I admire the director's courage to add sugar spoon by spoon. After the experiment, the waist circumference increased by 10cm, the body fat increased by 7% (concentrated on the visceral fat in the abdomen), and the weight increased by 8.5kg. In just two months, I changed myself from the healthiest 20 % of the population has been dragged to the unhealthiest 10%, and it is included in the high-risk group. This dedication is enough for four stars.
Although compared to the director's sugar intake of 40 tablespoons per day, which is concentrated in two months, the diet of ordinary people is not so extreme, but from another perspective, he only used it for two months, and our daily sugar intake even if Not that high, but the cycle can be as long as two years, five years or even decades.
If you've been thinking about all kinds of sugary drinks, and you've seen the episode of Kentucky teenager Larry, will you be able to reach for it without any scruples next time you pass by the shelf? At the age of two or three, he started contacting, sometimes as many as four or five bottles a day (filling 12 cans), his teeth were all broken, he was laughed at, and his cousin was walking exactly the same way as him. The dentist had to pull out all of Larry's teeth and replace them with dentures, but the plan was put on hold because the anaesthetic didn't work.
When Larry left, he left the director with a sentence, he still likes to drink, and he will continue to drink...
At the end of this paragraph, the director said that when helping local dentists to improve children's dental problems, those big companies would rather provide donations one RV and one RV (the dentist uses the RV as a mobile clinic in the film), rather than going to tell Kids, quit the habit of drinking every day.
The Aboriginal community in the film, which a few decades ago had little dietary sugar intake, is now the community with the highest sales of a branded beverage. A local resident who was aware of the problem took the lead in carrying out a health project, starting with a local store and encouraging residents to buy healthier food. When everything slowly improved, the government cut off the project fund and the team of experts withdrew...
For myself, the first time I experienced the intuitive negative effects of sugary drinks was two years ago. During that time, I always liked to order afternoon tea with my colleagues, and basically drank the same drink. In less than two weeks, I was waiting for the subway one day, and inadvertently caught a glimpse of my waist on the mirrored door, and never ordered that drink again.
At that time, there was no idea of cutting sugar, I just thought it would affect my body, and I would drink it occasionally. Complete abstinence from beverages after two years. Once the habit is established, you don't need to force yourself. The taste is a conditioned reflex rejection of the sweetness in the drink, like another instinct, just like the initial sweetness. The fact that dopamine is pleasant is not suitable for me. After all, when I look down and see a pile of meat on my waist, all the dopamine in the world is put into my mind, and I can’t be happy.
When you start to adjust your diet to lose fat, for yourself, beverages are the first and easiest to quit. The free sugars it contains are also more intuitive, both visually and on the palate. The hardest, and easiest to ignore, are the sugars that are hidden in all kinds of "healthy foods." In the documentary, the director took a weight measurement on the twelfth day of the experiment and gained 3.2 kg. During this period, he did not drink soda, did not eat chocolate and ice cream, but only ingested the hidden sugar in healthy food, and the increase in visceral fat was very obvious.
In addition to looking at the nutritional reference value in the ingredient list on the package, and I focus on reducing fat and not obsessed with building muscle, I rarely use professional tools to accurately calculate how many calories I consume and take in during fitness. Visually observe the changes in your body shape and the response of your daily eating, drinking, skin and physical energy.
Regarding calorie intake, it has always been said that as long as you make a balance, you will not gain weight. Even if you can't quit hot pot or snacks, as long as you keep exercising, in addition to ensuring basal metabolism, the output is greater than the input. Maintain weight loss, but the director's experiment in the documentary uses data to intuitively deny this point of view. During the experiment, the director's calorie intake was almost the same as before, or even lower, and the amount of exercise remained unchanged. After 2 months, the body weight and body fat changed greatly. This is what they said, "the source of calories. "The problem.
Summarize some of the information you have received in the documentary
1. Stay away from added sugars.
2. Even foods that are advertised as healthy contain unexpectedly high sugar content.
3. Calorie intake, the value is important, and the source is also critical.
4. Excessive sugar intake brings not only physical problems such as fatty liver, diabetes, and obesity, but also mental problems such as emotions and concentration.
