1. Why didn't you lose weight successfully?
1, no breakfast
If you want to limit calories, skipping breakfast or eating less breakfast is a common wrong way to lose weight. Skipping breakfast may make you hungrier, weaker, lower your basal metabolic rate, and eat more sugary food at noon. Breakfast with high fiber and protein is an important part of human body. Studies show that people who eat a good breakfast are more likely to keep in good shape.
2. Excessive dieting
Many people think that they will lose weight soon if they don't eat or drink, so the failure rate is also the highest. This is because the body can't endure severe hunger for a long time. When willpower is defeated by desire, people may be tempted to eat more. Coupled with incorrect dieting methods, it will lead to nutritional imbalance. Even if they do lose weight, they will look sick and haggard, unhealthy at all, and there is no way to stick to it.
3. Excessive calorie intake after exercise
Exercise can help burn calories and help you lose weight, but fatigue after exercise doesn't mean you burn a lot of calories. Although you may have done 30 minutes of high-intensity exercise, you probably only burned hundreds of calories. So don't eat too much food after exercise. Even if you feel tired or hungry, you should pay attention to the calories and intake of food.
4. You sleep less than 7 hours.
Studies have shown that lack of sleep can lead to hormonal imbalance, which leads to excessive stress and increased hunger. Because excessive stress and increased hunger will lead to your body's craving for high-calorie foods, it is very important to coordinate the balance between body functions and hormones in order to lose weight, so it is very important to ensure at least 7 hours of deep sleep every day.
5. Eat too fast
Usually, it takes your brain 20 minutes to know that your body is full, so if you eat food too fast, you may be full, but your brain doesn't know it, which will lead to excessive food intake. If you are used to eating once every few minutes, then the next attempt lasts until 10 minutes, and the next attempt lasts until 20 minutes, so you are used to chewing food slowly.
6. Drink too little water
This correction is very simple. Just take a water bottle with you and drink water regularly.
Water is a necessary tool to assist fat burning. If you let your body lack a little water, your metabolism will be greatly reduced, which means that fat will burn more slowly. Studies show that people who drink more than eight glasses of water a day consume more calories on average than those who drink less than eight glasses of water. It will help if you drink more water when eating and eating snacks.
You have to do this if you want to lose weight.
1, want to have a big breakfast:
Some people think that in the process of losing weight, we should try to go on a diet, so that we can lose weight faster and even skip breakfast. In fact, this is a very wrong way to lose weight. On the contrary, we should have a big breakfast. A hearty breakfast can refresh you all day. If you skip meals for half a day, you will only burn muscles instead of fat. Unstable eating habits will only produce calories that can be converted into fat, and will also make you feel groggy all day.
2, eat more fiber food:
Both soluble fiber and water-insoluble fiber help to lose weight. Water-insoluble fiber contains less heat. Foods rich in water-insoluble fiber include high-fiber grains, whole wheat bread, wheat bran, fruits and vegetables. Soluble fiber is beneficial to keep people full for a long time. Foods rich in soluble fiber include strawberries, apples, pears, cereals and beans.
3, slowly enjoy every bite of food:
Chewing slowly is not only a symbol of a lady, but also a little secret. Chew 20 times per bite, and you can better appreciate the fun of eating.
4, sugar-free chewing gum:
Contrary to popular belief, sugar-free chewing gum will not stimulate your appetite. Actually, chewing sugar-free gum can effectively prevent you from putting high-calorie food in your mouth. Therefore, dieters should remember to keep a pack of sugar-free chewing gum at hand.
Don't eat dinner while watching TV: although you feel relaxed, you will unconsciously eat more and more.
Eat spicy food: Experience and research of private customers have found that if the food is hot and spicy, you will eat less. Moreover, you will automatically eat slowly and drink plenty of water. When you lose weight, you can try adding some red peppers and spicy spices to your food.
5. Eat snacks in the afternoon:
It's no use yelling about dieting all day! Hunger will only make you more irritable. You can eat less and more meals, and eat two or three soda cookies or fruits at 3 pm, which will prevent you from rushing to the table like a wolf at night.
