On May 5, "The girl who lost weight for 'love' left" appeared on the top of the hot search, which made many netizens sigh. Because of anorexia nervosa, the 24-year-old girl, who had not eaten for nearly 15 days and weighed only 50.24 kilograms, led to multiple organ failure and died. This tragedy has also made everyone think more about how to lose weight scientifically. So, do you, who shout about losing weight every day, really understand the truth of obesity? Are you running on the right path to weight loss, or are you going the other way to "lose weight and gain weight"?
Whether you can lose weight or not is really not determined by will
Fat people diet exercise every day, repeating between weight loss and rebound, want to be thin and thin; The thin man overeats, still skin and bones, wants to be fat but can't get fat... Obviously following the principle of "calorie balance", why is there such a big difference between people? This may be the body "messing around".
Your weight may have an "initial setting". As early as more than 40 years ago, scientists found that in the natural state, human weight will tend to maintain a stable range, this value is often called the "weight adjustment point", if the weight exceeds this range, the body will try its best to activate various compensation mechanisms until it changes back.
Professor Meng Hua, deputy director of the Department of General Surgery of China-Japan Friendship Hospital, explained that the so-called "setting point" is the node that maintains the normal operation of the body, just like the body temperature, which is controlled by the "setting point" at about 37 °C, and once it exceeds or falls below this setting point, the body will get sick.
Weight also has a fixed "tuning point" to regulate hunger and metabolism and maintain a stable weight. Some people's "setting point" is naturally higher than others, even under artificial adjustment (exercise and dieting), the "setting point" will still run off track, causing the body to "regain weight" again.
Unfortunately, the "setting point" is a one-way street, relying solely on diet or drug intervention, and the change of the "setting point" has little effect. Deliberate dieting may be effective in the short term, and once the eating pattern is resumed, weight will inevitably regain.
When losing weight, the weight is gradually lower than the "adjustment point", the body perceives a significant decrease in calorie intake, and thinks that the big thing is not good, so that you must not lose weight to death? It immediately secretes a lot of hunger hormones to urge you to eat.
When gaining weight, the weight slowly exceeds the "weight adjustment point", and the body finds that the calories consumed reach a certain limit, and it will warn: if you eat again, you will vomit! That is to say, with the baton of "setting point", it is not easy to lose weight, and it is difficult to gain weight.
In order to lose weight as soon as possible, many people do not eat staple foods such as rice noodles for a long time. Experts pointed out that the low-carb diet is to eat less refined carbs and processed foods with a lot of added sugar, not to eat carbs. Serious intake of carbs will lead to insufficient brain energy supply, old forgetfulness, slow response and other "stupid" situations, people will also become emotionally unstable and hair loss serious.
Gaining weight, perhaps because there are too many "fat bacteria" in the intestines
When it comes to obesity triggers, genetic factors cannot be ignored. Scientists have found many genetic loci related to obesity, but genetic mutations take a certain amount of time, how can it be that in just two or three decades, the gene pool of the world's population will change dramatically, and everyone will suddenly become fat? So, from a genetic point of view, it may not explain the rapid global epidemic of obesity.
In addition to obesity caused by diet, lifestyle, and related diseases, are there other factors? Scientists have found that changes in gut bacteria also play a pivotal role in the pathogenesis of obesity. That is to say, what makes you fat when you eat something is likely to be the gut bacteria at work.
Researchers at Ruijin Hospital analyzed the intestinal flora of 1500 fat people with BMI>30 and 1500 thin people after pairing, and found that the number and diversity of intestinal bacteria in fat people were significantly lower than normal people. A large body of evidence suggests that reduced bacterial diversity may not only lead to intestinal microbiotic dysbiosis, but is also closely related to various diseases such as inflammation and cancer.
Sadly, although the total number of gut bacteria in fat people is small, some "fattening bacteria" are not many at all, and even much higher than ordinary people. As early as 2013, Zhao Liping's team at Shanghai Jiaotong University found that in the intestines of obese people, there is a large number of bacteria - Enterobacter cloaciosa B29. This bacterium accounts for about 350% of the total bacteria in a patient weighing up to 30 pounds. Later, through dietary adjustment, when Enterobacter cloacus was almost undetectable, the patient's weight dropped by 50 kg in less than half a year.
Researchers at Ruijin Hospital have also discovered a bacterium that is common in healthy people but lacking in obese people, Bacteroides multiforme (BT bacteria), which can reduce the fat content in the diet and delay the rate of weight gain.
How easy it is to become fat by eating is mostly because high-fat foods may be the favorite of some "fat bacteria". When obese bacteria become the dominant bacteria in the gut, it doesn't matter what you want to eat, what matters is what the bacteria in your stomach like to eat.
