1, common mistakes in losing weight
The misunderstanding of diet to lose weight 1. Eating only one diet food can reduce weight.
Fact: Eating only one so-called diet food every day, such as apples or vegetables, is considered to reduce energy intake and consume a lot of fat. In fact, due to too little energy and nutrition intake, metabolism is reduced, "less energy intake will inevitably lead to low expenditure", which will also lead to nutritional imbalance in the body and damage health.
The correct way: controlling diet lies in properly controlling "quantity" rather than "species", and the diet should be balanced.
Misunderstanding of diet and weight loss II. Drink more green tea.
Green tea can really lose weight. Aromatic compounds in green tea can dissolve fat, remove turbidity and greasy, and prevent fat from accumulating in the body; Vitamins B 1, C and caffeine can promote the secretion of gastric juice and help digestion and fat elimination. Studies have shown that drinking green tea for 90 days will significantly reduce the waist circumference, at least 6cm. But you can't drink too much green tea. Drinking too much will lead to anemia.
Misunderstanding of diet and weight loss 3. Eat apples and yogurt three times a day.
True colors: don't think that fruit is synonymous with low calories. Fruits are also divided into slimming fruits and fattening fruits. Your favorite high-grade fruits, such as mango, litchi, durian and banana, are all high-calorie fruits. Take durian as an example, 500 grams has 500 kilocalories. And those home-cooked fruits are good helpers to lose weight. They are: watermelon, tomato, grapefruit and apple.
Misunderstanding of diet and weight loss Fourth, low-fat products are not fat!
Are you particularly sensitive to the word "low" if you want to be thin? Seeing "low fat", "low calorie" and "low sugar" is an eye-opener, because most of these are essential dietary conditions for slimming. Indeed, these conditions can help you achieve the goal of keeping fit, but be careful not to be deceived by the word "low"
If you eat boldly because of low fat, but you still think you won't get fat, it's all wet! Because there are other ingredients besides fat in a food, such as sugar, protein, carbohydrates and so on. If you don't consider these calories, the weight loss effect will be much worse!
The correct way: to lose weight, you need low calories instead of low fat.
For people who want to lose weight, the diet will eventually be based on "low calorie". Controlling the calories needed for a day, keeping the balance between intake and consumption, plus exercise, even consuming excess intake, is enough to ensure the perfection of the body.
Misunderstanding of diet to lose weight 5. Eating cold salad can lose weight.
Eating more cold salad can really reduce calorie intake, but it is not feasible to lose weight by eating cold salad alone. Because some cold dishes may also contain a lot of oil, or ham, fried chicken pieces, fat salad dressing.
In addition, only cold salad with green leafy vegetables can't lose weight, which not only makes it difficult to eat enough, but also makes you hungry soon, so you can fill your stomach with other high-calorie foods. A healthy cold salad should contain all kinds of vegetables, nutritious beans and almonds. Better put some vinegar and less oil.
Misunderstanding of diet to lose weight 6. You can lose weight without dinner.
Many MM don't like breakfast and lunch, and then eat a lot for dinner. An interval of four to five hours between meals can easily lead to overeating. Of course, you will eat more every six hours. When you endure hunger for a long time, you will eat more and become indifferent to the calories of food, as if you can eat enough.
The correct way: three meals a day, don't let the time between meals be too long. Don't try to lose weight without eating a meal or two, it's useless, and it will even make you more obese. Imagine that if you don't eat one meal, you will naturally eat more because of hunger.
Misunderstanding of diet and weight loss Seven, eating snacks will definitely gain weight? no
Many people think that snacks should not be eaten during weight loss. However, if the calorie intake is too low, it will cause insufficient vitamins and minerals, so eat snacks once or twice a day to supplement nutrition. Snacks can be eaten between breakfast, lunch and dinner, and twice in the afternoon is also good. Be careful not to have an empty stomach for more than 4 hours. If the interval between breakfast and lunch is too short, you can skip snacks. Snacks should use tea or water instead of drinks. Low-fat milk, boiled eggs, tomatoes, cucumbers, cheese, soy milk, an apple, half a cucumber, half a kiwi fruit and half a banana are all good snacks.
Misunderstanding of diet to lose weight 8. Drinking strong tea can increase the weight loss effect.
Hearsay: drinking strong tea and coffee can lose weight.
The correct way: drinking strong tea before meals will aggravate the symptoms of gastric ulcer and duodenal ulcer for people with bad stomach. Drinking strong tea after meals, tea alkaloids stimulate the central nervous system, improve the metabolic rate of the human body, promote the secretion of gastric juice and the digestion of food, but accelerate the speed of hunger, and soon want to eat again, which can also reduce fat!
2. How to lose weight healthily
The worry of "one precept"
Explanation: For example, fat children often have low self-confidence and great psychological pressure. Overweight women are prone to depression, while obese men tend to be aggressive. So the first commandment is to let go of heavy troubles.