6. Juicy food:
Fruits and vegetables rich in water can make you feel full easily. Try watermelon, lettuce, tomato, cucumber, mushroom, grapefruit and cantaloupe.
7, a cup of warm water in the morning:
Drinking a cup of warm water in the morning can dredge the intestines, dilute blood viscosity and lower blood pressure. At the same time, remember that boiled water is the best drink. Drinking 8 cups a day can speed up metabolism. Most importantly, your skin will be elastic and shiny all day. Have a snack before going to the supermarket;
The easiest thing to ruin your weight loss plan is to go to the supermarket. If you don't want to do whatever you want, eat something before shopping. Especially between 15 and 19, when your blood sugar is the lowest, your desire will increase greatly in the face of attractive food.
Of course, on this basis, we should also pay attention to good exercise. At the same time, don't eat too greasy food and keep your body in a healthier state, which will make the effect of losing weight better.
Why is losing weight unsuccessful?
3. What should I pay attention to when exercising?
One: Pay attention to clothes to prevent colds.
Autumn is different from summer. The temperature in the morning has started to be a little low. You usually sweat more when you exercise. If you are not careful, you are in danger of catching a cold. Therefore, don't wear light clothes to go outdoors as soon as you get up, but give your body a time to adapt. Especially for the elderly, don't get up immediately after waking up in the morning, because the intervertebral disc of the elderly is slack, and suddenly changing from lying position to standing position may cause back sprain. Older people with high blood pressure and cardiovascular diseases should be more careful when getting up. They can stretch their bodies and joints on the bed and get out of bed after a short rest.
Don't "fight alone" in autumn exercise. Wear vest shorts without warming up. Wearing sweaty clothes, staying in the cold wind is also easy to catch a cold and should be avoided as much as possible.
Two: replenish water in time to prevent autumn dryness.
From hot and humid summer to autumn, the climate suddenly dries up and the temperature drops a lot. It is easy to accumulate some heat in the human body, and the humidity in the air decreases in autumn, which is easy to cause symptoms such as dry throat, shortness of breath, chapped lips, nosebleeds and dry stool. In addition, the water lost during exercise will aggravate the body's response to water shortage. Therefore, after exercise, you must drink more boiled water, eat more soft foods such as pears, apples, milk, sesame seeds and fresh vegetables, or drink more foods such as rock candy pear water and winter melon soup in order to maintain the normal secretion of upper respiratory mucosa and prevent sore throat.
If you exercise a lot and sweat too much, you can add a small amount of salt to boiling water to maintain the acid-base balance in your body. If possible, you can drink some sports drinks containing electrolytes to prevent muscle spasms.
Three: Be prepared to prevent nervousness.
For any kind of exercise, warm-up activities are necessary, because people's muscles and ligaments will reflexively cause vasoconstriction and viscosity increase, the range of joint activities will be reduced, and the extensibility of ligaments will be reduced. Without warm-up activities, the nervous system's ability to command muscles will also decline. If you don't do enough warm-up activities before exercise, it will cause joint ligament strain and muscle strain, which will seriously affect daily life. Exercise has become a kind of injury.
Step by step, don't be too aggressive.
Some people think that physical exercise is the only way to practice well, and they have strong resistance. Actually, it is not. Exercise is as moderate as eating and sleeping. According to the theory of traditional Chinese medicine, autumn is a stage in which human essence is restrained and nourished, so exercise should also conform to this principle, and the amount of exercise should be gradual from small to large. I feel a little hot and sweaty during exercise, and I feel relaxed and comfortable after exercise. This is the standard of good effect. On the contrary, if you are very tired after exercise and still feel unwell after rest, headache, dizziness, chest tightness, palpitation and reduced food intake, then your exercise may be too great, so you must reduce your exercise next time.
