Appendix: Fat Loss Methods, Weight Loss Plateaus, and Dangerous Weight Loss Practices

Appendix 1-3

How can I lose weight to reduce body fat?

1. Males should consume no more than 1400 calories per day. Females should consume no more than 1300 calories per day.

2. Starch: Protein: Fiber = 2:1:3

3. You must eat three meals a day, but no snacks, and absolutely no food after 8 p.m.

4. Mainly steaming, boiling, stewing, and cold dishes; less oil, frying, stir-frying, and nuts (such as peanuts, cashews, and sunflower seeds).

5. Drink soup first, then eat vegetables, and finally eat rice. The daily amount of rice should not exceed 2 bowls.

6. Drink more than 2000 mg of boiled water every day.

7. Avoid caffeinated and alcoholic beverages.

8. Keep a record of your daily food intake so you know exactly what you ate each day and don't pretend you "forgot".

Appendix 1-4

Understanding Weight Loss Plateaus

I lost a lot of weight a while ago, but lately my weight hasn't changed at all. What's going on?

If you follow the methods in this book to lose weight at home, the following may happen.

Appearance: I clearly saw my weight gradually decreasing over the past two weeks, but then...

Despite maintaining the same routine and diet, I showed no signs of losing weight.

If you experience this, it usually means you've hit a "plateau" in your weight loss journey.

At this point, don't be too nervous. Just continue following the methods in the book, and perhaps three...

After the five-day or one- or two-week plateau period, your weight will continue to drop.

Why do weight loss plateaus occur?

Basically, the human body is structured like a small society; when the fat in your body...

While burning fat, you might not feel it if you steal a little bit every day, but if you steal it every day...

Nature steals fat cells; our brains are very clever, so they tell the fat cells that they can no longer be stolen.

Take good care of the fat, so even though you still try hard to remove it,

But if it takes good care of it, then the weight may plateau.

This can lead to a plateau in weight loss.

As for when the stagnation period will begin, and how long will it last?

Individual constitutions vary; some people experience it within the first week, while others experience it after two weeks.

Three weeks later. The period of stagnation varies from two or three days to two or three weeks, depending on the individual.

Although the body may stop weight gain due to defense mechanisms, this period of stagnation will eventually pass.

In the meantime, once the body adapts to the new amount of fat, the body's fat can still be continuously stored.

Remove.

Therefore, some people may not see great results initially when trying to lose weight, but over time...

After a period of stagnation, my weight actually dropped significantly, even better than I expected, and that's why.

Appendix 1-5

Besides harming your health, can dieting and taking diet pills really help you lose weight?

There is no fixed method for losing weight; everyone can do it according to their own schedule and preferences.

Okay, follow the rules and tailor it to your own needs, but the following weight loss methods are quite dangerous, so please be careful.

I. The Self-Inflicted Injury Strategy

1. Make yourself so hungry you feel dizzy.

Situation: Many people try to lose weight by eating only one meal a day or eating only a small amount of low-calorie food each day.

However, excessive hunger will cause the body to burn lean muscle first to replenish energy, which in turn...

This can easily lead to a body type that is difficult to lose weight. (Because people with a higher muscle mass have a higher metabolic rate, they are more likely to lose weight.)

This would be counterproductive, not to mention the aftereffects of excessive hunger such as stomach problems, insomnia, bad breath, constipation, and depression.

2. Eating only one type of food

Situation: The single-food weight loss method circulating in the market will definitely have long-term effects.

Nutritional imbalance.

Moreover, suppressing a person's normal appetite in this way is a very cruel act, and the process often requires a strong willpower to sustain.

Even if you lose weight temporarily, the rebound rate is quite high. The constant fluctuations between being overweight and underweight can easily lead to discouragement and self-abandonment.

II. Use of banned weight loss drugs

1. Amphetamine

Scenario: This is a weight loss method that uses the control of the "feeding center" in the subthalamus to reduce appetite.

Long-term or excessive use can cause neurological damage to the central nervous system. Once a habit of using the medication is formed, discontinuation can lead to depression, and in severe cases, even violent or suicidal tendencies.

2. Diuretics

Situation: As the name suggests, this is a drug that causes constant urination and dehydration, which can lead to weight loss.

But it actually reduces water weight, not fat, and you'll gain it all back immediately after stopping use.

Eating large quantities of this can lead to diabetes and damage kidney function.

3. Thyroid hormone

Circumstances: This medication can boost metabolism and increase calorie expenditure. However, improper use can lead to cardiovascular and circulatory system disorders.

4. Expanding agent

Situation: By consuming large amounts of "dietary fiber" that cannot be absorbed by the human body, the stomach and intestines are made to feel full, thus reducing appetite and achieving the effect of weight loss.

This type of dietary fiber can affect the body's absorption of minerals, leading to nutritional imbalances.

Furthermore, this method only works for certain people, such as those who already have a good appetite and enjoy eating.

It has no special effect on people with high-fat and high-calorie diets.

5. Laxatives

Symptoms: It can cause intermittent diarrhea and reduce stomach acid, leading to loss of appetite.

Frequent use can lead to anemia and gastrointestinal problems. Furthermore, weight will immediately return to its original state once use is discontinued.

The proportion of people using weight-loss drugs is increasing because prescription weight-loss drugs are not readily available.

Therefore, many people buy it privately from Western pharmacies, and thus often end up buying items that are not yet available.

Unbeknownst to them, they were using weight-loss drugs that had passed inspection.

It is recommended that you have your weight loss products tested by the health department before purchasing them to protect your consumer rights.