Many obese people feel unsatisfied and insecure in love, so they make up for this lack by overeating. Psychology affects the body's fatness! If you don't get rid of emotional rubbish from your heart, get rid of some fundamental behavior patterns and keep suppressing yourself, even if you lose weight successfully, there may be two results after a period of time: an opposite strength rebound and weight rebound; Second, long-term depression, even if people lose weight, will become haggard and even lead to depression.
What you can do now is:
Accept yourself completely in your heart again and tell yourself: "I love you, no matter what you become when you grow up, I will always love you." When you unconditionally accept your appearance, your genes and its problems, physical comfort will also make your mind calm. When you have this mentality, you will lose weight happily, because at this time you will not be too demanding of your body.
Blindness of "two rules"
Description: Diet pills, fruit meals, diet recipes, eating after noon, acupuncture and cupping, whatever methods on the Internet work, you should try them. Is it a typical "fat doctor"?
In the face of various weight-loss articles appearing frequently on the Internet, doctors think that the "three-day apple weight-loss method" does not take into account the factors of nutritional balance, so most of the loss is only water; "Ginger black tea diet" uses the pungent taste of ginger to warm the body, improve metabolism and achieve the effect of losing weight. However, if consumers suffer from gastrointestinal diseases, it may be aggravated by the stimulation of ginger.
What you can do now is:
According to experience, when it is easy to get fat, find the "fat reason" and naturally adjust yourself; Or ask an expert to answer your questions.
"Three Commandments" Gluttony
Explanation: Food balance is the basis of all our balance. After solving the basic "hunger", if you still eat blindly to satisfy your appetite, satisfy your appetite, or vent your depression and other emotional problems, it will lead to overeating, overnutrition, overweight and so on.
You may sometimes face "pseudo-hunger". Some people say that they have no "resistance" to desserts and cakes, and they will give themselves a dessert after every meal. Some people also said, "As long as I open a food book, I will feel hungry, even if I have just had enough." Others "eat" to relieve anxiety, cope with stress and suppress anger.
What you can do now is:
Go back to physical hunger and get hungry. When eating, don't gobble, chew slowly; No extra meals, no buffet.
Still under the temptation.
Explanation: Static is the antonym of movement. Sleepiness, sedentary after meals and laziness are all manifestations of a static lifestyle.
Because of different genes, some people naturally metabolize faster than others, while others' bodies store fat more efficiently, which means that people with "obesity genes" spend more time metabolizing calories than those with fast metabolism. When food enters the body, it will become free fatty acids. In order to metabolize this part of calories, obese people should consciously increase exercise, such as taking a walk after meals and exercising properly.
Exercise to lose weight is a way to lose weight that many people admire, because exercise can promote metabolism and consume excess fat in the body. However, obese people had better choose cycling, jogging and swimming instead of strenuous exercise with impact, such as a fat remover.
No matter what kind of physique, if you want to lose weight, proper exercise is a must! Nowadays, many weight-loss institutions have introduced the method of "being exercised" to lose weight, aiming at people who want to be thin but are too lazy to exercise, but in fact, "don't stand still" is often within our power, such as not sitting immediately after meals and standing for fifteen minutes; Ten minutes' drive, no need to drive! "
What you can do now is:
1, take a walk after meals and sleep no more than 10 hours every day.
2. Choose the exercise mode that suits you. Don't be too intense. The key is persistence. It is best to eat something 2 hours before fitness, but it is not recommended to eat a lot.
3. Pay attention to the "visceral" movement and do abdominal breathing 15 minutes every day.
"five precepts" cold
Explanation: "Cold" here is not only relative to "heat", but also refers to "heart cold" and "body cold". A person who loses confidence in himself and his future is called "chilling" (see "a warning"). "Body cold" makes fat deeply "fall in love" with cold parts, because it is necessary to "protect" them-the human body is sometimes so delicate.
Have you noticed that women in the Middle East are "wrapped" from head to toe, but the only exposed belly is very fat; Most women in Japan like to wear short skirts without socks all year round, and their legs always look strong. That's because fat naturally has the function of "keeping out the cold and keeping warm". When it sees which side is "cold", it will take the initiative to "surround" it, as if to cover the cold place with an upper quilt.
"Because the human body keeps 37.5 C, if it is cold, the human body will automatically turn on the system and increase fat to keep warm." If you always eat some cold and indigestible food, your chances of getting fat will increase and your stomach will keep cooling down. Because the stomach and intestines are accelerating and can't heat the body, you can only increase fat if you want to ensure normal body temperature. This is why you are covered with a "fat quilt" when it is cold. Therefore, obese people should eat more hot foods, such as whole grains, avoid cold and acidic foods (such as carbonated drinks), and eat more digestible foods. Like milk, soybean milk and so on. Their macromolecule protein is very different from human protein, which is not easy to digest and absorb. Tofu is not easy to digest at night. Fruit has high sugar content and high acidity, so "fruit meal" is not conducive to weight loss, and it is not recommended to take fruit as the finale after a meal, but you can occasionally eat fruit to supplement the essential vitamins of the human body.
What you can do now is:
1, wearing high heels all day will lead to blockage of arteries and veins. Usually, you can soak your feet with hot water every day to promote blood circulation in your legs.
