Hello, you did a lot of exercise. In fact, you don't have to do so much exercise every day to lose weight. It's hard to hold on. What do you mean by normal lunch and breakfast? If you eat something with ultra-high calories for lunch, the total calories in a day will also exceed the standard. Yours is not very detailed, you can also see if you have gone into the following misunderstanding. Myth 1. Reducing the intake of protein and protein will help to enhance the lean meat quality of the body, so please be sure to keep enough intake of protein. If you are 30 years old, set your daily intake at 50-56 grams; If you are in the prime of life, you need 56-62 grams of protein every day. Beneficial sources of protein's intake include tuna and chicken breast (choose one,170g will provide you with 45g of protein). Myth 2. Reduce your food intake (increase your exercise) Experts say that women often underestimate their daily calorie intake, about 800 calories. A study by the University of Florida found that although 47% of the exercisers claimed that they were insisting on moderate-intensity exercise, only 15% actually did it. Keep a good record of your diet and exercise every day, so that you can accurately grasp your diet and exercise rules when you are caught off guard. Myth 3. There's nothing wrong with eating a snack, whether it's candy on a colleague's desk or eating a child's French fries.

The average calorie of each snack is about 25 calories. If you eat four more mouthfuls a day, you will gain a kilo a month. Stop eating blindly, just eat the food on the plate, or just eat the food in a single container. Myth 4: Reduce muscle strength. Have you ever thought about burning calories and fat when you are still? Then you need to increase your resting metabolic rate, and muscle strength training (such as lightweight or resistance band) is the key factor. Muscle strength training three times a week. After about 10 weeks, you will reduce your body fat rate. Myth 5,

Eating too few calories is very important to lose weight, but if the calorie intake is too low, your body will starve, thus slowing down metabolism. Never eat less than 1200 calories every day. Do you want to calculate how many calories you need to maintain your current weight? Let me give you an example first: if you want to lose a catty a week, you have to lose 500 calories a week. Myth 6. Pay attention to what you eat without planning in advance, or you will start more exercise. It's no use just talking unless you think about how to implement these changes every day. For example, you should stick to the exercise plan, write down the exercise time in your notebook, and store your sports shoes in the car for later use. Or, if you're going to dinner and know that you've decided to splurge once, then cut out the snacks of the day. Myth 7. Always doing the same exercise to reconcile your daily life is the key to burning the most fat and calories. Otherwise, your body will adapt to this single exercise and be in an unconscious state of self-adaptation, so that you will never get the greatest benefit from exercise. So if you walk one day, do dumbbells the next day, and then try dancing or aerobics the next day. Myth 8. Eat and drink at will when you are in a bad mood. When the boundary between physical hunger and emotional hunger becomes blurred and difficult to distinguish, you may consume hundreds of calories. So, you must think twice before you speak. Ask yourself: am I really hungry? Or am I just bored or depressed? If you are not sure, drink a glass of water and wait for at least 20 minutes. If you are still hungry, eat some healthy food or eat less food you crave. Once you wait until the end, you may limit your food intake. Myth 9. No medicine, drink or fashionable diet can magically remove your fat. To lose weight (and avoid obesity), you must make some changes in your overall diet and exercise habits, and be patient. Myth 10, insufficient exercise intensity To really consume fat and calories, it is necessary to strengthen exercise intensity. Turn a walk into a brisk walk, two or three times a week, take turns walking for 30-90 seconds and walking slowly for 90- 120 seconds.