Article 37: A New Perspective on Weight Loss: The Theory of Brain Fatigue and Weight Loss Through Supplementation

Japanese medical experts have proposed a new theory about obesity, arguing that it is not merely an imbalance of energy intake and expenditure (i.e., overeating and lack of exercise), but also related to changes in individual behavior influenced by the external environment. They have put forward a new hypothesis regarding the pathogenesis of obesity-the "brain fatigue" theory.

"Brain fatigue" refers to a condition where a person's brain receives too much information from the surrounding environment, leading to poor processing and damage to the balance between the "neocortex," "limbic system," and "diencephalon," resulting in an increase and disorder in the flow of information.

If this "brain fatigue" is not corrected in the long term, it will cause various behavioral abnormalities, such as unconscious or even subconscious overeating and laziness in exercising, and obesity will "come into being".

Clearly, in today's highly competitive, information-rich, and fundamentally changing world of values, a person who lacks sufficient composure and intellectual depth, and is easily distracted by the colorful world around them, is prone to "mental fatigue."

For example, some people idly pass the time in front of the TV while snacking, while others avoid competition and retreat under their parents' wings, using overeating and drinking to mask their anxiety and unease. These are all powerful "driving forces" for obesity.

Relying solely on forced dieting and exercise to lose weight is often unreliable and prone to relapse. Truly effective weight loss methods must meet the following conditions: first, eliminate "mental fatigue"; second, be gentle and gradual, using methods that the patient can accept or even enjoy.

Therefore, three principles are worth considering: ① Don't force yourself for a specific goal, and don't overdo it, as this can cause resentment and trigger new "brain fatigue." ② Weight loss shouldn't be rushed; don't suddenly change your eating habits. It should be done step by step, gradually. After a period of time, you'll naturally give up unhealthy habits and addictions. ③ Start doing (or eating) things (or foods) that are good for your health and that you really enjoy, even if it's just starting with one thing. This is the most important and crucial point; accepting it is the first step to success! It won't cause aversion or resentment. Persisting will help restore a pleasant mood and sense of satisfaction, activate the "limbic system," eliminate "brain fatigue," and help you gradually develop healthy habits.

Based on the view that obesity is likely caused by a deficiency of a certain nutrient, and that overall nutritional intake is incomplete and unbalanced, it is entirely possible to achieve weight loss goals while eating enough food in terms of both quality and quantity according to the body's needs, without having to particularly restrict one's diet to achieve the goal of both satisfying oneself (at least without a significant feeling of hunger) and effectively reducing weight.

Once this mechanism is established, the weight loss effect can be maintained stably and for a long time. Patients who lose weight according to the above plan not only achieve good results but also maintain high energy levels, making it an ideal weight loss method.

True, long-term weight loss requires time, patience, and hard work. Without these three elements, it's difficult to achieve genuine weight loss. Most of the quick weight loss methods available on the market will only lead to rapid weight gain again.

Another misconception is about "spot reduction," or "targeted fat reduction in any area you want." Research by sports scientists has shown that "spot reduction" is impossible. Aerobic exercise is the only way to burn fat.

Women often notice that the first areas to lose weight are usually the face and upper body, followed by the waist, hips, stomach, and legs. This means that the areas women most want to lose weight in are those that require time and are somewhat difficult to target, so it's not entirely up to them to decide which areas to lose weight in.

Doing lots of sit-ups and leg raises won't make someone lose weight, and fitness classes can only help you tighten your muscles because they can't raise your heart rate to the level needed to burn fat.

Non-disease-related obesity (simple obesity) is caused by two main factors: excessive intake and insufficient expenditure. Here are some effective tips on how to avoid obesity and reduce excess body fat through daily life, which you may want to try and stick to.

(1) Drink a glass of warm water in the morning: After washing up in the morning, drink a glass of warm water. The amount of water depends on your specific situation. It is best to drink water that does not cause bloating, nausea, or affect your appetite. Generally, it is 100-500 ml. If you can insist on drinking a glass of water before each of the three meals, it will have a better effect.

The purpose of drinking water is to reduce appetite, decrease food intake, and dilute gastric juices to reduce digestion and absorption. A person who was obese (155 cm tall and weighed 77.7 kg) consistently drank 200 ml of water before meals and lost 2000 grams in a month.

(2) The art of eating: People often think that sugar is the culprit of obesity, and they shy away from all "sugar-containing foods" and do not restrict "sugar-free foods". In particular, some people regard "dried fruits and nuts as slimming foods".

In fact, regardless of what you eat, as long as your calorie intake exceeds your body's needs, it will lead to increased subcutaneous fat and obesity. Therefore, controlling your daily total calorie intake to the level your body needs is key to avoiding obesity, and controlling your daily total intake below your body's needs is key to weight loss.

