5. The principle of exercise endurance and the six steps of cocktail dieting
Simply put, "exercise resistance" refers to the fact that while you may see weight loss results initially from engaging in a particular type of exercise, the effects will gradually decrease or even cease if you continue to do the same exercise without changing it. This is known as "diminishing returns."
Based on my observations, most people begin to develop exercise tolerance between the 10th and 14th day of starting any exercise program. Some people start by running or hula hooping diligently and see results after a while, losing one or two kilograms. However, after 14 days, they find their weight stops decreasing, and they haven't lost weight in the areas they should have, causing them great distress! This is because the exercise done in the short term primarily burns calories and reduces water weight, not fat. Therefore, simply drinking more water will restore their weight.
However, if exercise is done incorrectly, not only will you not lose weight, but it may also have the opposite effect. A young female patient once complained to me, "Doctor, didn't you say exercise is important? But I've been diligently doing aerobics, why haven't my calves slimmed down? They're actually getting thicker!" This is the consequence of not understanding the correct exercise method. If your calves are already thick, and you choose to constantly move your calves, making your calf muscles even more developed, it will certainly have the opposite effect, making your calves even thicker.
Most people blindly know they need to exercise, but without any other supporting measures. The result of strenuous exercise is often an increased appetite. This is because exercise triggers the production and release of endorphins in the brain, leading to a feeling of well-being, improved mood, and increased appetite – resulting in overeating and difficulty losing weight. Some people even believe they've done enough exercise and become complacent, indulging in unrestrained and excessive eating, inevitably leading to the regrettable situation of gaining weight despite trying to lose it.
This is why I advocate for "exercise prescriptions." An "exercise prescription" aims to prevent "exercise resistance" by designing a personalized prescription tailored to the patient's physical condition and health status. The prescription lists the types of exercise to be performed each week, for example: running in the first week, aerobic exercise in the second week, swimming in the third week, and so on. Engaging in different types of exercise each week keeps things fresh, allowing patients to enjoy the pleasure of exercise and successfully combat "exercise resistance."
In addition to weekly exercise prescriptions, we also design suitable exercise programs based on the areas where you want to lose weight, so you can target specific areas to lose weight and achieve the effect of both weight loss and body shaping.
If you already have a suitable "exercise prescription" for yourself, you must stick to it and overcome laziness. If you only work hard for a day and rest for three, even the best "exercise prescription" will be useless.
Cocktail Diet Step by Step
Step 1: Physical examination and prescription of medication.
First, blood and urine tests are necessary to understand the individual's physical condition so that the doctor can prescribe appropriate treatment. These tests include: blood lipids, kidney function, liver function, cholesterol, triglycerides, and routine blood and urine examinations. Additionally, body fat percentage, body mass index (BMI), and family medical history are also assessed.
These test results allow doctors to determine and decide what prescriptions to offer to help patients lose weight. If a patient's health is poor, weight loss can be combined with disease treatment; this is what distinguishes "cocktail therapy" from other weight loss methods-a safe and effective weight loss program that prioritizes health.
While medication is an important part of "cocktail therapy," it is crucial to emphasize that medication must be taken according to the prescription of a doctor, pharmacist, or other professional to ensure safety. Therefore, blood and urine tests are essential. For example, one of the three main medications used in "cocktail therapy" is a metabolic drug, which is unsuitable for pregnant women or breastfeeding mothers. Even if these conditions are not met, the dosage must be determined based on individual health conditions. These professional diagnoses should all be prescribed by a doctor.
Step 2: Take medication on time.
Based on the results of blood and urine tests, as well as the doctor's assessment during the consultation, the doctor will prescribe medication for one week. The patient will then return for a follow-up appointment to receive a diagnosis and a new prescription.
The medication should be taken one hour before each of the three meals, and again before bedtime. Since the medication is taken three or four times a day, some busy patients may miss their doses, which will inevitably reduce the effectiveness by half.
Therefore, it is essential to remember to take your medication at the correct time; this is the first step to successful weight loss.
Step 3: Record your weight regularly.
Understanding your weight fluctuations is essential for weight loss. However, everyone has their own method for when to weigh themselves. Some weigh themselves after waking up in the morning, some before going to bed at night, and some immediately after eating, etc. There are many different opinions, so which method is correct and can accurately reflect your true weight?
The "weight record" method of the "cocktail therapy" involves filling out a "weight record sheet" three times a day: upon waking up, after dinner, and before going to bed. Based on the records of weight gain or loss, a graph is drawn to determine the relationship between weight and food intake.
Step 4: Fill out a "Food Flow Form" for each meal.
Typically, weight loss centers require participants to record their daily food intake in order to control calorie consumption and achieve weight loss. However, given the dietary habits of East Asians, obesity in many Chinese people is primarily caused by excessive starch intake. Therefore, simply controlling calorie consumption is only a temporary solution and does not address the root cause of the problem.
The recording and interpretation methods of the "food flow table" will be explained in detail in the later "Cocktail Diet Practice".
Step 5: Measure and record the local volume changes.
This chart can help identify areas of significant obesity, determining whether the obesity is due to high fat density, excessive water or protein accumulation. Measuring changes in localized volume is crucial during weight loss. Recording daily progress serves as a reminder and monitors your efforts. Progress provides a sense of accomplishment and motivates continued effort, while stagnation indicates insufficient effort or a potential problem with your weight loss method. In such cases, it's essential to consult a doctor promptly for solutions.
Step 6: Exercise on time
After a doctor professionally designs an exercise prescription suitable for the dieter based on their physical condition, dietary habits, and localized areas of obesity, the dieter's efforts then come into play. Following the exercise prescription regularly can make weight loss twice as effective.
Here, I would like to remind everyone of some correct exercise concepts, because most people have a lot of misunderstandings about exercise for weight loss.
Misconceptions
You will lose weight as long as you exercise.
This is a common mistake. In fact, if you only do dumbbell exercises, sit-ups, or push-ups, the calories you burn are very limited and you will hardly burn any excess body fat.
It's unsightly and has no benefits for girls to develop muscles through exercise.
Many girls refuse to exercise to lose weight because they are afraid that exercise will build muscle. Although exercise can build muscle, muscle is where fat is burned. Having muscle can actually help the body burn more calories. Moreover, building well-defined muscles like a bodybuilder is not easy; it requires long-term and high-intensity exercise. So girls don't need to worry so much.
People who look thin must have very little body fat.
Don't think that you don't need to exercise just because you're thin! People who look thin may not necessarily have low body fat. In fact, fat may be stored in blood vessels or internal organs. If you're not careful, you can still develop diseases caused by high body fat.
How to eat before and after exercise
Some people exercise on an empty stomach to lose weight, while others eat and drink excessively after exercising. These practices are contrary to the goal of weight loss. To effectively achieve weight loss through exercise, proper diet is crucial.
In addition, it is best to avoid drinking beverages containing caffeine or sugar after exercise, such as coffee, soda, and tea. Caffeine has a diuretic effect, which will cause the body to lose water and not replenish it. Although soda can also provide water, it contains too much sugar, so it is best to avoid it for people who want to lose weight.
In addition, while sports drinks can replenish electrolytes lost by the body after exercise, some sports drinks also contain sugar, so it is better to drink water.