q a section how people with high body weight should lose fat

Can you really lose weight by not eating staple foods?

If we only talk about the result, then yes, you can.

However, I sincerely do not recommend this weight loss method. Staple foods contain a large amount of carbohydrates, which are essential nutrients for the body for the following reasons:

First, carbohydrates are the main source of energy. A lack of carbohydrate intake sends the wrong signal to the body: food is scarce, so it needs to reduce consumption and conserve energy. This leads to a decrease in metabolism as the body tries to save as much energy as possible to cope with the food shortage. Therefore, a lack of carbohydrates can easily lead to weight rebound later on.

Second, in the absence of carbohydrates, more and more protein starts to be broken down to provide enough energy for the body. This muscle loss is not worth it for anyone.

Lastly, carbohydrates are also the main energy source for the normal functioning of the brain. A lack of carbohydrates can lead to low mood and severely affect cognitive abilities.

A scientific and healthy weight loss method must ensure a balanced intake of various nutrients while reasonably controlling calorie intake to create a calorie deficit, thereby achieving good weight loss results.

Why are some people naturally thin?

One important reason why people have different body types is due to differences in metabolism. Some people's bodies naturally burn a lot of calories, so even if they eat a lot, they still look thin. However, this type of person finds it much harder to gain muscle compared to the average person because looking thin does not equate to being healthily thin.

In life, the people we envy for being naturally thin are often 'skinny fat'—they look thin but have a high body fat percentage and very little muscle mass.

Because they don't gain weight no matter how much they eat, these people often have poor dietary and exercise habits. Over time, this can lead to the accumulation of visceral fat, increasing the risk of diseases such as hypertension and diabetes.

In some ways, overweight people might actually be better off. To support their excess weight, they often have a considerable amount of muscle under their fat. So don't envy 'skinny fat' people; the ratio of fat to muscle in the body is the key to determining whether a body is good or not. Of course, if you are 'skinny fat,' don't lose hope. By maintaining a reasonable diet and cultivating good exercise habits, especially strength training to increase muscle mass, you can transform from 'skinny fat' to a truly fit person who looks good both in and out of clothes.

Does sweating more mean better weight loss results?

To get straight to the point, there is no direct correlation between sweating and weight loss results.

During exercise, body temperature rises, and the body sweats to regulate temperature. Weight loss mainly involves reducing the body's fat percentage, which has no direct link to sweating.

Sweat is composed of 98% water, so sweating mainly expels water from the body. Fat does not convert into water and get expelled. The weight loss after heavy sweating is just due to water loss, and the weight will return once you rehydrate. Using excessive sweating as a weight loss method is highly inadvisable; it is ineffective and can harm the body.

Can exercising on an empty stomach help with fat loss?

If we only consider the result, exercising on an empty stomach means that the body's glycogen stores are nearly depleted, so the body will break down fat to provide energy. Therefore, doing aerobic exercise on an empty stomach can directly promote fat consumption and is beneficial for fat loss. However, there are risks associated with exercising on an empty stomach:

1.It may cause muscle loss, which reduces overall energy consumption and is counterproductive.

2. For people with conditions like hypoglycemia, exercising on an empty stomach can worsen their condition and even be dangerous.

In summary, while exercising on an empty stomach can help with fat loss, it also carries risks. If you are not looking to lose fat quickly in the short term, this method is not recommended.

What should you do if rapid fat loss leads to loose skin?

During the fat loss process, if you lose more than 1kg per week, the rate of fat loss is too fast. Besides losing fat, you are likely also losing valuable muscle and water. When the skin's contraction speed can't keep up with the body's shrinking size, it leads to loose skin. Here are some methods to remedy this:

1. Do strength training

Strength training to increase muscle mass is the best way to alleviate loose skin.

2.Consume more high-quality protein

Meat, eggs, beans, and dairy are good choices to promote muscle growth.

3.Ensure adequate hydration

Eat more fruits and vegetables to promote skin health.

Does staying up late make you gain weight?

Staying up late for a long time can indeed cause weight gain, mainly due to the following reasons:

1.Staying up late disrupts the normal biological clock and metabolism

Long-term late nights lower metabolism. When metabolism slows down, the rate of calorie consumption decreases, leading to weight gain.

2.Staying up late reduces the secretion of leptin in the body

Leptin can accelerate energy consumption and fat breakdown. A decrease in leptin levels leads to weight gain.

3.Staying up late increases hunger, prompting people to eat

Metabolism is slower at night, and energy consumption is lower, making it easier to gain weight if you eat at this time.

In addition, staying up late has many other adverse effects on the body. Maintaining a regular schedule and getting enough sleep is the right choice.

How to avoid muscle loss during the fat loss period?

This is a common issue faced by many fitness enthusiasts. To achieve fat loss without muscle loss, your training must be both comprehensive and targeted. Here are three small methods to share with you:

1.Minimize fasting exercise

For fat loss alone, fasting training is effective. From a data perspective, weight can drop quickly, but it also consumes a lot of muscle. The body's consumption order during exercise is: first glycogen, then fat and protein.

While fasting cardio can burn more fat during the 1-2 hours of exercise, it suppresses fat breakdown and energy consumption afterward. Non-fasting cardio can burn more energy in the 2-3 hours after exercise.

In the long term, as long as the total calories burned are the same, the fat-burning effect is also the same. However, compared to non-fasting exercise, fasting exercise consumes more protein, leading to muscle loss. Therefore, fasting exercise is not recommended.

2.Supplement with sports nutrition products

For example, supplementing with BCAA (branched-chain amino acids) during exercise can reduce protein consumption. Immediately after exercise, supplementing with protein can reduce the breakdown of your own protein and promote muscle recovery.

3.Consume some fast carbs before exercise

For example, eat a little honey or jam before training, then exercise.