Therefore, foods that release high amounts of calories are not conducive to weight loss, while foods that release low amounts of calories are conducive to weight loss. However, regardless of whether a food is high-calorie or low-calorie, it should not be consumed in excess.

To avoid obesity, some people eat only one or two meals a day, or even skip meals altogether. When they are unbearably hungry, they indulge in a large meal, which is detrimental to their health.

When hungry, the body mobilizes glycogen, protein, and fat to release energy. Low blood sugar can cause brain damage, reduced protein intake can lead to decreased immunity and malnutrition, and fat breakdown can increase lactic acid levels, causing muscle soreness and weakness in the limbs.

Stimulated by hunger, the body protectively increases its energy reserves for use in times of hunger. When eating, the body cannot fully utilize the heat released through combustion; instead, it stores excess energy, increasing food intake and subcutaneous fat accumulation. Therefore, regular eating habits are crucial.

(3) Increase energy expenditure: Exercise is a positive measure to avoid obesity. The key is to persist and persevere. The worst thing is to exercise for three days and then stop for two. Excessive exercise for a period of time and then stopping all exercise will accelerate obesity. Make exercise a daily routine, form a habit, and stick to it. Not only will you have a slim figure, but you will also be healthy.

A healthy body is full of vitality and spirit, giving people a sense of beauty. If you rely on diet pills and starve yourself, even if you are slim, you will be weak and sickly.

It is recommended to do 20-40 sit-ups daily, or until you sweat; 30-50 standing squats until you sweat slightly; or 80-100 jump ropes daily, or until you sweat. You can choose one of the above three methods each day. Exercise 0.5-1 hour before meals, and take a walk for at least 20 minutes half an hour after dinner. It is best to do "backward walking" until you sweat slightly.

There are actually many ways to exercise. If you have the means, you can exercise on fitness equipment or go to a gym. No matter which type of exercise you choose, you should do it every day and make sure you break a light sweat each time.

Young mothers all desire a slim figure, and working women crave it even more. Losing weight is a difficult task, often requiring considerable effort but yielding little result. Preventing obesity is crucial; a well-planned lifestyle, attention to diet, and regular exercise are essential. Be mentally active, physically active, and physically active, but not overly so (in terms of eating), and a slim figure will be yours. For excessive obesity or obesity caused by medical conditions, consult a specialist. Self-medicating with diet pills or using extreme methods to lose weight is not advisable.

Estrogen in a woman's body is specifically responsible for regulating and mobilizing the body's fat tissue. It is this hormone that gives women their graceful, radiant, and youthful appearance.

Unfortunately, as we age, our youthful curves disappear, and fat accumulates in areas such as the waist and abdomen. The problem lies in the decline in both the quality and quantity of estrogen secreted in the body, which greatly reduces the body's ability to regulate fat.

It's easy to understand that increasing estrogen levels is essential to relive youthful dreams. However, pharmacological estrogen therapy has many drawbacks and should not be used lightly.

Experts have prescribed a remedy that utilizes phytoestrogens. Consistent daily intake through food can help maintain a stable weight. Furthermore, phytoestrogens can alleviate menopausal symptoms such as hot flashes, anxiety, irritability, and mood swings, lower cholesterol, slow arteriosclerosis, and increase bone density – offering multiple benefits. Soybeans, soy flour, natto (fermented soybeans), tofu, soy milk, peanuts, and green tea are rich sources of phytoestrogens and are beneficial for middle-aged and elderly women.

Resistant starch is also a suitable food for obese individuals to supplement their diet and lose weight. The Food and Agriculture Organization of the United Nations defines resistant starch as: starch and its degradation products that are not absorbed in the small intestine of healthy individuals.

Besides regulating blood sugar and cholesterol and promoting the decomposition and elimination of intestinal toxins, it also has a satiating effect, which can help people control their food intake and achieve weight loss. According to nutritionists, bananas, potatoes, pasta, green beans, bean flakes, corn, and flour are all foods containing a relatively high amount of resistant starch and are good choices.

Creatine is an amino acid extracted from fruits. Its main physiological function is to promote muscle tissue growth, enhance muscle cell vitality, and increase muscle energy. American experts have already tested it as a drug on athletes with good results.

Muscle growth increases energy expenditure and accelerates the metabolic process of converting stored fat into heat, thus reducing excess weight. Therefore, overweight men and women should eat more fruit and consume sufficient creatine to achieve a healthy and fit physique.

Researchers at the University of Tennessee in the United States have found that a high-calcium, low-calorie diet caused obese mice to lose weight twice as fast as a low-calcium diet. The explanation is that dietary calcium determines whether calories are stored as fat or burned.

