Three steps to weight loss through exercise, the fact that not all exercises can help with weight loss, and the classification and treatment methods in Traditional Chinese Medicine.
Why is it best to follow a 3-step approach to lose weight through exercise?
Exercise is arguably the most ideal method for weight loss because it's the only way to achieve results by burning excess body fat. However, weight loss through exercise doesn't produce immediate results, and the process involves many scientific principles. Therefore, it should be approached scientifically, gradually, and systematically in stages.
The first stage is the preparation period for weight loss. During this stage, two preparations should be made: psychological preparation and preparation for gradual dieting. First, psychological preparation involves overcoming common psychological issues encountered in weight loss, such as passivity, laziness, and the desire to avoid rebound weight gain. Then, gradually transition to the dieting and exercise phase. Dieting should be done gradually, as rushing often leads to unsatisfactory results. Exercise intensity should also be increased slowly. For example, when starting to diet, reduce staple foods by 50 grams per day, gradually decreasing to 100-150 grams per day. Exercise time should increase from 15 minutes to 30 minutes. The entire first stage lasts approximately 2-3 weeks. If managed well, you can lose 0.5 kg per week.
The second phase is the formal weight loss period. Following the same diet and exercise levels as the later stages of the preparation phase, continue the weight loss process until you reach a near-normal weight. Avoid rapid weight loss during this phase to prevent excessive hunger and fatigue, which could cause the entire plan to fail. The duration of this second phase should be tailored to the individual and the specific circumstances; it can be long or short, the key being whether you achieve your ideal weight.
The third stage is the weight loss consolidation period. Once the weight loss goal is achieved, you should not stop exercising arbitrarily, otherwise it will cause a "rebound" and lead to even greater obesity.
Why not all exercise leads to weight loss?
People often say that life is all about movement. Exercise not only brings health to people, but also reduces the risk of obesity.
Indeed, exercise has many benefits, but not all types of exercise are effective for weight loss. In fact, some exercises are not conducive to weight loss. Experts point out three types of exercise that are detrimental to weight loss.
First, there's the issue of high-intensity exercise. Some people believe that the more intense the exercise, the better the weight loss, but this is often counterproductive. Increased exercise leads to a greater demand for oxygen, nutrients, and metabolic byproducts, requiring the heart to work harder and increase its output. Therefore, during high-intensity exercise, the heart may not be able to meet the body's oxygen needs, leading to a state of hypoxia or anaerobic metabolism. Anaerobic metabolism doesn't utilize fat as an energy source; instead, it breaks down stored glycogen. In anaerobic conditions, fat is not only not used but also produces incomplete acidic substances, including ketones, which are quite harmful. Furthermore, high-intensity exercise lowers blood sugar levels, stimulating increased appetite. Therefore, high-intensity exercise is not only ineffective for weight loss but may even lead to weight gain.
Secondly, short-duration exercise. Some people believe that anaerobic exercise is not conducive to weight loss, so aerobic exercise can. However, this view is not necessarily correct. This is because during the first 30 minutes of aerobic exercise, the body primarily uses stored glycogen for energy; only after 30 minutes can it utilize fat. Therefore, short-duration aerobic exercise has no effect on weight loss.
Thirdly, there are sports that involve explosive power. These sports mainly include long jump, high jump, 50-meter sprint, shot put, discus, etc. These sports primarily involve explosive power and mainly train the muscle fibers, so they have no effect on weight loss.
Why does Traditional Chinese Medicine (TCM) classify and treat obesity?
According to traditional Chinese medicine, based on clinical manifestations, obesity can generally be classified into five types. The purpose of this classification is to provide targeted treatment for obesity based on syndrome differentiation.
One type is spleen deficiency with dampness retention, characterized by heaviness in the limbs, poor appetite, loose stools, a thin, greasy tongue coating, and a slow, weak pulse. Traditional Chinese medicine (TCM) primarily treats this type of obesity by strengthening the spleen and resolving dampness. TCM recommends the following foods for dietary therapy: legumes, including lentils, soybeans, mung beans, and peas; and melons, including winter melon, cucumber, and watermelon.
The second type is spleen and kidney deficiency, characterized by puffy, swollen obesity, weakness in the limbs, shortness of breath upon exertion, dizziness, aversion to cold, loose stools, a thin, white tongue coating, and a deep, thready pulse. This type of obesity is primarily treated by warming the yang, promoting qi circulation, and eliminating dampness. Dietary therapy options include goat's milk, cow's milk, lean mutton, lean dog meat, walnuts, peas, sword beans, and goji berries.
Thirdly, there is the stomach heat and dampness obstruction type, which is generally characterized by excessive hunger, bad breath, dry tongue, constipation, and a red tongue with a yellow coating. Treatment mainly focuses on clearing heat, resolving dampness, and promoting bowel movement. Foods that clear heat include cabbage, celery, water shield, bitter melon, bamboo shoots, and purslane.
Fourthly, there is the Qi stagnation and blood stasis type, characterized by distension in the hypochondriac region, irritability, dry mouth and tongue, dizziness, irregular menstruation or amenorrhea, and occasional ecchymosis on the tongue. Traditional Chinese medicine treats this by soothing the liver and regulating Qi, and promoting blood circulation and removing blood stasis. Foods that can be used for home remedies include oranges, tangerine peel, mandarins, Buddha's hand citron, sword beans, white radishes, hawthorn, and eggplant.
Fifth is the kidney yin deficiency type, characterized by dizziness, headache, irritability, body heat, lower back and knee weakness, and a red tongue with little coating. Traditional Chinese medicine focuses on nourishing yin and tonifying the kidneys, and commonly used dietary therapies include white fungus, black fungus, black beans, soft-shelled turtle, lean pork, duck, sea cucumber, jellyfish, and black sesame seeds.