Shulou(Shulou.com)11/24 Report--

"eat less" is probably one of the most popular weight loss programs ever. "spread your legs" is too tired, "shut up" seems easier, as long as you are cruel to yourself. And the theoretical basis of this program is impeccable-as long as the calories absorbed are less than the calories consumed and the income is less than the expenditure, it is only a matter of time before losing weight. Exercise less and consume less, it doesn't matter, as long as you eat less.

Isn't it easy? If that's the case, where are the fat people? The truth is always cold and bony. If you just want to lose weight on a diet, be careful not to starve yourself.

Want to keep losing weight by starving? It's really hard to go on a diet and lose weight is not as simple as grit your teeth and be hard on yourself. Of course you can be cruel to yourself, but the "income" and "expenditure" of calories are not all under your control. Over a long period of evolution, we have left many trivial "little things" to the brain, such as breathing, such as heartbeats, and, for example, our weight. After a series of knockout rounds, the surviving brain has developed a whole set of weight control skills, and 7x24 continuously monitors the calorie balance in the body.

However, the goal of the brain is not to help you stay slim. There is only one guiding principle for weight management: stability-by regulating the calorie intake and consumption of body organs, keep your weight and adipose tissue within the right range of being neither fat nor thin. Stability trumps everything! Don't be too thin to survive the famine, and don't be too fat to outrun the lion. So, for most of us, weight in adulthood is relatively stable. It is also because our weight is inexplicably stable (especially unable to lose) that scientists have done a lot of research on the mechanism of calorie balance control in the body.

How much does the brain think we should weigh? It varies from person to person, and it has something to do with our physical conditions and living environment. Scientists have put forward a lot of theories to find the exact answer, but so far this is still a bit of a headache.

You may have heard of the set-point theory of weight, which is the first hypothesis put forward by scientists after they found that our weight is particularly stable, that the hypothalamus stores information about "how much my body should weigh and how much fat I should store," so when body weight and body fat content deviate from this set point, the hypothalamus promotes the body back to the original set point by regulating metabolism.

Scientists use it to explain why we can't lose weight. But soon a new problem arises, and the set-point theory does not explain why we can stay fat more easily. After that, there are many new theories and hypotheses to modify and supplement the set point, taking environmental factors and genetic differences into account. The good news is that these new theories better explain why we can stay fat all the time, and have found some effective coping strategies. The bad news is that scientists have basically reached a consensus on whether we can starve and lose weight ever since we came up with the set point theory-it's really hard to be hungry and to stay thin all the time.

Although you eat less, the brain makes you consume less and absorb efficiently. The brain has a set of self-developed high-tech equipment to maintain our weight. A little thing called the hypothalamus is the core device used to regulate calorie balance and maintain weight [7]. The hypothalamus is hidden in the lower part of the brain and above the brain stem. Although it is only the size of almonds, it is the advanced nerve center responsible for regulating the endocrine activity of the body.

In the middle of the last century, scientists discovered that the hypothalamus is the core organ that controls appetite, hunger and calorie balance. But soon, scientists discovered that the brain does not rely solely on regulating calorie balance to resist dieting. The hypothalamus is not alone in fighting, but also affects the senses (vision, smell, taste). Even other nervous systems that affect emotions (like, desire, imagination, memory). When we willfully starve ourselves into a thin man, and then try to keep the results, or even continue to lose weight, these friends in the brain will use all their skills behind the scenes to destroy our weight loss results.

When your weight is starved to an unacceptable lower limit for your brain, your body doesn't need to eat as much as it used to. The brain increases the body's efficiency in absorbing heat, which is "open source".

At the same time, the brain also improves the efficiency of the body and reduces the amount of calories needed to maintain daily activities, which is "cost-saving". The mechanism may be that weight loss leads to hormonal changes, which in turn makes the body more inclined to recruit efficient muscle fibers and efficient muscle proteins. The overall macro effect is that after starving and losing weight, when doing low-intensity exercise, the total energy consumption of muscles is reduced.

For example, in the past, you had to eat three bowls of rice to absorb 300 kcal calories, but now you may only need two bowls of rice. A job that used to require 300 kcal to complete may now be enough with 200 kcal. Of course, all this is secretly manipulated by the brain behind the scenes, so that you won't notice a strange feeling. So you still eat three bowls of rice as before (now you can absorb 450 calories) and do the work that used to require three bowls of rice (but only consumed 200 calories). The brain silently turns that part of the heat saved into fat and stores it.

How strong is the brain's ability to increase revenue and reduce expenditure? Scientists have done a lot of experiments to test. In the experiment, scientists brutally controlled the weight of various small animals and human volunteers through diet, fattening them first, then starving them, luring the brain to do so, and then observing the physical changes of small animals and volunteers in the process. In one experiment, Professor Leibel of Columbia University found that when they lost 10% or more of their weight through dieting, obese people reduced their daily calorie consumption by 3-13 kcal / kg lean body weight (lean weight is the weight after removing adipose tissue), and people who had never been fat also reduced their daily calorie consumption by 3-9 kcal / kg lean body weight.