There is a potential link between calcium and fat. A low-calcium diet stimulates hormones that cause calories to be converted into fat and stored, while a high-calcium diet has the opposite effect, inhibiting the secretion of these weight-increasing hormones.

Studies have shown that mice fed a low-calorie, low-calcium diet lost 11% of their total weight and 8% of their total fat, while mice fed a high-calcium, low-calorie diet lost almost 20% of their total weight and 42% of their total fat within 6 weeks. Mice fed cheese lost even more weight, 25% of their total weight and 60% of their total fat.

It's clear that increasing your intake of calcium-rich foods such as beans, orange juice, cabbage, turnips, and broccoli is an effective way to lose weight. Dairy products, especially low-fat yogurt, low-fat cheese, and skim milk, are particularly effective for weight loss.

Studies have shown that for every unit difference in the mean body mass index (BMI), the incidence of coronary heart disease can differ by 14 per 100,000, and the incidence of stroke can differ by 40.5 per 100,000. At the same time, obese people have a 3 to 5 times higher incidence of diabetes than those with normal weight.

Body Mass Index (BMI) is calculated by dividing weight (kg) by the square of height (m). The normal range is 20–24.9. A BMI greater than 25 indicates overweight, and a BMI greater than 30 indicates obesity. Obesity is further divided into three grades: Grade I obesity (BMI 30–34.9), Grade II obesity (BMI 35–39.9), and Grade III obesity (BMI greater than 40).

In recent years, the incidence of obesity in my country has increased rapidly. Taking children as an example, the obesity rate among primary school students in Wuhan was 1.51% in 1989, and had risen to over 11% by 2000. Controlling diet means avoiding overeating. Generally, obese people eat a lot, without restraint, or have unbalanced diets. Children, on the other hand, tend to drink beverages, eat snacks, and consume fried and grilled foods. Therefore, it is essential to control their diet in these situations. Reasonable weight loss methods mainly include the following:

(1) Adopt a low-fat diet. In particular, eat less food with high saturated fat content, such as fatty meat, butter, whole milk, fried pork chops, etc. A cup of skim milk provides 126 kilojoules of energy, while a cup of whole milk provides 293 kilojoules of energy, more than double the amount.

(2) Drink less or no alcohol. Alcohol can provide energy. A glass of 12-degree wine provides 335 kJ, a glass of champagne provides 335 kJ, a small bottle of beer provides 377 kJ, and high-proof liquor provides even more, with a glass of spirits providing 418 to 586 kJ.

(3) Have a good breakfast. Breakfast is very important in a day's diet. If you don't eat a good breakfast, you will feel hungry between 10 and 11 a.m., which will reduce your work efficiency. Because of extreme hunger, you are more likely to eat too much at lunch, which will make you feel heavy and sleepy after lunch. If you have a good breakfast, you can avoid consuming too much energy at lunch and thus not gain weight.

(4) Eat smaller, more frequent meals. Dividing the food from two meals into three meals while keeping the quantity the same can increase energy expenditure by one-third. This is because the digestive system needs to work every time you eat, and each time it works, it consumes energy. Frequent meals can also prevent hunger and excessive insulin loss, thus lowering blood sugar levels.

(5) Drink less sugary drinks. 100 grams of orange juice provides 498 kilojoules of energy, 100 grams of ice cream provides 527 kilojoules, and 100 grams of popsicles provides 573 kilojoules. Therefore, children are prone to obesity if they drink too many sugary drinks.

(6) Eat fewer snacks. Especially avoid snacks high in fat, such as walnuts, peanuts, and sunflower seeds. For example, 100 grams of walnuts can produce 2623 kilojoules of energy, and 100 grams of peanuts can produce 2431 kilojoules. If this energy is converted into fat, it can produce 65 to 78 grams of fat.

(7) Maintain physical activity. Strengthening physical activity is very important for weight loss. 70% of obese people are obese because they sit for long periods of time and are unwilling to move. Appropriate physical exercise is very beneficial for weight loss.

Exercising for one hour daily can increase energy expenditure by approximately 10%, which can lead to a weight loss of 400-500 grams per month. Walking is an excellent form of exercise; walking 6 kilometers on flat ground daily is suitable, requiring about one hour of activity. If you can't complete the walk in one session, you can divide it into two sessions, but the number of sessions should not be too many. Walking less than 2 kilometers each time will not achieve the desired exercise effect.

If your physical condition allows, you can also choose other sports, such as swimming, rowing, cycling, gardening, etc., and engage in such activities for 3 hours each week. It's best not to interrupt your physical exercise routine, otherwise your weight will rebound. Exercise can not only reduce weight, but also lower blood lipids and blood sugar, preventing cardiovascular disease and diabetes.