" "I envy you for keeping such a good figure"... These conversations in daily life may be hitting the "pain" in your heart: eating and afraid of getting fat; Eat too little and fear that losing weight will damage your health too much. This hesitation between eating and not eating has become the heart knot of more and more people. How to reduce fat and increase muscle healthily? This calorie related "calculation problem" is really a little difficult to solve. 1. Why do you get fat easily The key to obesity is excessive intake and reduced consumption; It is not advisable to control calorie intake too much. Learn to "reconcile" with calories. We should not only control calorie intake, but also pay attention to calorie consumption. "I'm naturally fat prone. I grow meat when I drink cold water." "I don't eat much every day. Why can't I lose weight?" When it comes to the reason why you can't lose weight, everyone has his own opinion, but why do you get fat? We have to start with understanding "eating". "Obesity is what has the theory of obesity." obesity is a complex genetic disease. Some people are fat and thin. They are determined by their genes. There is also a saying, "what do you want to eat, the intestinal flora has the final say". The substances released by the microorganism in the gut and the genes expressed can affect our choice of food and the absorption of nutrients, resulting in obesity or lean body. Quality. " Yang Jingge, chief physician of gastrointestinal surgery of the First Affiliated Hospital of Jinan University, explained, "those who say they will get fat after drinking water may only care about a small amount of meals for dinner and ignore the snacks and drinks they usually eat." According to the scientific research report on dietary guidelines for Chinese residents (2021) released by the Chinese Nutrition Society, the intake of high oil and salt in residents' diet is common, and the consumption of sugary drinks is on the rise. Among them, the people who mainly sell meals outside and eat out for a long time are more prominent in the problems of excessive consumption of oil and salt and unreasonable dietary structure. Yang Jingge believes that the key to obesity is excessive intake and reduced consumption, and foods with high sugar, high fat and high carbon water will cause obesity. However, compared with the latter, high sugar and high calorie foods are more likely to make people fat, because sugar is the most direct source of energy. If energy consumption is insufficient, excess energy is easy to be converted into fat and stored in various parts of the body. "Most primitive societies relied on manual labor to make a living, and the food was single, so they were eager to meet the body's needs through a high calorie diet. Although we have no worries about food and clothing, the most primitive memory may have been engraved in our DNA. Other studies have shown that eating high sugar and high calorie foods can relieve stress and make people happy. Choosing these foods has become a modern way to deal with social pressure One of the methods of force. " Chen Dong (a pseudonym) from Dalian is 33 years old. His BMI (body mass index) once reached 27.6kg/m2, which belongs to the overweight standard. "I used to eat fried chicken and pizza, and I bought sugary drinks by boxes. When I was tired of playing outside, I always wanted to order a few cups of milk tea to make up for myself." Chen Dong said, "the turning point appeared in the physical examination organized by the unit this year. The doctor said I had hyperlipidemia and had to make changes." Wang Jiping, an attending physician in the Clinical Nutrition Department of the first hospital of Jilin University, suggested that during fat reduction, try to eat less free sugar, that is, sugar added separately in drinks, yogurt and coffee. "Many drinks contain fructose. Although fructose does not directly lead to the surge of blood glucose and insulin, it is easy to be ingested in excess, which is easy to cause insulin imbalance and fat accumulation, and its comprehensive harm is even more serious than sucrose. Therefore, we advocate limiting the intake of refined sugar and learning to control sugar scientifically can make people healthier." Since sugar should be controlled, many fat reducing people have developed into refusing to eat staple foods. The derived ketogenic diet was once very popular. However, is it advisable to reduce fat for a long time? "Ketogenic diet refers to a diet with very low carbohydrate content, moderate protein content and high fat content. It was originally used to treat intractable epilepsy in children." Yin Jie, deputy chief physician of Endocrinology Department of Beijing Friendship Hospital Affiliated to Capital Medical University, said, "Although fat can increase satiety, it can not provide energy quickly. In addition, the intake of carbohydrates is small. To use energy, the human body has to mobilize fat decomposition in the body, and the generated ketones are used to replace glucose for energy supply. Therefore, weight loss can be achieved in the short term. Ketogenic diet can be used to reduce fat for a long time, some of which will cause fatigue, hair loss, constipation and even increase Suffering from heart disease, diabetes and other risks; For pregnant women, studies suggest that it may affect the development of neural tubes in infants. " Boiling everything in plain water, over dieting, vomiting... For some people, the mention of calories is always "restless". However, long-term "extreme" fat reduction will not only affect normal physical function, but also increase health risks. In fact, it is not advisable to control calorie intake too much. Learn to "reconcile" with calories. We should not only control calorie intake, but also pay attention to calorie consumption. Yin Jie concluded that "eat more fruits and vegetables, drink more water, replenish nutrition and less oil and salt; eat an appropriate amount of nuts, eggs, milk and meat, and choose whole grain beans as the staple food; eat dynamic balance and sugar control, and natural organic food is safer." 