No matter what diet you choose, you need to stick to it for a long time. Changes in eating habits require your body to adapt. Eating a monotonous food or not eating any food for a long time will make it difficult for your body and mind to persist for a long time.
Reason 2: Dieting will ignore the emotional factors of overeating.
Many people choose to eat to vent when they are in a bad mood or stressed, which is also a reason why we get fat. You may also encounter this situation during dieting and losing weight. It's hard for us to resist these emotional eating. If we insist on dieting when we are depressed, it will make our mood more melancholy.
Reason 3: Dieters ignore that losing weight is a lifelong career and need to change their living habits.
From many successful cases of losing weight, it can be seen that many successful people lose weight through long-term persistence and changing their living habits. Many people treat themselves well when dieting has a little effect on losing weight, and then they are a little lax about losing weight, and gradually restore their previous eating habits, leading to weight loss failure.
Reason 4: Dieting day after day will make you feel bored and even collapse.
Dieting to lose weight is monotonous, and repeated diet recipes every day can easily lead to diet boredom. In this way, you will try to find a diet that won't make people tired. No such diet will make people tired. You should be able to think of it when you choose to go on a diet to lose weight. To this end, you will start looking for food for diversification of diet, which will lead to obesity instead of losing weight.
Reason 5: Dieting will make you feel hungry and deprived.
Dieting will make you feel hungry and have a greater appetite for things you shouldn't eat. If you deliberately suppress it, you will feel deprived, which will lead to an increase in your desire for food, start eating and drinking, and lose weight.
There are so many ways to lose weight that dieting is not suitable for everyone. Choosing the right, healthy and suitable weight loss method is the best.
Don't eat breakfast.
There is no doubt that skipping breakfast is a simple way to reduce calories, but it may lead to unplanned snacks and oversized lunches in the office, which will greatly increase the calories in the body. But a high-protein, high-fiber breakfast will relieve your hunger all day.
Skipping breakfast seems to reduce your calorie intake, but as a result, you become hungry all day. I can't help eating unplanned snacks at work and having a bigger lunch at noon. So your calories will increase greatly.
A high-protein and high-fiber breakfast will make you feel full for a long time. In fact, research shows that people who eat breakfast regularly every morning weigh more standard.
Cann't control snacks
Maybe you carefully control the calories of three meals a day, but cookies, cakes or ice cream, these snacks will ruin your carefully planned diet. If you really want to reduce calories, try to write down every bite of food in your notebook.
The number of calories you accidentally eat is actually objective and will unconsciously destroy your diet plan. If you really want to count calories, you can buy a notebook and record the food and calories you eat every day.
Refuse all snacks
Snacks that don't pass through the brain may make your waistline thicker, but snacks that pass through the brain may have the opposite effect. Those who eat snacks several times a day are more likely to control hunger and lose weight. Nuts are a good choice.
Stack low-fat food
Low-fat food plays an important role in losing weight, but if you pile low-fat cakes on a plate, you may consume more calories than expected. The best way to know how much fat, sugar and calories you eat is to look at the nutrition label.
The best way to know how much fat, sugar and calories you eat in low-fat food is to look at the food ingredient list.
Ignore too much heat.
We always ignore the calories in drinks. This is a big mistake. Some coffee and alcoholic drinks have more than 500 calories. Fruit juice and soda are also high in calories, and liquid calories won't make you feel full.
Drink too little water
Moisture is necessary for burning heat. If you are dehydrated, your metabolism will slow down and you will lose weight. Studies have found that people who drink 8 glasses of water or more every day will burn more calories. So try to drink a glass of water before each meal.
Don't exercise
If you don't exercise, you will put all the burden of losing weight on your diet. The key is to find your favorite exercise method. If you feel that riding is monotonous, you can choose swimming and try different sports until you find your favorite exercise style.
Put your favorite food in the refrigerator.
Are you determined never to eat those delicious ice cream and tempting desserts again? However, completely forcing yourself to give up these foods often makes them more attractive. Once you encounter setbacks or are in a bad mood, you will indulge yourself, eat and drink, make up for what you lost, and as a result, your weight will come back.
Suggestion: control your desires and don't ban them. Really want to eat ice cream? Give yourself a spoonful of chocolate? Give yourself a small piece. However, don't indulge your desires. If your pocket is full of chocolates and desserts, it's hard not to eat them. Put some foods you like in the refrigerator, and give them some to calm down when gluttons are crazy.
Always pay attention to your weight.
Taking the change of weight as the only criterion for losing weight successfully will bring great mental stress to yourself. You know, during the day, people's weight will change a little because of the different water content. If you don't weigh yourself, your mood will be happy or sad with the ups and downs of your weight.
Suggestion: it is enough to exclude the scale from sight and weigh it once a week. So, how soon can you lose weight? Experts believe that it is good to lose 0.2-0.5 kg per week. Although such a slow pace is frustrating, these weights are more likely to come from fat than water or muscle.
