1, getting fatter and fatter.
Dieting to lose weight
Short-term dieting can make you slim down, but your metabolic function will also plummet. Everyone has a benchmark weight. If you have been trying to lose weight on a diet, your body will try to "persuade" you to regain your original weight, and you may feel hungrier. To lose weight, you need to control your food intake and ensure that your calorie intake does not exceed the standard. This doesn't mean that you have to be hungry to lose weight. If you want to control your weight, you should eat more high-fiber and low-calorie foods such as fruits and vegetables, and the staple food must be eaten. Coarse grains can be used instead of some polished rice and white flour. In this way, you can lose weight healthily, without dieting or starving.
2. Eat too fast and don't chew enough.
Most foods in modern society are soft and easy to chew, which also causes many people to chew food less and less. They always put a big mouthful of rice in their mouth, chew a few mouthfuls and swallow it. However, this habit is one of the reasons why women are prone to obesity. This is because the "satiety nerve center" of the human body does not function until 15~20 minutes after people are full, that is to say, people will feel full until 15~20 minutes after they are full. If you eat too fast, you will eat a lot of extra food in these ten minutes, leading to overeating, which will lead to obesity in the long run.
Step 3 exercise on an empty stomach
It's really early to have breakfast at this time, but you must eat something to replenish energy for exercise. When you are ready to leave, you can chew a small piece of food, such as half a banana or half a piece of toast coated with peanut butter. This will not only prevent your stomach growling from distracting you when you exercise, but also make you more energetic when you exercise harder and longer. When you go home, you can enjoy your usual breakfast.
4. Eat fast food often
Compared with many women, fast food is the enemy of losing weight. Fast food is high in salt, fat and calories, which makes people fat easily. It should not be overlooked that fast food often lacks vitamins, minerals, plant fibers and other nutrients, so regular consumption also has adverse effects on human health.
5. Don't stand if you can sit, and don't sit if you can lie.
Sedentary is the normal state of office workers, which is also a reason why office workers are prone to obesity. Often sedentary is not conducive to lymphatic circulation, thus lacking exercise and affecting the body's metabolism.
6. Eat while watching TV
Whether in front of the computer or TV screen, indulging in online or TV programs for a long time during meals will greatly increase unconscious eating. Studies have found that watching TV is a risk factor for obesity, especially for teenagers. Watching TV while eating will bring double harm: it will increase unconscious eating and occupy the activity time that consumes calories.
2, effective dieting to lose weight
Diet is the first priority, because since it is to lose weight, it means that there is excess fat. If you don't adjust the fat intake, even if you exercise, you will keep the current fat content unchanged at most. If you don't exercise, you will only get higher and higher.
The three most important points in the diet:
1. Correct time-breakfast, lunch, dinner 8, 12, 18. You can add some fruit in the morning and nuts in the afternoon.
2. Correct nutrition mix-half of staple food, half of protein and vegetables; Want to improve human metabolism, effectively lose weight, drink a cup of Yishutang lotus leaf tea before meals, which is rich in tea leptin will play a role in the body, and regular drinking will help to lose weight.
3. The correct amount-890% full is the best, and 70% full may be a bit harsh and can be better. It is good for reducing fat and health.
3. Weight loss taboos
1, diet-excessive calorie intake
Diet is still a very important factor affecting weight. Most people gain weight because they absorb more calories from food than their bodies need. Therefore, eating less and exercising more is still a good way to lose weight.
2, lack of sleep-fat is the most likely.
People who sleep less than 4 hours a day are 73% fatter than those who sleep normally. Studies have shown that people who lack sleep have higher levels of factors that promote appetite.
3, relatives and friends-fat and strong will also be "infected"
If a person's brother is fat, his possibility of obesity will increase by 57%. The factor is that if a person's brother or relative is fat, it will change a person's tolerance standard for reasonable weight and affect his diet structure and lifestyle.
4, air conditioning-air conditioning heating mechanism is blocked.
Air conditioning keeps us in a constant temperature environment, so we don't have to adjust the heat in our bodies. But if the temperature is very low, our body will actively consume fat to keep warm; If the climate is very hot, our appetite will decrease. People who use air conditioners are more likely to gain weight because their thermal regulation mechanism is blocked.
5, cold virus will increase fat.
Researchers have found that a virus that causes colds and sore throats can make people fat. This virus makes the fat cells in the body increase rapidly.
6. Genetic variation leads to high body weight
British scientists have now discovered a gene variant that regulates the amount of body fat. People with this genetic variation weigh 1.2 kg more than those without this genetic variation.
7, hormones-control hunger
Scientists point out that there is a kind of leptin in human body, also known as anti-obesity factor, which is the main hormone to reduce hunger, and it controls our love for food. People who lack leptin love to eat all kinds of food and eat a lot, so they eventually become super fat.