Article 11: Weight loss doesn't have to rely on exercise; choosing meal replacements requires careful consideration.

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Weight loss requires exercise

The secret to weight loss is in the kitchen, not at the gym.

Those who have read my book, "The Fat Loss Lifestyle: Basal Metabolic Rate Weight Loss Method," should understand the importance of exercise for weight loss.

Overall, exercise has many health benefits for the human body.

In the world of weight loss, the primary purpose of exercise is to increase energy expenditure.

According to the theory of basal metabolic rate (BMR) weight loss, the body's daily energy consumption is divided into three parts: basal metabolism (about 70%), daily activities (about 20%), and the thermic effect of food (about 10%).

This is the percentage of energy expenditure for most ordinary people, except for professional athletes, whose exercise volume is simply too high.

For the average person, the energy consumed during exercise is included in the energy consumed during daily activities.

In other words, energy expenditure through exercise accounts for at most 20% of the body's daily energy expenditure.

An average adult woman has a basal metabolic rate of about 1200 kcal per day, so we can estimate that her total daily energy consumption is 1700 (1200 ÷ 70%) kcal.

The energy consumed during exercise accounts for a maximum of 20%, which is 340 kcal.

Many people might wonder, "Can't I just increase my exercise? I exercise for 3 to 4 hours every day, is that okay?"

Yes, you can. However, firstly, international research has confirmed that as the amount of exercise increases and proficiency improves, the energy consumed in performing the same exercise gradually decreases-similar to the effect of diminishing marginal returns.

Secondly, it is actually very difficult for an ordinary person to maintain a daily exercise routine of 3 to 4 hours.

First, time doesn't allow it; second, your body can't handle it, unless you're a professional athlete.

Finally, international research has also confirmed that the human body has an energy compensation effect. When you consume a lot of energy through exercise, your body will reduce energy consumption in other ways-unconsciously reducing some daily activities.

For example, if you work out at the gym for two hours, would you still come home and cook for yourself? Most likely not.

Therefore, for most people, there is an upper limit to the energy consumed during exercise, which, according to current scientific understanding, is 20% as I mentioned earlier.

Some people say that exercise can increase basal metabolism, and if basal metabolism increases, then the total daily energy consumption will also increase, right?

That's true. However, increasing basal metabolism through exercise is a long process that most ordinary people cannot stick to.

Moreover, current international research confirms that the likelihood of women increasing their basal metabolic rate through exercise to build muscle is extremely low, almost zero.

Even if it can be improved, the improvement is actually very limited. To think that you can use this slight increase in metabolism to help with weight loss is practically wishful thinking.

In conclusion, for the average person, the energy consumed by exercise generally accounts for only about 20% of their total daily energy expenditure-and most people don't even reach that.

Therefore, I have a more practical suggestion: instead of spending a lot of time forcing yourself to exercise, spend that time in the kitchen.

Research diet and nutrition to eat healthier; those who frequently order takeout should try to bring their own meals; don't say you don't eat much, but figure out exactly what you're eating.

There's a famous saying in the weight loss world: the secret to weight loss is in the kitchen, not in the gym.

In fact, the fatter a person is, the less valuable exercise is for weight loss, and the more valuable diet management is.

Of course, for some people, exercise is a ritual, something they absolutely must have.

That's great, but you can't just have a sense of ritual without doing anything practical.

What is the real key to losing weight? It's controlling your diet.

A long-term, scientific, and healthy diet is the true form of self-discipline.

Going to the gym and checking in every day can sometimes be just self-deception; its actual effect is far too weak.

"Three parts practice, seven parts diet." Even elementary school students can answer this multiple-choice question, so the first thing to understand is the "seven parts diet."

Otherwise, it would be like a monkey picking up sesame seeds and losing a watermelon, losing more than it gains.

As humans, who are more evolved than monkeys, we must pick up the watermelons first, and only pick up the sesame seeds when we have time.

In reality, many of the weight loss effects you think you get from exercising are actually likely the result of starving yourself through dieting.