Studies have also found that staying up late or breaking the circadian rhythm often leads to significant changes in the composition of gut microbes, leading to various metabolism-related diseases such as obesity.
"Eat poop" to lie thin Do you dare to try
If one day, you are so fat that there is no hope of losing weight, and I tell you: if you want to be thin, just eat "poop", do you dare? In fact, the so-called "poop weight loss" is not really to eat "poop", but "fecal bacteria transplantation", and "eat" is also "intestinal flora".
Hundreds of microorganisms are stationed in the general intestine, which scientists call "gut flora." These flora can be classified into two main groups, one is harmful bacteria and the other is good bacteria.
In a 2022 study in the journal Science, scientists from France proved that a direct "dialogue" occurs between gut bacteria and the brain, and neurons can directly perceive bacteria and adjust appetite and body temperature control accordingly.
"Eating poop" actually refers to "fecal bacteria transplantation", which is a scientific technology that extracts the feces of healthy people, dilutes and filters, and then instills them through pipes or oral capsules and transplants them into the patient's body to achieve the purpose of treatment. At present, in clinical practice, "fecal bacteria transplantation" is mainly used to treat C. difficile infection. In addition, scientists have found that it has efficacy in diabetes, obesity, constipation, irritable bowel syndrome, chronic fatigue syndrome, depression, autism, etc.
Through mouse experiments, scientists found that mice that got fat flora grew into fat rats, while mice that got thin flora were still thin rats. However, if you feed a healthy diet with high fiber and low fat, then mice and mice carrying fat flora will not gain weight, which shows the importance of diet in the process of weight loss.
Hungry to the point of collapse? How to break the rebound curse
"There is only one feeling: hungry and crazy, I want to eat everything..." This is the real feeling of a netizen when trying fruit and vegetable weight loss. After returning to normal eating, he still always wants to eat a big meal, "always feeling hungry". No more extreme dieting, why do you still feel so hungry?
Song Qing, a professor at the School of Chemical and Biological Engineering at the University of Science and Technology Beijing, explained that this involves a concept - leptin, a protein-like hormone produced by fat cells.
Leptin mainly acts on the hypothalamus, suppresses appetite, and tells the brain that it is in a state of calorie satisfaction at this time and can eat less or stop eating. In addition to leptin, ghrelin secreted by the stomach also plays a major role in the diet balance system.
However, most high-intensity dieters will have "leptin resistance", which means that they will always be hungry and it is difficult to resist the great temptation of high-sugar, high-oil foods. Once the dieter can't bear it, resume eating or even overeating, the result can be imagined.
Researchers have tracked 14 participants of the American reality show "Super Weight Loss King" for 6 years and found that most of the weight lost by these former "weight loss kings" in the show has grown back - after 6 years, only 14 in 1 people has retained their weight loss results, and the rest have all regained weight, with an average rebound of seventy percent, and some are even fatter than before the competition.
Run 45 minutes a day How long does it take to shake off a pound of meat
"Control your mouth and open your legs" is the only way to lose weight, if you can't eat, then exercise is always OK. But there are still many people who soak in the gym every day, dance weight loss exercises, and do not move their weight. It turns out that the body has a mechanism called "energy compensation", when you sweat profusely on the treadmill in order to lose weight, and want to create a larger calorie gap, your body is trying to plug the heat hole.
Researchers have done a trial in which 320 adult women are randomly assigned to exercise and no exercise (control group). The exercise group required aerobic training of 5 minutes 45 times a week, and after one year, it was found that the exercise group lost an average of 2 kilograms, that is, after a year of hard exercise, lost 4 pounds of meat, and lost one pound every three months.
Many people think that running for an hour, almost 700 calories, running for 5 hours, the total consumption is 3500 calories, according to the calorie balance theory, that can consume about a pound of fat, why the fact but slap the face?
The truth is that if you don't change your diet, you increase the amount of exercise you eat, just consume more calories, and sometimes you eat more, resulting in more exercise and fatter. In psychology, this phenomenon is called "compensatory eating after exercise", so if you want to lose weight, your goal is not to exercise excessively, but to find a way to eat less.
Secondly, exercise burns far fewer calories than imagined. An hour of hard exercise burns 500-600 calories, while a burger and a serving of fried chicken are more than 800 calories. So why did anyone really lose weight through exercise? The most important thing is that they can strictly control their diet after exercise, and they are the real "weight loss masters".
Usually, after 3-6 months, the new "weight adjustment point" can stabilize, and ideally, a weight loss of 10 kg a year is enough. If you lose weight quickly, you will disrupt the normal metabolic pace and suffer a "retaliatory" rebound. Experts emphasized, "What is the magic medicine for weight loss, step by step, long-term persistence is the biggest secret." ”