In other words, if you lose weight by eating less, you have to eat less during the "weight loss" maintenance period than during the weight loss period. Combined with the experience of more scientists, for example, suppose a girl of about 60 kilograms willfully starves 6 kilograms of weight, and when she is ready to continue to go on a diet to maintain her weight loss, the angry brain will force her to consume about 300-400 kilocalorie less calories every day, which means that the girl will have to eat one less bag of potato chips every day than when she is hungry. Or eat two or three less spicy chicken wings, or drink two or three bottles of beer to keep the 6-kilogram victory. otherwise? Of course, the part that didn't eat less was turned into meat and was silently saved.

By the way, the brain also improves the efficiency of using calories to produce fat. So you may eat less than before, but gain weight faster than before. So, if you want to stay thin, you have to be more cruel to yourself than you were when you were hungry at first.

Regardless of men and women, young and old, as long as they are hungry and thin, the revenge of the brain will be treated equally. There are also legends that fat people who are hungry and thin will make their brains more angry.

You plan to eat less, but your brain is determined to make you hungry and greedy. What, you say you are cruel to yourself and willing to eat less and less? Don't forget that the hypothalamus is not alone in fighting. There are also parts of the brain that affect the five senses and emotions.

Just said for a long time, do not need to eat so much is your "body", but not you. On the contrary, under the powerful "propaganda" offensive of your brain, you are hungry faster, more violently, and more ferociously than before. Especially hungry girls.

Because you are hungry, you begin to be restless, and your claws scratch your heart; because you are hungry, your perception of food begins to become sharper; because you are hungry, the memories on the tip of your tongue become more alive; because you are hungry, sweet and greasy things begin to make you imagine, and even things you don't like begin to become lovely; because you are hungry, you have an increased appetite and appetite, and you can refuse everything but temptation. From changing a large cup for one yuan to eating whatever you want and collapsing every minute, you won't be aware of any "danger" at all. All these are under the silent control of the brain.

The long experience of countless martyrs fighting against their brains tells us that it is useless to resist in the end. No matter how wayward you are, it only takes about a year or so for about 50% of the hungry meat to grow back. Two to five years later, there will be few results left, and even about half of people will be fatter than they were when they started losing weight five years ago. In other words, if you want to lose weight on a diet, after years of hard work, you are likely to end up starving yourself.

When you see here, you may ask: liar, what you just said was to maintain stability! With such a strong brain, why didn't he drag me back when I ate so much weight?

Why is it easier to get fat? The brain just likes you more because it has been too hard for us to spend most of the time in the course of hundreds of thousands of years of evolution.

For hundreds of thousands of years since taking over the job of taking care of our weight, the brain has rarely been bothered by the fact that you are too fat and it's time to lose weight. The problem that has always been a headache for him is that there is not enough food to eat, and the small owners are accidentally starved to death.

For most of us, complete food and clothing is only the last one or two hundred years, or even decades. What you can't eat now can be left in the refrigerator for tomorrow, but during the long years of starvation, eating excess food as much as possible and turning it into fat was a safer food security strategy. This is true for humans as well as for animals.

Animals have a lot to worry about-if they eat too much, they are likely to turn into fat and stick to other people's bellies. We human beings are not worried about this, knives, swords and halberds, axes and forks, 18 kinds of weapons, 72 ways of learning, and fireworks and firecrackers are not afraid of beasts for years, are we still worried about these small wild smells? In a long-term famine environment, the threat from natural enemies is not great enough. this unique pressure of human survival choice makes our bodies more inclined to retain genetic and physiological mechanisms conducive to heat storage.

Living a happy life without natural enemies for too long not only makes the brain rusty the skill of controlling our weight limit, but also gives rise to the strange idea that "you humans are obviously the fatter the better." Take Leptin, for example. As a pheromone used by the brain to monitor fat reserves, leptin itself actually suppresses appetite, increases energy consumption, and inhibits fat synthesis to prevent weight gain (so called leptin). However, in humans, only when weight loss leads to a decrease in leptin levels will it play a powerful regulatory role in pulling weight back to normal. When we gain weight and leptin levels rise, it is far less effective against getting fat than it is against losing weight. In other words, after a long period of evolutionary selection, our brain is now only concerned with whether you are too hungry and too thin. As for whether it will become a fat person, it is not so interested.

Therefore, the cruel reality is that the aforementioned range of "neither fat nor thin" will continue to rise with the steady increase in weight. In other words, under the rule of the brain, it's hard to keep starving into a thin person, but you can keep eating into a fat one. What is even more cruel is that the environment in which we now live, whether it is convenient and fast catering service, or the habit of sitting and lying down during the day, is a happy paradise that destroys the fruits of your diet and increases your fat reserves every minute. Of course, the brain is happy about this-you don't have to worry about starving to death anymore.

All in all, to lose weight quickly by starving in the short term is not the right way to fight the brain, and the end result is likely to be "hungry and fat". " "shut up" should also be scientific. Under the premise of balancing the dietary structure and meeting the nutrient needs, slowly reduce to your target weight at a rate of about 1 jin per week, so that the brain and body can gradually adapt to it together, so that they can stay slim and healthy for a long time.

This article comes from the official account of Wechat: fruit Shell (ID:Guokr42), author: Shuiyang Editor: Youyou

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