Multiple factors contributing to obesity and the correct weight loss philosophy: fat loss and muscle gain

Through the preceding content, we have gained some understanding of the fat factors contributing to obesity from the perspective of fat accumulation and metabolism. However, the causes of obesity are diverse, and can be summarized as follows: 1. Hereditary obesity; 2. Endocrine disorder-related obesity; 3. Pathogenic obesity; 4. The influence of psychological factors; 5. Environmental factors; 6. Dietary factors; 7. Exercise factors; 8. After menopause, women are prone to fat accumulation and weight gain due to the decline of various physiological functions.

The first five factors mentioned above contribute to obesity in a small percentage of people, while the latter three factors deserve our attention because they are controllable. These latter three factors are closely related to changes in energy metabolism and physiological functions, which we will discuss in more detail later. If we pay attention to them, controlling obesity becomes simpler, and our health management becomes easier. Obesity is closely related to energy intake and metabolism, and to changes in physiological functions. Obese people often overeat, have a craving for sweets and oily foods. Furthermore, those who enjoy snacking and prefer to lie still after meals are also prone to obesity.

For example, a young man who is 170 cm tall and weighs 70 kg has a basal metabolic rate (BMR) of 1671 calories per day. This means he burns this many calories even while lying still. If he runs on a treadmill, although the treadmill displays 300 calories burned, he actually only metabolizes 230 calories. The formula is: 300 - 1671 ÷ 24 = 230 calories. Running is a low-intensity, steady-state exercise that repetitively uses only a small portion of the weakest, slow-twitch muscle fibers. Because only a small portion of muscles is used, other muscles are treated as useless burdens. During this type of exercise, the body loses other muscles to adapt. A person who consistently engages in steady-state exercise seven days a week will lose 2.5 kg of muscle over six months to a year. 0.5 kg of muscle has a BMR of 50-100 calories. This person, although running daily, will actually have a lower BMR than a year ago. He will also burn fewer calories. A year ago, he burned 2400 calories. Now, 2400 + 300 - 1671 ÷ 240 - 250 = 2380 calories. Why can people eat a lot without gaining weight when they are young, but everything changes after 30? This is because as we age, around 30, our bodies begin to decline, and our muscles naturally atrophy. Reduced activity levels accelerate muscle loss. If you lose 2.5 kg of muscle, your basal metabolic rate will decrease by 250 calories per day. If you still eat the same amount as when you were young, you will gain 0.5 kg of fat in 14 days and 5 kg in 20 weeks. Therefore, the key to weight loss is to replenish lost muscle mass to restore your youthful metabolic rate, making weight loss much more effective.

As people age, their bodies begin to decline, and muscle loss needs to be taken seriously and controlled to maintain a high basal metabolic rate, control body fat percentage, and preserve vitality. This is also the currently considered correct weight loss philosophy and method. Traditional weight loss methods may result in significant muscle loss for every 10 pounds lost, thus lowering the basal metabolic rate. Although the weight may appear to decrease, the basal metabolic rate has also dropped, which is not the desired outcome. The weight loss method we need must not lose muscle but increase lean body mass, focusing solely on reducing fat. When the muscle mass ratio increases, it is easier to burn fat and also enhances metabolic capacity, leading to better health. This is a truly scientific, safe, and effective method for weight, body shape, and metabolic management. Body fat analyzers tell us each person's body fat percentage. This indicator is not directly reflected in our weight but rather in our body shape, posture, and overall health level.

It's crucial to always remember that body fat percentage and visceral fat content are key; don't just focus on the scale every day. Weight loss, as the name suggests, is about reducing "fat." When we step on the scale, the number we get is actually the total weight of bones, muscles, organs, body fluids, and adipose tissue. Therefore, a scale cannot tell you whether your weight loss is water, muscle, or fat. If you want to know about changes in your body tissue, you need to learn how to measure your body fat percentage. We already know that the percentage of body fat to body weight is simply called body fat percentage. Body fat percentage provides a lot of reference information, but it's not easy to calculate. Therefore, there are body fat analyzers on the market that use the principle that fat is non-conductive to measure body fat percentage, which can be used as a reference for whether body fat percentage has increased or decreased. Understanding body fat percentage can also help you decide whether your weight loss goals are realistic. Remember that body weight is composed of lean body mass and body fat, etc. Based on this principle, try to set weight loss goals that are realistic for you. We'll say it three times because it's important: losing weight is about reducing fat, not just weight, and certainly not about sacrificing your health.

From a health management perspective, the significance of weight loss should lie in physical health and disease prevention, not just weight loss itself. Therefore, the weight loss process is a process of health management. We hope to provide weight loss products and services with true value from a health management perspective, not just for weight loss, but also for body shaping, allowing you to gain weight where you should and lose weight where you should, revealing a perfect body curve. At the same time, it will not harm the body; on the contrary, it will help the body's organ systems return to their most youthful and ideal state during the weight loss process. As the muscle ratio continues to increase, the body's overall absorption and metabolism become more youthful, fat is burned faster and less likely to accumulate. Due to the increased muscle ratio, the support for bones is greatly strengthened. Therefore, older adults should also pay special attention to the dangers of obesity, reduce body fat percentage, increase lean body mass, increase muscle strength, reduce the risk of fractures, rejuvenate metabolism, and move more freely.

A healthy diet ensures our bodies receive the necessary nutrients. Three meals a day guarantee a continuity of nutrition, stimulate metabolism, and promote vitality. A scientifically sound diet ensures adequate intake of the seven essential nutrients: three servings of carbohydrates, three servings of fruits and vegetables, and three servings of high-quality protein from meat, fish, dairy products, or eggs. A balanced diet, combined with sufficient muscle mass, allows us to burn fat even at rest.