1, eat greasy breakfast
Representative foods: fried dough sticks, hemp balls, pancake fruit, etc. Many people have been used to the breakfast with fried dough sticks and soybean milk since childhood, but they don't know how the heat comes from. Whether it is fried dough sticks, fried dough sticks or hemp balls, these high-temperature fried foods all have the problem of high fat. As the most important meal in a day, breakfast should contain high-quality protein, dietary fiber, vitamins and minerals. However, almost all the nutrients in fried food are destroyed, which can not meet the needs of the body and will also produce carcinogens. In addition, breakfast is greasy and difficult to digest, which will affect the normal intake of lunch and dinner.
2. Preference for artificial food
Representative foods: margarine, margarine, ham sausage, etc. Why artificial food represented by margarine is harmful to health? There are several reasons: it contains a lot of trans fatty acids. Vegetable creamer, non-dairy creamer, shortening and vegetable cream all have the same chemical name, that is, trans fatty acids. Trans fatty acids are difficult to be metabolized and accumulate in the body, leading to obesity. The harm of trans fatty acids to human body is also reflected in the cardiovascular system. Excessive intake of trans fatty acids will increase the risk of cardiovascular disease. Overheating. Whether it is sweets such as chocolate pie or meat such as ham sausage, substances such as fat and starch are added to satisfy the taste. Eating artificial food for a long time will undoubtedly develop a "high calorie+low nutrition" diet pattern and gradually gain weight.
3. Insufficient drinking water
Representative performance: the daily drinking water is less than 1500- 1700 ml. Drinking water is very important, as we all know, but we don't understand how much water shortage affects the human body. Water is an important part of the body. When we eat, water participates in the digestion and absorption of food. Metabolized waste also needs to be carried out by water. Therefore, insufficient drinking water will adversely affect the organ function of various systems of the human body and hinder weight loss. How to judge whether you are short of water? You can know from the color of urine that if the urine is dark yellow, then your body is in a state of water shortage. The darker the color, the higher the degree of water shortage. Dry skin and lack of elasticity are also manifestations of water shortage. Healthy adults should pay attention to drinking more water or eating vegetables containing more water and dietary fiber.
Step 4 order barbecue and snack
Representative food: mutton kebabs, roast chicken wings, grilled tenderloin, etc. Will you get fat after eating midnight snack? In fact, proper choice can control calorie intake, and barbecue is definitely not a healthy choice for midnight snack. In addition to the ultra-high calorie of barbecue food, greasy food will also increase the gastrointestinal load and affect the quality of sleep. In addition, meat-based barbecue may produce a high carcinogen called benzopyrene, which seriously threatens health.
5. Eat fruit as the staple food
Representative performance: only eat apples for dinner. Fruit is rich in fructose, dietary fiber and vitamins, but if you only eat fruit for dinner, it will make the high-quality protein, healthy fat and other essential nutrients in your daily diet unable to meet your normal physiological needs. If you only eat fruit for a long time, it will have a bad influence on the endocrine system, digestive system and immune system of the human body. If you can't get high-quality protein, in the long run, muscles and water will be continuously lost, not to mention losing weight, that is, gaining weight quickly.
6. Love sweet food
Representative foods: cakes, donuts, milk tea, etc. A small piece of cream cake contains more fat and sugar than you think! Sweet food can provide a lot of simple sugar, some of which is used for energy consumption, and the other part is stored in skeletal muscle and liver respectively. However, after meeting the needs of the above two parts, the rest will be converted into fat. Not to mention that many sweets contain additional additives, and eating a lot of margarine (trans fatty acids) may be more difficult to consume calories.
7, a single diet choice
Representative performance: The nutritional intake of each meal is unbalanced, such as a lot of carbohydrates, which are almost absent in protein. In order to lose weight, many people eat a single food, such as a steamed bun for breakfast, which will lead to nutritional deficiency, because protein, dietary fiber, minerals and vitamins are not enough. There is another kind of people who eat healthy food, but their choice of food remains the same. Over time, they get bored and can't control their mouths. Don't treat healthy eating as a kind of "punishment". On the premise of ensuring adequate nutrition, you can change every dinner. 20 16 dietary guidelines for China residents suggest that you should eat at least 12 kinds of food every day and 25 kinds of food every week. A variety of dietary choices can keep you fresh and easier to stick to.
8. Abuse of diet pills
Representative performance: superstitious about the role of diet pills, still maintaining a bad diet and lifestyle. Many diet pills have no effect, and some diet pills will add laxatives to make dieters excrete constantly to achieve the purpose of slimming. In fact, the effect of any diet pills is not as good as the great changes brought by "diet+exercise". Instead of burning fat by drugs (which may also have strong side effects), it is better to start from the root causes, change the high-calorie diet and develop exercise habits, so that losing weight is the healthiest. There are far more than eight misunderstandings about losing weight. See if you follow the "nutrition+exercise" principle. If you can't lose weight, change it as soon as possible!