Significantly reduce calorie intake
Many dieters blame obesity on eating too much, but in fact, they may not eat enough. If the dieter consumes too few calories, it will be counterproductive, because the body's metabolic rate is reduced and it will not consume too many calories. The result is that you are starving to death, and you may only consume 700 calories a day. weighing scale's steady hand seems to be laughing at you.
Suggestion: you can increase your calorie intake a little bit every day, such as 100 calories, and slowly return to the calorie intake that can support normal metabolism and lose weight. This process takes about 3-6 months.
Excessive exercise
Maybe you want to say that the combination of exercise and diet can always lose weight? However, reducing calorie intake and increasing exercise are likely to exhaust your energy. As a result, you are exhausted and have to give up.
Suggestion: It is wise to gradually increase the amount of exercise instead of forcing yourself to consume a lot of calories at once. Burning calories is only one benefit of exercise, and other functions, such as activating metabolism, reducing stress and enhancing vitality, are more important.
Pay attention to the following motion blind spots:
Blind spot 1: Leg-stovepipe exercises and butt exercises are not thin.
There are always a lot of slimming exercises in newspapers and magazines, and even many slimming books available in bookstores have a lot of muscle exercises to slim down here and there. No matter where the thighs, calves, waist and stomach are, I do it seriously every day. Why is my leg not thin at all and my ass is still the same size? The problem is that you don't cooperate with aerobic exercise. In order to burn fat, you must do aerobic exercise. The main function of muscle strength exercise is to increase muscle mass, improve metabolic rate, shape posture and make you look more curvy. If you only do muscle strength exercise and don't do aerobic exercise, you will gain more muscles and keep the fat unchanged. You won't look slim, but stronger. In addition to these gymnastics, walk or run for 30 minutes every day.
Blind spot 2: Climb 1 1 floor to work every day, why not lose weight?
First of all, your persistence and perseverance will be rewarded, but why not lose weight? The problem lies in the length of exercise. There is nothing wrong with climbing stairs as aerobic exercise, but think about how long it takes to climb 1 1 building, 5 minutes or 10 minutes. Aerobic exercise needs to be effective, and it takes the body at least 20-30 minutes to start burning fat more effectively.
Blind spot 3: jogging and aerobic exercise every day, why not lose weight and gain weight?
1 What you have to do when you get up every day is to run three times on the playground of a nearby school, and then have an aerobic class in the gym near the company at noon. Every day, rain or shine, we pay great attention to our diet. The calories we eat are quite low, but we still gain weight. You can't lose weight with such a large amount of exercise? You do exercise a lot every day, but remind you to keep the same exercise prescription for a long time and don't change it. After a long time, your body will gradually get used to this kind of exercise. What you should do is to change the exercise, intensity and time. Changing jogging in the morning to swimming, or increasing exercise intensity, can also increase exercise time and run more laps.
Blind spot 4: Walk every day without losing weight.
You have made up your mind to start exercising, and you choose to walk as the first step of 1. But how can I not lose weight? First of all, I hope you don't wear slippers and take a walk in the park after dinner as your daily exercise. Or walking home in high heels after work is called walking. You must make your heart beat at least 130 times per minute, and exercise at least three times a week for at least 30 minutes each time. This kind of "walking" exercise is effective.
Blind spot 5: Sweat as much as possible.
The more you sweat, the faster you lose weight? In order to sweat more, you choose to wear trousers and long sleeves, or take out the secret weapon to lose weight. When you go to an aerobic class with three warm corsets, you really sweat like rain, but what you get rid of is not the fat on your body, but the water. It's time for a break, and the coach said that when everyone drinks saliva, the sweat that just came out will come back immediately. So it's not important to sweat more and sweat less. More importantly, if you exercise in an airtight three-warm corset, your body temperature may rise too high and cause shock, which is very dangerous.
Excessive trust in healthy food.
Just because food is low in sugar or sugar-free doesn't mean it doesn't contain calories. Low-fat products usually have high sugar content, so that low-fat foods are the same in calories as the same high-fat foods. Sugar-free food may not contain sucrose, but it may contain other sugars, such as sugar, honey, syrup and other high-calorie substances.
Suggestion: Pay attention to baked goods, such as biscuits, which usually claim to be low in calories, but often contain more calories than the label indicates.
Blindly oppress yourself without giving yourself any reward.
It is not easy to change the long-standing living habits, so you should give yourself a little encouragement from time to time, so that you can maintain high morale. When you reach a certain goal, such as losing 2 kilograms, you can celebrate by yourself, or go to the movies, or get a beauty treatment, or buy some jewelry, but don't eat a big meal to celebrate.
Suggestion: Experts believe that the goal of losing weight in one stage should not be more than 10% of weight loss, otherwise it will bring you great pressure. The goal of moderate weight loss is generally 5%- 10% of body weight, which is relatively easy to achieve. Moreover, even if you lose 5%- 10%, you can feel that your health has improved significantly. Actually, this is more important. Only by setting reasonable goals and constantly encouraging yourself can we finish the difficult and boring road of losing weight.