What's the matter with eating less and still getting fat?

What's the matter with eating less and still getting fat?

Recently, the topic of "eating less makes you fat" has sparked heated discussions on social media. Many netizens said that although they have strictly controlled their diet, their weight has increased instead of falling. What is going on? This article will combine the hot discussions and scientific data on the Internet in the past 10 days to reveal the reasons behind this phenomenon.

1. Why do people gain weight even if they eat less?

1.Decreased basal metabolic rate: Long-term dieting will cause the body to enter "energy-saving mode", reducing the basal metabolic rate and consuming fewer calories.

2.Hormone imbalance: In a state of hunger, the level of leptin (suppresses appetite) decreases and the level of ghrelin (stimulates appetite) increases, which can easily lead to overeating.

3.moisture retention: A high-salt diet or stress can cause water retention in the body, causing temporary weight gain.

4.muscle loss: Dieting may lead to muscle loss, and muscle is the main tissue that consumes calories. Muscle loss will further reduce the metabolic rate.

2. Analysis of hot discussion data on the entire network

3. Scientific solutions

1.Adjust diet structure: Increase protein intake (accounting for 20-30% of total calories) and reduce refined carbohydrates.

2.strength training: Resistance training 2-3 times a week to increase muscle mass.

3.Get enough sleep: Guarantee 7-9 hours of sleep and regulate leptin and ghrelin levels.

4.stress management: Reduce cortisol levels through meditation, exercise, etc.

4. Common misunderstandings

5. Expert advice

1. Record real diet: Use the diet APP to record for 3 days and discover hidden calories.

2. Pay attention to body fat percentage: it reflects the real situation better than weight.

3. Gradually: Lose no more than 1% of your body weight per week.

4. Seek professional help: If you have thyroid problems, you need to seek medical treatment.

From the above analysis, it can be seen that "eating less and gaining weight" is a complex physiological phenomenon involving metabolism, hormones, lifestyle and other factors. Scientific weight loss requires comprehensive consideration of diet, exercise and psychological factors, rather than simply reducing food intake.