5. Don't underestimate the technology and money a business invests in researching audience preferences, and don't overestimate their concern for our health.
6. In order to have a good tooth, don't drink the drink unless you can, especially the children. Tooth extraction is expensive and painful.
Finally, I attach some experience since I exercised to lose fat and adjusted my diet.
About eating:
1. Develop the habit of looking at the nutritional ingredient list. Don’t just focus on calories, as sodium can easily exceed the standard. Don’t just look at the content. The NRV% in the back is also very important, which will help you actively reject many snacks.
2. The ingredient list is also a must-see. The higher the content, the higher the content. With this, it can help you stay away from many routines.
3. Go to the supermarket, go to the vegetable, fruit, custard, and daily necessities area, go to the checkout directly, don't turn around.
4. If you can eat fruit, don't buy drinks. If you can eat the whole fruit, don't juice it. The nutrition will run out and all the sugar will be left.
5. Nutritional balance is very important. Girls should not blindly cut off carbohydrates and pay attention to protein supplementation.
6. Eat more whole grains and less finely processed foods.
7. Eat more vegetables, you can eat less of each type and eat more.
8. If the processed snacks can be broken, they will be broken. If you are really greedy, put some nuts around (not processed, pure natural).
9. Less frying, more cooking, high-calorie foods should be eaten during the day, such as noon, and dinner should be as light as possible.
About sports:,
1. There is no quick way to lose weight healthily, just exercise honestly.
2. If you can't persist, don't start, otherwise it will be futile and sad.
2. Choose your favorite project, it is easier to stick to it.
3. Protect your knees and lumbar spine.
4. Exercise intensity and weight-loss effect are not absolutely proportional, the method is very important, don't be in a hurry, health is the foundation of everything.
5. Avoid doing two things with one mind when exercising, always pay attention to your own body response, adjust your movements and intensity regularly to avoid injuries, and at the same time, you can improve your exercise efficiency.
6. Be sure to stretch after exercise.
7. It is really difficult to reduce the calf, and the shape of the legs is likely to depend on genes.
8. Aerobic stretching, the effect at night is much higher than other times.
9. Music is important.
10. Don't be too obsessed with the numbers on the scale, the changes in your body are sometimes out of sync with your weight.
11. During exercise to reduce fat, don’t eat too vegetarian, less meat, insufficient protein intake, the skin will be loose.
12. Exercise, the biggest gain is not weight loss, but inadvertently changed temperament and state.
About skin care:
1. Learn to read the ingredient list, in addition to avoiding buying products containing allergens, you can also accurately meet your own demands, such as whitening, anti-wrinkle, or moisturizing.
2. If you don’t want to get old fast, you must sunscreen.
3. Do not over-clean.
4. Don't stay up late when you are a certain age, or you will look in the mirror before going to bed and your face will be crumpled and greasy, which will scare yourself.
other:
1. When you are in a low mood, if you change the playlist and the movie list, you will get used to your emotions. Change some songs with strong rhythm and watch some humorous movies.
2. Adding a favorite lamp can bring back the fun of reading, just like changing a cup and drinking two more sips of water.
3. Turn off the lights and don’t play with electronic products. If you don’t turn off the lights when playing with electronic products, you can become dazzled slowly when you are old. If you wear headphones every day, you will be deaf faster.
4. Whether you want to go to work, school or exercise in the morning, get up an hour and a half earlier, you will find that it is far more energetic than sleeping an hour and a half more and going out.
5. In the era of big data, learn to discriminate, don't be imprisoned by the world on the screen, aren't the flowers outside the window fragrant, or the wind by the sea is not cool, the world is big, and the screen is too small.
6. Get rid of the habit of swiping your phone before going to bed, just throw your phone far enough away, such as "outside the bedroom".
7. Before going to bed and before going out, tidy up the room, it will make you have a good mood when you wake up and go home.
8. In fact, there is no need to install so many apps in the mobile phone.
9. If you don't know what book to read? All kinds of reference books are a good cost-effective choice. Authoritative popular science in the fields of medicine, nutrition, and health, you can't read them at a disadvantage, and you can't be fooled by them. When you reach a certain age, time is scarce, and even reading is a pragmatic route. You must gain something to live up to your time.
10. Be nice to yourself.
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