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Two Essential Conditions for Fat Loss

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  Many people ask why weight loss starts off quickly but becomes harder after a week or two, often leading to despair and rebound weight gain. Let’s dive in with the editor to uncover the reasons behind this! To reduce fat, two critical conditions must be met: creating a calorie deficit and maintaining a balanced basal metabolic rate (BMR). An adult’s daily energy expenditure comprises five components: basal metabolic rate, daily activity, thermic effect of food, adaptive thermogenesis (energy changes due to environmental temperature, stress, or other factors), and exercise. Energy needs vary based on activity level, daily routines, gender, age, and weight, typically ranging from 1,500 to 3,000 kilocalories for most adults, or about 25–50 kcal per kilogram of body weight (assuming an average weight of 60 kg). Beyond these, genetics, digestive function, and health status also influence energy intake, utilization, and expenditure. Here, we focus on general cases. The Principle of ...
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What Body Shape is Considered Fat?

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  What Body Shape is Considered Fat? When did I start feeling fat? Was it when I gained 10 kilograms? Or perhaps when I tried on a new bikini in a harshly lit fitting room? When do people begin to feel confused about their weight? Why do so many women worry about their weight, even when they don’t actually have an issue? 60% of Women Who Think They’re Fat Aren’t If you asked 100 women to evaluate their figures in front of a mirror, over 80% would likely express dissatisfaction, believing they’re too fat. In reality, only about 20% are genuinely overweight. So what’s going on with the other 60%? Here’s a method to determine if your weight is truly excessive. Super Simple Height-Weight Formula The Broca formula is a straightforward way to calculate ideal weight. Subtract 100 from your height in centimeters to get your normal weight. A 10% fluctuation above or below is considered acceptable, while a 15% reduction is deemed ideal. The beauty of the Broca formula lies in its flexib...
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Does a Better Figure Mean Higher Intelligence?

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  A recent U.S. study suggests that women with an “hourglass” figure—characterized by full hips and a narrow waist—tend to be more intelligent than those with “apple” or “barrel” shapes, and their children often score higher on cognitive tests. Scientists propose that the abundance of Omega-3 fatty acids in the hips of hourglass-shaped women may contribute to this phenomenon. The findings were published in the journal Evolution and Human Behavior . The Ideal Waist-to-Hip Ratio Previous research has shown that men are instinctively drawn to women with a significant difference between their waist and hip measurements. While theories suggest such women may have easier pregnancies, smoother deliveries, and longer lifespans, the reasons behind this male preference have remained unclear. Now, a new study conducted by researchers from the University of Pittsburgh and the University of California, Santa Barbara offers potential answers. The study analyzed data from 16,000 women and girl...
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Why 80% of Women Fail to Lose Weight

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  Dieting Is Destined to Fail from the Start Dieting for weight loss is doomed to fail from the outset. No one doubts that skipping meals can make you thinner—look at the emaciated children in impoverished regions, hollow-eyed and frail. But the real question is: how long can you sustain it, and at what cost? The answers will leave you disillusioned with dieting: it doesn’t work, nor does vegetarianism or fruit-only diets. Instead, they can make you fatter and age faster! Dieting reduces energy, curtails exercise, and depletes essential nutrients. Over time, it leads to severe consequences: brain cell damage, hair loss, osteoporosis, menstrual irregularities, and even gallstones. Eventually, you’ll give in, overeat, and face weight rebound—often exceeding your starting point. Why? Your body, like a hibernating bear, adapts by lowering its metabolic rate to conserve energy during scarcity. Even if you return to your pre-diet calorie intake, a slower metabolism stores more fat than...
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Debunking 7 Misleading Weight Loss Myths

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  With countless weight loss methods emerging, how do you choose the right one? Experts warn against falling for weight loss myths. Opting for proper methods is the key to success! Below, we debunk seven common myths to guide you out of weight loss misconceptions, ensuring you stay on track without detours, failures, or rebounds! Myth 1: “Avoiding Fat Guarantees Weight Loss” Not Consuming Fat Doesn’t Ensure Weight Loss Foods high in fat are calorie-dense, leading many to believe that cutting fat entirely leads to weight loss. This is a myth! Fat is an essential nutrient. Our brain functions rely on adequate fat intake, and organs like the heart and skin depend on it for optimal performance. Extreme dieting or overly restricting food intake can cause issues like rough skin, often linked to impaired heart and brain function. Moderate fat consumption, when properly digested, can suppress ghrelin (the hunger hormone), reduce appetite, promote leptin production (which signals fullne...
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Five Standards to Determine How Much Fat You Need to Lose

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  The human body is composed of fat, muscle, organs, bones, water, and other elements. Modern obesity primarily stems from excessive body fat. But how much fat is too much? Which areas have excess fat accumulation, and how much weight loss is considered healthy? Today, we reveal five methods to measure body fat content. 1. Body Mass Index (BMI) The Body Mass Index (BMI), also known as the body weight index, is a calculated value primarily used for statistical purposes. When comparing and analyzing the health impacts of an individual’s weight across different heights, BMI serves as a neutral and reliable indicator. 2. Skinfold Measurement Excess body fat is typically stored beneath the skin. By measuring the thickness of skinfolds, one can estimate the proportion of body fat. This method is simple, easy to learn, and highly accurate. Many fitness clubs offer this service for free. 3. Bioelectrical Impedance Analysis Fat has poor electrical conductivity, whereas other body com...
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The Benefits and Drawbacks of Fat

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  Fat is a vital nutrient that stores energy, sustains health, and forms tissue cells. It serves as a primary energy source for endurance activities, settles under the skin and around organs to protect them, insulates, retains heat, maintains body temperature, and stimulates appetite. Fat cells also produce hormone-like proteins that combat viruses, mimicking immune cells. They aid insulin in regulating blood sugar and help the immune system fight cancer cells. Moderate fat levels boost immunity, but excess fat disrupts hormone balance, leading to health issues. 1. Composition of Fat Fat consists of carbon, hydrogen, and oxygen, with traces of helium and phosphorus. Formed by one glycerol molecule and three fatty acids, it’s known as triglyceride. Fats include oils (lipids) and lipid-like substances (fatty acids and alcohols). They contain three types of fatty acids: saturated, monounsaturated, and polyunsaturated. One regulates physiological functions, while the others reduce ha...
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