Losing weight means eating less and starving.

You can lose weight without eating meat.

You can lose weight without eating staple food.

You can lose weight by skipping breakfast.

One day 1 0,000 steps can reduce weight, and the plastic wrap has a good effect on losing weight.

Staying up late can lose weight

The sooner you lose weight, the better.

Fruit can lose weight when eaten as a meal.

You must exercise every day to lose weight.

Constant weight means no effect. Exercise turns fat into muscle.

Myth 1: Losing weight means eating less hungry.

Losing weight is to make energy intake less than energy consumption, which does not necessarily mean eating less and starving. You can choose to increase consumption through exercise, and the most important thing is to learn to choose food and lose weight!

The correct way: choose to be full.

When you lose weight, choose "low calorie, high satiety" food, and you can eat thin! Choice of staple food: corn, oats and meat: eggs, aquatic products and lean meat; You can choose green leafy vegetables from protein for every meal, and you will feel more full!

Myth 2: You can lose weight without eating meat.

Eating the right meat will make you thin. For those who want to lose weight, you can eat more than usual. If you don't eat meat for a long time, you may have health problems and your basal metabolic rate will also decrease.

The correct way: choose the right meat.

Meat with fat content below 10%, such as pork tenderloin, lean beef, lean mutton, chicken breast, most fish and shrimp, etc. , is our first choice during weight loss. Pay attention to cooking and try to use cooking methods with less oil such as steaming, boiling and stewing.

Myth 3: You can lose weight without eating staple food.

Don't demonize the staple food. In fact, the culprit of real obesity is excessive food intake, while physical activity is reduced, and the remaining energy is stored in the body in the form of fat, forming obesity.

The correct way: eat staple food in moderation

When you lose weight, you should also eat staple food in moderation. People who usually eat a lot of staple foods should reduce their intake of staple foods in moderation, rather than not eating them at all. Replace some refined rice flour with staple food with high nutritional density. For example, beans and potatoes

Myth 4: You can lose weight by skipping breakfast.

People who skip breakfast will be more eager to eat foods with high sugar, high fat and high energy, and will unconsciously eat more at lunch, thus consuming too much energy.

The correct way: have a good breakfast

The energy intake of breakfast should account for 25 ~ 30% of the total energy of the whole day. There are starchy staple foods: whole wheat bread, cereals, miscellaneous grains porridge and so on. There are milk, eggs, soybeans and so on. , and increase satiety. There are fruits and vegetables, vitamins, minerals and phytochemicals; . There is also a spoonful of nuts to supplement unsaturated fatty acids and minerals.

Myth 5: You can lose weight by walking 1w every day.

When people of different ages lose weight, they should consider the fitness between age and exercise intensity. Not all ages are suitable for this practice. Pay attention to diet and exercise at the same time.

The correct way: proper exercise.

The Nutrition Society of China suggests that you should take 6000 steps every day for your health. If you want to lose weight, I suggest you do a moderate-intensity exercise for 30 to 60 minutes every day, that is, walk 2 kilometers in 20 minutes. Be careful not to get hurt by sports ~

Myth 6: Wrapping plastic wrap has a good weight loss effect.

The method of losing weight by wrapping plastic wrap is unscientific and can't lose weight fundamentally. Wrapping limbs with plastic wrap will affect the heat dissipation on the body surface, leading to an increase in local temperature and perspiration. The so-called weight loss is just water, not fat. As long as you drink water, your weight will return to its original state.

The correct way: save some money.

Plastic wrap and burning grease are just psychological effects of sweating, so give up this practice quickly. Plastic wrap is used where it should be used ~

Myth 7: You can lose weight by staying up late.

Staying up late leads to increased fatigue, and people easily lose the ability to control their appetite and keep eating and drinking. Moreover, the lack of sleep caused by staying up late will lead to drowsiness during the day and reduce daily activities.

The correct way: get enough sleep on time.

If you want to lose weight and control it, you must work and rest regularly, go to bed on time, get up on time and eat on time. At about 1 1~ 12: 30 in the evening, the secretion of sleep-related hormones in human body gradually reaches its peak, and it is the easiest to feel sleepy, so don't rest more than 12 at the latest. In addition, it is more appropriate to take a nap for about half an hour.

Myth 8: The sooner you lose weight, the better.

Weight loss is fast, and dieting is generally used. Once the previous diet is restored, the reduced meat will come back and rebound even more. In addition, losing weight too fast may also lead to problems such as muscle loss, loose skin and accelerated aging.

The correct way: the speed of losing weight varies from person to person.

The ideal weight loss rate is 2-4 kilograms a month, which is also the goal recommended by many international experts. Everyone can determine the speed of losing weight according to their own situation.

Myth 9: Fruit can lose weight when eaten as a meal.

A single diet can easily lead to the lack of some nutrients in the body and cause health problems. If we eat a lot of fruit, its energy may unconsciously exceed our needs. We may gain weight, not lose weight.

The correct way: reject a single diet structure.

Eating a proper amount of fruit every day is beneficial to lose weight, and it is more appropriate to eat 200~350 grams of fruit every day. In addition, try to choose fruits with low energy density (strawberries) and eat less fruits with high energy (incense).

Myth 10: You must exercise every day to lose weight.

The fundamental principle of losing weight is that energy consumption is greater than energy intake. Exercise consumption is not as fast and effective as diet. So those who don't pay attention to their diet during exercise can't lose weight. Keep your mouth shut while exercising.

The correct way: suit yourself.

It is not recommended to exercise vigorously in the early stage of weight loss, which is not conducive to the breakthrough in the platform period. You should also exercise according to your own body. For example, don't run if you are heavy, it will hurt your knee. You can choose to lose weight by swimming instead of exercising. Controlling heat is the key.

Myth 1 1: Constant weight has no effect on weight loss.

The ultimate goal of losing weight is not weight, but body fat rate. Body weight consists of water, muscle, fat, etc. The constant weight does not mean that you are not thin, but your weight has changed, which is not necessarily thin in the true sense. What we want to lose is fat, not water and muscle in the body.

The correct way: it depends on the body fat rate.

Body fat rate and visceral fat grade are the key to measure a person's obesity, and they are also the key to measure whether there is a weight loss effect.

Myth 12: Exercise turns fat into muscle.

Don't think too much. Fat is completely different from protein. Fat comes from fat cells, and muscle is muscle cells. The two cannot be transformed into each other.