2. How should you increase your muscle If you want to have a visible muscle increasing effect, it is difficult to do it without the cooperation of strength training; Muscle should also learn to "complement each other" with calories. It is not economical to eat only protein instead of carbohydrates and fat. Ms. Zhao, who works in writing in Beijing, is thin because her body fat rate is only 10%, and it has always been her wish to increase muscle. "I usually practice casually in the gym. I think the muscle strengthening diet recommended by the fitness coach is a kind of marketing. I don't dare to drink sports nutrition such as protein powder myself. I'm always worried about side effects. What should I do?" "In addition to sports and aesthetic needs, a healthy person does not need additional muscle enhancement. Muscle enhancement is more targeted at the elderly with sarcopenia and patients with consumptive diseases." Yin Jie responded, "it is feasible for ordinary people to choose appropriate nutritional supplements that meet food hygiene standards according to their own needs under the guidance of professionals and on the basis of no kidney disease." The reporter learned in the interview that as a nutritional supplement for the loss of human movement, the relevant food safety process is very strict. "Taking protein consumer goods as an example, China needs to review the import of imported raw materials at all levels, ranging from the qualification of the manufacturer to inspection and quarantine, disinfection and sterilization. Before production, the production qualification and test report of all raw materials need to be reviewed again. The outflow of products after production is strictly prohibited before receiving the report of the testing institution, so as to ensure that every link will not go out Now it endangers food safety and violates laws and regulations. " Said Yan Jize, brand head of Beijing Jingyi Food Technology Co., Ltd. At present, many consumers have some misunderstandings and mistakenly regard nothing as health. Zheng Xixi, an attending physician in the Department of Nephrology of Peking Union Medical College Hospital, said that it is difficult to achieve muscle enhancement without the cooperation of strength training alone. "In order to stimulate muscle protein synthesis, liquid is better than solid in protein selection, and protein with high leucine content is the best. Therefore, the effect of whey protein powder belongs to the 'ceiling' of muscle enhancement. For non professional athletes, eating natural foods such as milk, beef or other protein rich foods can also increase muscle; there is no clear muscle enhancement time Time window, increasing protein intake within 24 ~ 48 hours after each strength training can promote muscle growth; However, if you want to obtain the best muscle strengthening effect, it is recommended to take protein in a small amount and many times. For example, you can take high-quality protein in three meals. You can add it again before going to bed. You can drink skimmed milk, protein powder or eat eggs. " But although protein is good, it can't be greedy. According to their own weight, daily intake of 1.6g/kg protein is enough to increase muscle. Excessive protein intake has no additional effect on muscle growth, but will bring too much burden on liver metabolic protein and kidney excretion protein. In addition, Zheng Xixi called on people to learn to "complement each other" with calories. It is not economical to eat only protein instead of carbohydrates and fat. "Because you need carbohydrates to maintain basic calorie consumption, so that the protein you eat can be used for muscle protein synthesis. Otherwise, too much protein will only be used to provide the calories needed to maintain daily activities and can't play the role of muscle enhancement." 3. Whether you increase muscle or reduce fat, you should return to health Body anxiety is essentially derived from people's negative self reflection; Focus on health rather than weight. Health itself is beauty. The data show that in 2020, the average weight of men and women aged 18 and over in China was 69.6kg and 59kg respectively, an increase of 3.4kg and 1.7kg respectively compared with 2015. At the same time, cartoon waist, chopsticks legs, paper people... The waves of "dazzle thin" in recent years reflect that people's anxiety about their body is rising with their weight. "Body anxiety is essentially derived from people's negative self-image. A person with negative self-image has negative self-awareness of body and appearance, and his self imagination is pessimistic, resulting in anxiety, depression and other emotions. The same is true for weight loss anxiety. On the basis of negative self-image, he thinks his weight does not meet social standards, so he falls into the 'weight loss trap' I can't extricate myself. " Wei Ping, vice president of the school of education and professor of psychology of Hefei University, told reporters that to deal with body anxiety, we should first understand that aesthetic standards are very different. Different times, regions and nationalities have their own unique aesthetics. Secondly, we should focus on health rather than weight. Health itself is beauty and great beauty. Finally, the psychological state of self-esteem and self-confidence also endows people with beauty. Your self acceptance, optimism and openness will infiltrate the people around you. Such beauty can stand the test of years. When it comes to body freedom, Miss Li, who lives in Shijingshan District, Beijing, believes that body freedom is not letting the body go, but full of confidence in her weight control. "I look forward to the day when 'calorie freedom' is realized, but I also know that all good things can only be achieved through efforts. Weight loss is only a part of life, and the 'beauty' you get at the expense of health may cater to the public, but it will also secretly mark the price for you." In Wei Ping's opinion, the whole society should form a trend of advocating healthy aesthetics, in which the guidance of the media is very important. It is not allowed to sell body anxiety and advocate abnormal aesthetics. Especially for teenagers, public figures need to lead the healthy fashion with the power of example. "From the perspective of family, parents should play a leading role. Parents who can not achieve self acceptance are also difficult to cultivate their children. Parents' words and deeds will give children strong psychological hints. They should give children positive evaluation in terms of body and appearance, let children like and accept themselves, and create a healthy family atmosphere. For individuals, they should recognize Realize that "thin for beauty" is a kind of "kidnapped" aesthetics, which can be used when necessary