Read the note "Why do we eat too much? New Appetite Science and Modern Dieting Myths

●Each fat cell has a unique ability to store energy when "necessary". The more energy stored, the more fat cells will swell, and the more fat cells will swell. In the beginning of getting fat, you don't grow more fat cells, that is, the number of cells remains the same, but each cell swells to six times its original size as it stores energy. And when there is no more room for expansion within the cells, the number of fat cells in the body increases—from an average of 40 billion to more than 100 billion in some cases. Unfortunately, if you remove fat cells through "liposuction", the body produces more fat cells to fill it.

●The sugar energy in the liver needs water to be stored, which makes it a very "heavy" energy source (water is much heavier than fat). So when you lose weight on a low-calorie diet, the energy stored in your liver is first depleted. And because the sugar in the liver is used up, the water is taken with it, so you'll quickly think you've lost a lot of weight in a few days, but it's mostly water, not fat. It's also one of the main tricks that weight-loss diets attract people: We'll think there's progress in weight loss, but because it's fluid loss, it's only a temporary loss.

●Research on overeating proves that the human body does have a "negative feedback mechanism" to control our weight and prevent us from gaining weight too quickly. Just imagine that you have a fireplace in your home, and every winter you call in a batch of logs and let yourself sit by the fire every night to relax and slowly burn the wood for warmth. Please imagine again, what will you do when you receive three batches of wood every day? You don't have enough space to store wood, so you have to quickly burn the excess wood to keep the whole house warm, which means more energy to avoid the cold.

●The scientific evidence that the human body "compensates" by burning more calories after overeating is really convincing. And it's also in line with epidemiological evidence: that you don't gain 26 kilograms per year, but only 0.5 kilograms. But if you ask most nutritionists or doctors if they know about the mechanism by which the human body automatically adapts to overeating to speed up metabolism, they may be puzzled because they didn't cover it in their medical training.

●The insurance mechanism built into the human body will allow us to drink twice as much water as we need to survive. Because biological systems tend to seek safety, we get used to drinking more water than our bodies need. Likewise, perhaps our energy regulation system also directs us to consume more calories than our body needs and then burn off the excess. This also means that when you restrict calorie intake (diet), your body can take it easy. Comparing the hydration system, this is equivalent to changing to only 1 liter of fluid per day (water saving) instead of the 1.5 or 2 liters your body wants. You can still survive on 1 liter of water a day unscathed, it's just that your biological negative feedback system sends out intense thirst sensations and minimizes urine output, leaving you screaming for more water. So your body can still adapt and survive, it just feels bad.

● Leptin levels allow us to decide whether we should go out to find food or to find a partner. Basically, leptin communicates your fat reserves to the brain, letting the brain know how much energy we have stored and, most importantly, what to do with it. Leptin The word "leptin" comes from the Greek word leptos, which means "thin". Leptin does one simple thing when it works: make you leaner. When the fat-brain axis is functioning properly, the body will relatively easily maintain a stable weight for long periods of time without self-control of calorie intake or any additional energy expenditure at the gym. Because these actions depend on leptin, it is a powerful "metabolically stable leptin that controls our energy reserves in the long term by importing and exporting energy, so leptin signaling means the body's energy store. , can self-regulate in the traditional negative feedback loop. When leptin is high, food is not considered in the brain, and you are completely free to do other things other than eating.

● Leptin is the body's main controller for energy storage. If these reserves differ from what our brain subconsciously thinks is the "safest weight" (i.e. personal weight set point), leptin comes out to correct it. If our weight falls below the brain's weight set point (usually because you're on a conscious diet to lose weight), leptin concentrations drop because fat is lost. This effect can cause your metabolic rate to plummet and your appetite to increase. We may win for a while, but leptin will ultimately win the battle between willpower and the subconscious to bring the body back to the ideal weight set point.

● If you compare two people who lost 10kg: one who lost weight through a low-calorie diet and the other who reduced their weight set point through lifestyle changes, you can see two very different people. Low-calorie dieters may achieve their weight loss goals faster than lifestyle changers, yet their weight set points are not lowered. In fact, the set point may even climb higher due to dietary habits. For dieters on a low-calorie diet, the longer it takes, the more difficult it will be to lose weight. Lifestyle changers, on the other hand, will have a weight set point that matches their body weight, and their weight loss process will take longer but be sustained over time. In fact, it becomes easier to lose weight over time as your fitness routine and metabolism increase.

~ Consultant Bariatric Surgery (Bariatric Surgery) and General Surgery, University College London Hospital, UK / DR. ANDREW JENKINSON

~ "Why do we eat too much? New Appetite Science and Modern Dieting Myths

~Why We Eat (Too Much): The New Science of Appetite

#why do we eat too much

#ouxiduli#ouxiduli reading notes

#reading notes#Reading

【Blog to buy "Why do we eat too much? 》】↓↓

https://adcenter.conn.tw/2yYrA

[Jinshitang purchased "Why do we eat too much? 》】↓↓

https://easyfun.biz/2wd16

【Ichidori】

The name is taken from the Chinese transliteration of Japanese "おひとり", which means a person.

Share reading notes / Japanese teaching / film notes / travel around the world,

Welcome to subscribe to share and explore life together.

[Oujiri reading notes ~ square grid]

https://vocus.cc/ohitori_book/home

[Ou Xiduli ~ ruffian state]

https://singletravelersu.pixnet.net/blog

【Uhidori~Matters】

https://auth.matters.news/@scart1020

[Author ~ Liao Huishu (Su)]

translator/writer/traveler,

Over 20 years experience in Japanese translation, interpretation and writing.

Through self-tourism and work, travel around the world's three oceans and five continents,

He has visited n cities in 40 countries in total.

#ouxiduli#Liu Huishu