At present, the incidence of overweight and obesity in my country remains high, and it has the largest “obese army” in the world. Among the many factors that affect body fat content, factors directly related to energy metabolism such as diet and exercise have been deeply rooted in the hearts of the people. People ignore.
Maintaining a good mood helps to lose weight
In addition to maintaining a good endocrine condition and improving immune function, positive emotions can also help improve self-control, which can help people achieve better behavior planning and choose healthier behaviors. For obese people, good mood can help them accept their own imperfections, more sensitively capture the signals sent by the body during weight loss, perceive the joy of body changes, and it is easier to adjust their mentality and summarize experience when encountering difficulties and failures. Motivate yourself to continue. In addition, people with more stable emotions are less likely to have emotional eating behaviors.
Negative emotions make obesity worse
First of all, negative emotions, such as stress, anger, fear, depression, and anxiety, often lead to emotional eating, including anorexia nervosa, binge eating, and alternate bulimia. Some obese people may have poor appetite and reduced food intake due to negative emotions, but the follow-up is often accompanied by retaliatory eating. In fact, whether eating is reduced or increased, emotional eating can easily aggravate metabolic disorders.
Second, negative emotions can cause increased secretion of cortisol. Cortisol can increase body fat storage and reduce consumption by regulating lipoprotein lipase (LPL) and hormone sensitive lipase (HSL) levels. In addition, cortisol can also promote water storage in the body and increase weight.
Third, negative emotions are more likely to lead to wrong behavioral decisions, such as: setting unrealistic weight loss goals, adopting extreme diet or exercise methods (including blindly increasing exercise, drastically reducing nutritional intake, etc.), and so on. When the expected goal is not reached, improper analysis and speculation will also reduce the confidence in sticking to weight loss, which will not only lead to the final weight loss failure, but also may cause harm to health.
Fourth, negative emotions can easily lead to sleep disorders. Long-term sleep disorders are not only easy to cause endocrine disorders, but also increase the body’s sensitivity to fragrance, making it easier to choose high-energy, high-fat foods. If things go on like this, it will easily lead to weight gain.
Let good mood become a “booster” for weight loss
Choose your favorite healthy diet and exercise
Don’t blindly pursue a diet or exercise pattern that seems to have a better weight loss effect, and force yourself to do things you don’t want to try. You can choose what you like in a healthy diet and exercise. This is not only conducive to maintaining a good mood, but also easier to persist for a long time.
Distinguish between physical and “psychological hunger”
Physiological hunger is caused by a decrease in blood sugar, which is relatively gentle and can be improved by reasonable eating. At this time, it is not necessary to suppress appetite excessively. Psychological hunger is generally more rapid. If you suddenly want to eat a certain food, this appetite is more derived from psychological needs, and your body may not be hungry. At this time, you should try to restrain yourself.
Exercise regularly, don’t “fish for three days and sun the net for two days”
Long-term regular and moderate exercise can not only promote fat consumption in the body, but also promote the secretion of endorphins, improve mood and sleep.
Set a small goal that is easy to achieve
Losing weight is a long-term project, and it is impractical to lose weight overnight. Break down the goals into smaller action items, implement them step by step in a planned way, and make changes little by little, which are not only easier to achieve, avoid the pressure of too high and too big goals, but also continuously get the satisfaction of achieving the goals ,increase confidence.
We don’t have to weigh too frequently
Healthy weight loss should be gradual, without having to pay attention to your weight all the time. Weigh once every morning, or 2 to 3 times a week.