1. I think I have to go on a diet to lose weight and eat very little.

You can't lose weight if you eat very little! Dieting to lose weight will be very fast at first, but it will become more and more difficult later, because the long-term intake of calories is too low and you are surrounded by hunger every day, which not only makes it difficult to persist, but also reduces muscle mass and metabolism, so that you can't really lose weight. Excessive dieting can also lead to menstrual loss, hair loss, insomnia and other symptoms!

Another side effect is that you will overeat more easily. As a result, you will gain weight instead of losing it. So please stop over-dieting, control your diet moderately, and ensure that you can lose weight with a calorie gap of 300~500 calories every day.

I believe in losing weight quickly, but my expectation is unrealistic.

Many friends have read many online posts about 10 A Jin Week, and have also started to pursue 10 A Jin Week, 20 A Jin Month? Don't be silly. Fat people can't eat in one bite. If you want to be thinner, you must be thinner. If you could be so thin, there wouldn't be so many fat people in the world!

Losing weight is a long process. Give yourself enough time to set a reasonable weight loss goal, such as losing weight 1 kg ~2 kg a week, and then stick to it. In addition, what I want to say is that a reasonable weight loss rate will make it easier to maintain weight and be more conducive to health.

3. I only care about the weight figure, and I feel fat when I increase by 0. 1 kg.

Do you care too much about your weight? How many times a day do you weigh yourself? If the number in weighing scale goes up a little, you think you are fat! In fact, the daily weight will be affected by many reasons, and there will be normal digital fluctuations, even the fluctuation of 1~2 kg a day is normal. This fluctuation is related to food, water, perspiration and the stage of gaining muscle and losing fat in female physiological period.

But these rising figures do not mean getting fat, because this is not an increase in fat, but a change in weight figures! Don't care too much about the weight figures for a day or two. As long as you follow a reasonable weight loss plan, regular diet and sleep, your weight will naturally drop slowly.

4. Love contrast, once you are thinner than others, you feel that the weight loss effect is poor.

Do you often feel that losing weight is a failure because you are thinner than others? Because everyone's physique, diet, exercise and sleep are different, the speed of losing weight is definitely different! In addition, people who gain weight recently generally lose weight faster than those who are obese for a long time.

So everyone's situation is different, so don't "compare" the weight loss effect. As long as you keep your mouth shut and open your legs, the overall weight and body fat rate will show a downward trend.

5. I like to follow the trend and choose other people's weight loss methods.

Whether I like it or not, I heard that others used that method effectively, so I tried it blindly. In fact, before you lose weight, you should first judge what stage you are in, then choose the method suitable for your weight loss stage according to your physical condition, suit the remedy to the case, concentrate on doing great things at each stage, and don't think of running or dieting as soon as you lose weight. Different stages are suitable for different methods.

The first stage, BMIz24, is to lose weight first, mainly to lose weight, and the body mass index is below 24. Body mass index is obtained by dividing your weight by your height and then dividing it by your height. Weight in kilograms, height in meters. At this stage, diet control is the mainstay, and the number of exercise steps per day can reach 10000. If you are willing to do other sports, you must choose what you like, which can be done easily without damaging your confidence in losing weight.

The second stage, BMI20-24, male body fat rate >; 20%, girls > 30%, entering the stage of finger reduction and shaping. Maintain a healthy diet, while focusing on Pamela, Beautiful Ballet, Saturday Wild, Han Xiaosi and other shaping exercises, exercise body lines, exercise muscles, and further gain health.

The third stage, BMI 18.5~22, the body fat rate of boys.

6. After two days of constant weight, I feel that I have reached the platform period.

I always say that I haven't lost weight in three days. Is it a platform period? Do I have to eat less? Don't think that you have reached the platform period without changing your weight for a few days! Weight loss plateau refers to the stage in which the weight does not drop or even rebound for more than two consecutive times in the process of weight loss. Lose weight step by step, and then fall for a few days. Don't lose weight for two days and then start fooling around, eating less or exercising crazily.

7. Weight stability leads to mental breakdown and then gives up.

Have you ever thought about giving up when your weight is stable? However, most people have not lost weight from the line. It's normal to keep your weight unchanged for a few days, as long as the whole is on a downward trend! Losing weight is a very energy-consuming thing! If you are determined to cry fat, you must persist in striving for one-time completion, otherwise you will give up because of your mentality and let all your previous efforts fail, which will easily hit your self-confidence!

8. The closer you get to the weight loss goal, the more relaxed you are.

Do you also find that the closer you get to your goal, the easier it is to relax? Many people suddenly began to indulge when they approached the goal of shouting fat, which led to a rebound. The closer you get to the target, the more attention you should pay! Because this is the key to success or failure.