Five: sports protection to prevent injury
Because in the environment where the temperature begins to drop in autumn, human muscles and ligaments are prone to reflexively cause vasoconstriction, reduce the physiological activities of joints, and easily cause sports injuries of muscles, tendons, ligaments and joints. So every time you exercise, you should also pay attention to the exercise method. Besides being fully prepared, you should also pay attention to the range and intensity of exercise, and don't force yourself to do some difficult movements.
The exercise of middle-aged and elderly people should "leave room". The incidence of myocardial infarction will increase significantly in autumn and winter. At the turn of autumn and winter, the blood pressure of hypertensive patients is often 20 mm Hg higher than that in summer, which is easy to cause coronary circulation disorder. Therefore, it is best to drink a cup of boiled water in the morning before exercise to dilute the blood. Choose a soothing exercise mode to avoid accidents during exercise.
Six: Exercise in the morning can't be on an empty stomach.
Some people are used to getting up in the morning to exercise first, and then having breakfast after exercise, which is not good for their health. Because the body consumes a lot of energy during exercise, after a night of digestion and metabolism, the food eaten the night before has been digested, and there is basically no energy in the body to consume. If you are still exercising when your stomach is empty and hungry, it is easy to have hypoglycemia. It is more serious for the elderly. Therefore, you should drink some sugar water or eat some fruit before exercise after getting up, so that your body can get some starting energy, which will be more conducive to your health.
Seven: it is not advisable to exercise when you are full of food and drink.
The living habits of modern people are rarely "work at sunrise and rest at sunset". They sleep late at night and have a lot of work in the morning. Many people don't have time to exercise in the morning, so some people set the exercise time after dinner. It is good to keep exercising, but it is unhealthy to exercise immediately after meals, even if it is a walk. This is because the blood circulation in the digestive system is greatly increased after meals, while the blood circulation in other parts of the body will be relatively reduced. If you start exercising immediately, the process of digestion will be blocked and the gastrointestinal tract will easily get sick. So it is better to exercise for 30 minutes after meals.
Eight: Morning running exercise is not suitable for roadside.
Jogging on Lin Yin Avenue in autumn and breathing fresh air are good for human health. But now in the city, there are more and more busy roads, and many people jog along the road to exercise in order to save trouble. In fact, this is very unhealthy. Due to the dry climate in autumn, dust is easy to fly and pollute the air. Running on the roadside will increase lung capacity, inhale more dust and harmful gases emitted by cars. Invisibly increased the harm to the body. Therefore, it is best to choose quiet and clean places such as parks for morning running and exercise, rather than jogging along the road.
Nine: Keep sleeping while exercising.
Fitness exercise must be in the best mental state and physical state, with full emotions into fitness exercise, in order to achieve the effect of physical exercise and spiritual humor and pleasure. As the saying goes, "spring is sleepy and autumn is lacking", the climate in autumn is pleasant and the sunshine time is shortened. Take advantage of this good opportunity to ensure adequate sleep as much as possible, which can not only restore physical strength, ensure health, but also improve the body's immunity. Therefore, in autumn, we should follow the running law of human biological clock and develop good sleep habits. At this time, coupled with orderly and scientific exercise, the body can get better and better.
Ten: Adjust diet to enhance physical strength.
In autumn, when the weather turns cold, people's appetite will be great and their calorie intake will increase greatly. Coupled with the pleasant climate, people get enough sleep. In order to welcome the arrival of winter, the body will actively store fat to keep out the cold. Therefore, the body absorbs more heat than it releases. Therefore, in autumn, we should not only eat more nutritious things to enhance our physical strength, but also be careful about gaining weight, especially those who are obese themselves. Pay attention to eat more low-calorie diet foods, such as adzuki beans, radishes, bamboo shoots, coix seed, kelp, mushrooms and so on. And don't eat greasy food containing heavy oil, so as not to increase the burden on the stomach, and it will also increase the body temperature and blood sugar, which will make people feel depressed and tired.
Autumn exercise is neither too hot nor too cold, which is very beneficial to exercise, but the weather changes greatly in autumn, so don't neglect to keep warm when exercising.