Do you know the reason why you failed in dieting and losing weight? May have made the following mistakes ...

1, the diet to lose weight is so different from peacetime.

If you replace three meals a day with formula liquid food, the nutrition may be enough, but the appetite is basically not satisfied and it is difficult to persist for a long time. Once you resume your daily diet, you will definitely rebound.

The size of diet food is too small.

Sometimes when you eat two bites of a solid diet meal, your stomach can't get the signal of fullness, so you feel hungry all day, and finally you can't help but eat a big meal and lose weight.

This food contains too little fat.

Normal fat intake should account for 20%-30% of total calories. If you suddenly reduce the fat content during weight loss, the taste of food will be different and you will be more hungry.

4. There is too little water. Some people not only go on a diet, but also save water for quick results.

After a long time, the body will cause electrolyte disorder due to dehydration, which is harmful to health. Moreover, the weight lost due to water loss is easy to pick up, which is equal to not losing weight.

In order to achieve the effect of losing weight for a long time, and as a choice for ordinary people to pay attention to health, nutritionists suggest strictly controlling "quality" in the process of food selection and cooking, that is, choosing more raw materials with low fat content. For "quantity", that is, volume, there is no need to be too limited.

Specific practices are as follows:

1. People who consume 2000 calories a day can lose up to 500- 1000 calories during weight loss. The result is a week's weight loss of 0.5- 1 kg.

2. Replace high-fat meat (pigs and cows) with low-fat meat (chicken and fish), or replace some meat products with bean products. Stewing and steaming are often used in cooking, and frying and frying are less.

3, eat more fiber-rich foods, vegetables, fruits, because there is volume to feel full.

4. Drink plenty of water. Eat more fruits with enough water, such as watermelon, pear and orange.

5. Keep moderate exercise. Walking for 30 minutes can consume at least 300 calories, improve the body's metabolic rate and remove the garbage in the body. Exercise is especially important for maintaining weight loss.