9. protein does not have enough to eat.

Adequate protein is helpful to increase satiety, maintain or improve metabolic rate, protect muscle mass during weight loss and avoid losing too much. Ensure that every meal contains enough high-quality protein food. High-quality protein foods include fish and shrimp, lean pork, beef and mutton, skinless chickens, ducks and geese, milk, eggs and bean products.

10. Fall into a low-fat trap

Foods advertised as low in fat are usually considered by many people to be helpful to lose weight, but if they are not carefully distinguished, they may have the opposite effect. Because some products in this category may add a lot of sugar in order to taste good, such as some fruit cereals and flavored yogurt, which all contain a lot of sugar. Be sure to look at the food label distinction, look at the ingredient list and the nutrient composition list.

1 1. Always drink sugary drinks.

If you are the kind of person who likes to drink fruit juice, milk tea, carbonated drinks, fancy coffee and even alcoholic drinks, these drinks usually contain a lot of calories, and some even exceed a meal. If you can omit this part of liquid calories and save up to 500 calories a day, you will soon find that your weight loss progress has been greatly improved. Try to get used to plain water and light tea, and use sugar substitute drinks if you want to drink it especially.

Eat too much healthy food.

Even healthy food, such as seafood, chicken breast, nuts, milk, coarse grains and so on. They are all good foods, but they all produce heat. Eating too much will make you fat, so you should pay attention to the right amount of healthy food. Do not eat too much.

13. Eating too much processed food

There are a lot of oil, salt and sugar in processed food, which makes it easier to eat too much by accident. The heat is easy to exceed the standard. Eating too much highly processed food will affect intestinal health and cause inflammatory reaction. Choose natural foods that are simply processed to lose weight. The habit of eating processed food can be gradually faded. Try to avoid eating less before, and you will gradually like the natural taste of food.

14. Not drinking enough water.

Do you drink 2~3 liters of water every day? Sometimes when we are busy, it is easy to forget to drink water or some people don't take the initiative to drink water at all. But drinking water is very important to lose weight. If you lack water, your diet control and exercise will be affected. In addition, many times we feel hungry, but actually we are thirsty or our mouths are silent. Next time you feel hungry, drink a glass of water first, and you probably don't want to eat it after drinking it. Also, drinking a glass of water before meals can increase satiety, thus effectively reducing appetite.

15. I don't think I can lose weight at home. I have to go to the gym.

Do you also think that losing weight means going to the gym, and losing weight at home is ineffective? Don't! If you want to lose more fat, you can do it at home! Now there are many effective sports and practice videos and apps that can be practiced at home. So you don't have to go to the gym to lose weight effectively at home! Of course, if you want to build bodybuilding muscles and have a heavy training effect, the gym will have a better training effect than at home.

16. Too much exercise, no rest time.

In order to lose weight faster, or the effect of reducing fat and increasing muscle is more obvious, crazy increase in exercise does not arrange sports rest days! If you exercise too much, you will feel very tired and your sports performance will be bad. Besides, your body muscles need time to rest and relax. If you keep training and stimulating it, it will keep swelling and congestion, then the change of circumference will be even smaller! Everyone must arrange a reasonable rest day for exercise and don't overdo it.

17. Overestimate the calories consumed by exercise.

Studies have found that people tend to overestimate the calories they consume during exercise. You may feel exhausted after one exercise, thinking that you will eat 500 calories, and then you will eat 400 more calories, but in fact, exercise only consumes 200 calories, so you will eat 200 more calories!

18. The pressure is too great.

There are many things to deal with every day, so I often feel anxious and at a loss. Stress is an important reason for losing weight. We have a hormone called cortisol in our bodies. When it secretes too much, it will make your body hold on to fat. So if you are self-disciplined in your diet and exercise regularly, but you work hard to lose weight.

Then you should pay attention to your stress level. I suggest you take ten minutes to relax every night. You can try to take a hot bath, soak your feet, meditate, listen to light music and light incense sticks to relax yourself.

19. Lack of sleep

When your body doesn't get enough rest, your hormones will be confused and you will release a lot of auxin. High concentration of ghrelin will make you have a strong appetite, so you always want to eat, and you are very eager for high carbon water and high fat. At the same time, your metabolism will become very slow, especially when you can't sleep at night and feel hungry, it's easy to get up and eat supper and overeat. So we should form good sleep habits from today, fall asleep before eleven o'clock every night, and ensure seven hours of adequate sleep every day.