1. Why does losing weight fail?
1, calories are not the only criterion.
On the surface, nothing is simpler than losing weight. As long as you consume less calories than you consume, you will definitely lose weight, right? Therefore, many people who aim at losing weight make daily recipes according to the calorific value of food, but unfortunately they are still unsuccessful. Why? The answer given by five nutrition and medical experts from Harvard University is that calories are not the only criterion. It seems that in the real world, losing weight is a systematic project, and counting calories alone is not enough. Many popular suggestions for many years, such as not overeating, counting calories and eating less greasy food, are not the best way to lose weight. Experts believe that some foods will reduce people's basal metabolic rate. People who often eat simple carbohydrates consume less energy when they are quiet, which is obviously not conducive to losing weight. In other words, under the same calorie, eating coarse grains is less likely to gain weight than eating flour and rice.
2. The contribution rate of some foods to weight gain is negative, indicating that they are good foods that are beneficial to weight loss. For example, the contribution rate of vegetables is -0.22 kg, coarse grains are -0.37 kg, fruits are -0.49 kg, nuts are -0.57 kg and yogurt is -0.82 kg. The vegetables, fruits and coarse grains in this list are not surprising, but it is really surprising that yogurt has such a great weight loss effect. In fact, researchers believe that dairy products, whether pure milk or low-fat milk, have nothing to do with weight gain, which is contrary to traditional belief. In addition, the reason why yogurt can lose weight may be because the bacteria contained in yogurt can secrete intestinal hormones, which makes people feel full and thus reduces their appetite.
3. Another noteworthy food is nuts. Although nuts are rich in fat, they are mainly plant fat, which is very different from animal fat. Among them, peanut butter is proved to be a good diet food, because people are not easy to feel hungry after eating peanut butter. In addition, other living habits will also have a greater impact on weight. Some don't need to be explained, for example, people who exercise regularly have the same weight. Some need to be explained. For example, the more people watch TV, the more likely they are to get fat. This is not only because watching TV will reduce the amount of exercise, but also because people who watch TV often are more likely to be influenced by TV food advertisements, leading to eating more. The influence of alcohol and tobacco consumption on weight is more complicated. Among them, wine is considered to have no effect on weight, but excessive drinking of other wines may increase weight. People who smoke tend to be lighter, but this is probably because smoking can cause other diseases and lead to weight loss. Quitting smoking really makes people fat. Volunteers gained an average weight of 5. 17 pounds in the first four years after quitting smoking. But if you persist, it won't matter much in the future.
4. Sports drinks are murderers
Do you have the habit of drinking a bottle of sports drink after exercise? If there is, change it quickly. Experts point out that sports drinks are high in calories, and drinking more will make your hard-earned weight loss plan useless, and the more you exercise, the fatter you get! Let's find out this slimming misunderstanding. ? Aren't sports drinks designed for drinking after exercise? Yes, sports drinks do have the function of regulating body electrolytes, but they are made for athletes who have long-term high-intensity sports training. For ordinary people who don't exercise regularly, exercise for a short time or exercise intensity is not enough, in fact, they just need to drink boiled water to replenish water, but drinking sports drinks for a long time is easy to burden their bodies. Experts say that if you don't sweat a lot or exercise for more than an hour and a half, a balanced diet is generally enough to provide the electrolyte your body needs, otherwise too much electrolyte will easily increase the burden on your kidneys.
2. The top five foods that are most likely to gain weight
First place: chocolate biscuits
Take 6 tablets a day, with 302 calories, and gain weight 14 kg a year.
Do you feel hungry when you drink tea? Have a chocolate biscuit. Although the diet books all say that celery and carrot sticks should be used instead of snacks, these fruits and vegetables are healthy but tasteless, so take some favorite chocolate biscuits to satisfy your hunger. But do you know what's in chocolate biscuits? The answer is: lots of sugar and lots of fat. If you satisfy your craving with chocolate biscuits every afternoon, you will gain 7 kilograms in just half a year. If this continues for a year, 14 kg of meat will move with you. Behind the delicious food is a trap of high calorie waiting for you. Foods with high oil and sugar will make people aging rapidly.
Suggestion: To obtain antioxidant effect, it is better to drink more low-calorie green tea than to obtain polyphenols from chocolate.
