I never thought that one day I would want to share weight loss with everyone. After all, as a person who has never lost weight, I can write something about it. I suddenly felt emotional when I thought about it. Everyone understands the so-called fullness differently, especially for people who are losing weight. Some think that it is seven-point full, and some think it is nine-point full. In my opinion, it means that you can maintain a fuller state before the next meal without deliberately hungry. Weight loss is now the “main theme” in the pursuit of health. However, various “self-abuse” and even “self-harm” styles of weight loss are not only ineffective, but also cause irreversible damage to the body.
Please don’t go hungry anymore. If you have a big appetite and try to eat 80% full, you can take a light fast for two days but don’t go on a long diet. Although the time will be longer, please be kind to yourself and be healthy. I know there is nothing more commendable than being healthy. A little healthier today can form a good habit earlier than yesterday, and one day you can become a healthy and lean physique.
Recently, the United States introduced a new method of weight loss, controlling the time period of eating every day within 10 hours, and “fasting” without eating any food for the remaining 14 hours. Clinical trials have confirmed that this method can reduce weight, reduce abdominal fat, lower blood pressure and cholesterol, stabilize blood sugar and insulin levels, and reduce the risk of heart disease and stroke (Clinical study finds eating within 10-hour window may help stave off diabetes, heart disease. ScienceDaily, 5 December 2019.).
The study participants first recorded their eating time and diet during the first 2 weeks of the baseline period, and then controlled all of their daily diet within 10 hours for 3 consecutive months, and did not eat any food (calories) except drinking water for the remaining 14 hours. In addition, there is no requirement to reduce calorie intake or increase exercise. The results showed that the participants’ sleep improved, their weight decreased by an average of 3.3 kg, and abdominal fat was also reduced by 3%, which is similar to the effect that can be achieved by increasing exercise by restricting calories.
In addition, the participants’ blood pressure and total cholesterol decreased, and blood sugar levels and insulin levels also showed a trend of improvement. At the beginning of the study, the subjects were all taking antihypertensive or lipid-lowering drugs, and after a 12-week limited time diet, some of them were able to reduce the dose of the drug or even stop the drug. Some people who originally had poor drug control had various indicators. Get the ideal control.
The researchers pointed out that the circadian rhythm is a 24-hour biological process cycle that affects almost every cell in the body. Irregular meal times or eating for a long time in a day can disrupt the circadian rhythm, leading to increased abdominal fat, abnormal cholesterol or triglycerides, and elevated high blood pressure and blood sugar levels. Eating within a limited time helps to make the rhythm of calorie intake more consistent with the natural circadian rhythm. In this study, about 70% of people reported improved sleep quality. Dr. Emily Manoogian said: “Eating within a constant 10-hour window allows your body to rest and recover for 14 hours. Your body can also predict when to eat, which can optimize your metabolism.”
Eating within a limited time is tantamount to breaking the traditional “bigu” into parts, which is more in line with the natural laws of the human body. Between 10 hours of eating, you can balance your diet to ensure that your body has sufficient nutrition. In particular, it is necessary to supplement the essential trace elements of the body, such as chromium, zinc, magnesium and copper, which can regulate and promote the metabolism of sugar, protein, fat and nucleic acid, and convert the calories accumulated in the body into energy required by the body, so as to achieve the most weight loss and weight loss. Good results, reduce the risk of diabetes and cardiovascular disease.