Since dieting is unavoidable, why not make the plan more scientific and healthy? After all, we eat every day, but we don't necessarily exercise every day.

twenty one

Meal replacement diets can weaken your body.

Meal replacements are merely an auxiliary tool for weight loss.

Laziness is a common trait among obese people-and of course, it's human nature for everyone.

Thus, meal replacement for weight loss was born. It allows you to be lazy and not cook, and it can also help you lose weight. How wonderful the world is!

However, some people say, "No, I used meal replacements to lose weight, and while I did lose weight, I feel very weak. Won't meal replacements drain my body?"

Actually, it's quite common to feel weak after losing weight.

This is usually caused by unhealthy weight loss methods. Specifically, when it comes to meal replacement diets, there are two possibilities:

1. The meal replacement is of very poor quality. It lacks essential nutrients and is merely a collection of foods designed to make one feel full.

Although I'm not hungry, it doesn't mean I'm not weak.

2. Incorrect use of meal replacements. Because meal replacements are low in calories, they can only replace one meal a day. If you replace two or even three meals a day, you will lose weight quickly but your body will become weak. Moreover, you will quickly regain the weight after stopping use.

This method of use is essentially a form of excessive dieting.

To explain meal replacement for weight loss, we first need to talk about what meal replacement is.

About one or two hundred years ago, some people were unable to eat due to intestinal diseases or war injuries.

So what did doctors do? Back then, they would administer beef broth into the patient's intestines to replenish their nutrition.

Although the patient will definitely lose weight gradually, at least they will have some nutrition and won't starve to death.

Later, through gradual development, the beef soup became better and better, and its nutritional value increased.

It is no longer beef soup, but a nutritious soup. The nutritionist administers the prepared liquid containing various nutrients into the patient's stomach or intestines, which is medically known as enteral nutrition preparation.

Human wisdom is boundless. Later, people discovered that this method not only ensured adequate nutrition but also helped people lose weight, so why not use it for weight loss?

Thus, meal replacement products for weight loss emerged.

With the development of technology, meal replacements have established international and domestic standards.

In 2019, the Chinese Nutrition Society released the group standard "Meal Replacement Foods" (T/CNSS 002-2019), which requires that each meal replacement should not be less than 200 kcal and not more than 400 kcal.

Moreover, it must contain enough protein, with protein accounting for 25% to 50% of energy, and fat accounting for no more than 30% of energy.

Based on this calculation, a 200 kcal meal replacement should contain 12.5 to 25 grams of protein.

Based on this standard, you'll understand what I meant when I said the meal replacements were of very poor quality.

Many meal replacements don't meet the recommended calorie intake at all; some even contain less than 100 kcal per serving, and only a few grams of protein, which is far from sufficient to provide adequate nutrition.

This kind of meal replacement will definitely make you feel weaker the more you eat it.

That being said, meal replacements are just an auxiliary tool for weight loss.

What's the difference between humans and animals? Humans know how to use tools.

Humans use tools, not are controlled by them.

The method of losing weight by eating two meal replacements a day is essentially relying on meal replacements and being controlled by them (tools), which is highly inadvisable.

We should learn to choose and use meal replacements wisely.

How to choose? First, the calories in a meal replacement should not be too low, at least 200 kcal (837 kJ); second, the protein ratio should not be too low, with one meal replacement containing 20-30 grams of protein (my requirements are relatively high).

How to use it? Replace one regular meal with the meal replacement each day, ideally replacing either lunch or dinner.

It's important to understand that weight loss relies on scientific dietary control, not on starving yourself.

If a meal replacement provides 200 kcal, then for a person with a daily basal metabolic rate of 1200 kcal, the other two meals would require an intake of 1000 kcal.

Breakfast: Milk + Eggs + Whole Grains ≈ 400 kcal

Lunch: Rice + meat and vegetables + vegetables ≈ 600 kcal

Dinner: Meal replacement (or lunch/dinner swap)

This is the scientific and healthy way to use meal replacements.