1. Crazy exercise to reduce fat.

Fat friends always feel fat if they don't exercise for a day. But the truth is:

First, you can't just lose weight by exercise. Exercise doesn't burn as many calories as you think. Daily behaviors such as standing, walking and learning, and using the brain are consuming calories.

The second is to practice three points and eat seven points. Excessive exercise will affect cortisol and further affect appetite stability. After exercise, I feel I can't treat myself badly. If I'm not careful, my calorie intake will exceed the standard.

2-3 times a week is already very powerful, but excessive exercise is not effective.

2. You can lose weight without eating after noon or dinner.

In the process of reducing fat, some people always say "no food after noon" and advocate eating nothing but water after two o'clock in the afternoon.

On the premise that the calorie intake of three meals is fixed, this method is essentially no different from dieting. Long-term low intake will lead to low metabolism, fat is difficult to decompose, but it will hurt the stomach.

If you want to lose fat, the key is to have regular meals, and dinner is of course essential. Dinner is recommended to be eaten 3 hours before going to bed, and the calories are controlled at 30% of the whole day's calories.

The staple food is mainly coarse grains, with low-calorie fruits and vegetables, followed by meat with high protein and low fat, such as fish and shrimp.

3. Superstition about eating less and eating more.

When it comes to eating less and eating more, everyone will definitely think that it is to reduce fat.

It is indeed possible to eat less and eat more. Keeping the body not too hungry for a long time can also accelerate metabolism, but eating less and more meals is easy to increase calorie intake.

In the case of eating the same food content, the heat consumed by the body to digest food (food thermal effect) has nothing to do with the number of meals.

Although eating less and eating more meals will help stabilize blood sugar, it will still lead to obesity because of the inability to control the total calories (the number of blood meals increases, but the calorie intake per meal exceeds the standard).

4. Think that healthy food = eating is not fat.

The principle of reducing fat is to increase calorie consumption on the premise of controlling calorie intake.

Healthy food, generally with high nutritional density but low calorie, will lead to excessive calorie intake if eaten in large quantities.

The daily calorie intake of adult men should be controlled at 2250 calories, and that of women should be controlled at 1800 calories. When you lose fat, you can appropriately reduce 300-500 calories on this basis.

It is recommended to eat more high-protein and high-fiber foods, more than 12 per day and more than 25 per week. Change fast carbon to slow carbon, such as rice to brown rice and noodles to brown rice.