2. Cold can be discharged by the method of "driving cold with heat", such as fumigation and moxibustion.
Noun explanation: This ring is mainly aimed at puffy people. Irregular diet, improper work and rest, staying up all year round, etc. These bad living habits can easily lead to edema.
By analyzing the proportion of customers in the weight loss market, it is found that the proportion of obese people caused by endocrine disorders is rising rapidly. And bad habits and lifestyles such as staying up late, eating irregularly, insomnia, and a long-term vicious circle are the "incentives" for endocrine disorders.
The six precepts are irregular.
Explanation: For MM with bad living habits, even if you lose weight by external means such as instruments and massage techniques, you should gradually establish a good lifestyle and slowly adjust from diet, sleep and exercise habits, otherwise it will easily rebound.
Weight loss is divided into three stages, one is the treatment stage, the other is the consolidation stage, and the third is the later stage of self-adjustment. People like the treatment stage best, because at that stage, the reduction of meat is the most obvious, and losing a few kilograms a week quickly always makes them feel happy, which ignores the very important second stage-consolidation period. "The consolidation period is generally 1-3 months, which is very important. First, if free fat does not solidify, it will stop losing weight, and getting fat is certain; Second, losing meat is only a superficial phenomenon. If the endocrine and metabolic system is irregular, then this fertilizer is still equal to white reduction. " The last stage depends on our self-supervision. As long as we don't suddenly overeat, we generally won't rebound.
What you can do now is:
1, give yourself a rough schedule and stick to it.
2. refuse to stay up late and improve sleep. If you have to stay up late, you'd better have a rest at other times, and taking a nap at noon 10 minutes is also very useful.
Playing badminton and going outdoors more are also good ways to get rid of staying up late and getting fat.
"Seven Commandments" Give up halfway
Explanation: You didn't gain weight in a day, so don't expect any panacea to make you lose the devil's figure in a day. If you want to lose weight in a month or two in some way, and then you can "eat the old money" from now on, then you will be disappointed; On the contrary, if you decide to make it a way of life, it will definitely surprise you.
It is often heard that someone lost 20 pounds in a weight-loss institution within a few months, then lost control of his diet and life, gained 30 pounds in a short time, and then decided to "swear to death" to lose 40 pounds. In fact, if you don't "correct" your life, losing weight can only be repeated and endless.
Moreover, the impact of repeated weight loss on health is not optimistic. Studies have shown that repeated weight loss will reduce the long-term immunity of the human body. Although the specific reasons have not yet been identified, researchers have found that repeated weight loss will reduce cell vitality and reduce the ability to resist colds, infections and early cancer cells.
Make up your mind to completely "quit" obesity physically, and make it your habit and lifestyle to quit obesity, so that you can have a graceful figure in health. The ultimate success in abstaining from fat is definitely the victory of the firm!
What you can do now is:
Prepare a bracelet and a notebook. Put on the bracelet and start a new life with the "seven precepts". You can record the details of your life in your notebook to remind yourself. As long as you don't keep the precepts, change the bracelet to the other hand. And so on, until this bracelet can be worn on the same hand for 2 1 day, congratulations, you basically "quit fat"!
"Bajie" poison
Description: Most obese people (especially those with abdominal protrusion) have constipation, and some people think it is poor detoxification. From the perspective of traditional Chinese medicine, any disease is caused by poor meridians and imbalance of yin and yang. Because the meridians are impassable, toxins and garbage in the body cannot be discharged smoothly and accumulate in the body, forming obesity.
A meridian expert uses the road traffic network to compare the meridians of the human body, which is very vivid. Where the traffic jam is not alleviated, the whole traffic system will be paralyzed. Many people think that being fat means eating too much, but actually eating too little. Obstacles in the circulation of tissue fluid in the meridians lead to the accumulation of garbage and toxins in the body, and obesity is formed over time.
Therefore, "unblocking" blocked meridians is the way to lose weight. In recent years, acupuncture, moxibustion, massage to lose weight, stretching tendons to lose weight, or brushing and dredging meridians with tools are all evolutionary forms to stimulate meridians to lose weight. Massage can dredge the qi and blood in the meridians, coordinate the viscera, and let the human body better adjust its "income and expenditure" by itself.
What you can do now is:
1, drink plenty of water, and accelerate the excretion of toxins in the body by sweating and defecation.
2. Dredge meridians and detoxify by some simple and small methods. For example, taking a bath, as long as it is hot water and sweating, can play a role in detoxification and promoting metabolism. If you want to enhance the effect, you can add sweat bath salts and regulate aromatic essential oils. Knock on the pulse (at the waist, like a belt winding horizontally). The method is to lie flat on the bed, and then gently pat the left and right waist where you feel sore and fat, 100 times or more. Of course, it is necessary to master the method and intensity of pulse-taking, especially for the elderly and infirm, and act accordingly; Push the abdomen, that is, push the abdomen, with fingers, palms and fists, from the heart to the lower abdomen, once every morning when you get up, once before going to bed at night, even when you are bored.