Second place: chocolate bar
Take one every day, the calorie is about 280cal, and the weight gain is 13 kg a year.
If you don't have time for dinner, a solid chocolate bar is your snack? If you really fill your hunger with chocolate bars, don't make up for another dinner afterwards. Because a chocolate bar has half the calories of a dinner. If you can't live without the delicious chocolate, caramel and peanuts, then I suggest you keep an eye on the numbers in weighing scale. Eating such high-calorie snacks every day is neither fat nor difficult. In addition, the high sugar content in chocolate bars is an accomplice to oxidation, which will also accelerate your aging.
Suggestion: If you can't give up the habit of eating a piece of chocolate every day, you'd better find time to jog for half an hour every day to balance the calories of that small piece of chocolate.
Third place: canned juice
Drinking a can of 500 ml a day with 255 calories will gain weight 12 kg a year.
I know that vegetables and fruits are rich in vitamins and minerals, but I'm too lazy to eat fruits. Since we didn't eat fruit, let's use juice instead. However, replacing fruit with fruit juice can't get enough minerals and vitamins, because many minerals and vitamins have been lost in the process of making fruit juice. The only remaining vitamin C will also be reduced by light. If you look carefully at the label on the canned fruit juice, you can find that most of the fruit juice is concentrated and reduced, with a lot of sugar added. So, if you think drinking fruit juice is more nutritious, come to a can every day. The high sugar in fruit juice will make you gain weight 12kg after one year.
Suggestion: In order to keep healthy, eating more fresh fruits and vegetables is definitely the only way to keep slim.
Fourth place: ordinary coke
Drink a can of 375ml every day, the calorie is 168cal, and gain 8 kg a year.
Coke is the most common drink for everyone. Of course, when you eat hamburger fries, you should have coke with it. And when we get together to share delicious pizza, we also use coke to match the taste of pizza. However, even without food, many people have developed the habit of drinking a cup of coke every day. This is because caffeine and special formula in cola are addictive. Although there are already low-calorie cokes on the market, there are still many people who can't adapt to the special taste of sugar substitutes. If you can't live without coke for a day, you'd better do more exercise to consume excess calories. Because one can a day can make you gain 8 kilograms a year later. Even more frightening is that the cola you drink will not only make you feel full, but also make you eat more food because of its strong taste. Not only cola, but also other soft drinks, root beer and so on.
Suggestion: If you really can't give up coke, you'd better choose low-calorie coke instead of sugar.
Fifth place: beer
Drink a can of 375ml every day, the calorie is 147cal, and gain 7 kg a year.
When friends have dinner or sing together, beer is an inevitable entertainment role. However, if you only drink one can of beer every day, you will gain 7 kilograms after one year. This is why beer is called liquid bread, and people who drink beer often have a heavy beer belly. Beer contains almost no nutrients except calories, so it doesn't help your health except to make you fat. If you want to taste the wheat flavor of beer, you'd better just taste it. Don't get into the habit of drinking beer every day, and don't drink beer before going to bed, because beer has diuretic effect. Drinking beer before going to bed will lead to a lot of water in the body and frequent urination at night.
3, a week to lose weight recipes
Monday
Breakfast: whole wheat toast 1 slice+boiled egg 1 cup+tea or black coffee 1 cup.
Lunch: half a bowl of brown rice+stir-fry (bean sprouts+olive oil 1 teaspoon)+braised beef brisket (50g of beef brisket+60g of radish+30g of carrot)+loofah soup +65438 pears +0.
Dinner: half a bowl of brown rice+fried green beans (70g green beans+1 teaspoon olive oil)+half a steamed fish (with a little ginger)+white radish soup (50g white radish)+1 tomato.
Tuesday
Breakfast: sandwich 1 (two slices of toast with ham and half a tomato)
Lunch: 1 bowl of Wonton Noodles (4 bowls of Wonton Noodles+half bowl of noodles+1 a handful of Chinese cabbage)+cold kelp+1 apple.
Dinner: half bowl of germ rice+cold celery+miso soup (2 pieces of tofu)+carambola 1.
Wednesday
Breakfast: 2 slices of whole wheat toast+boiled eggs 1+ green tea 1 cup+tomato 1.
Lunch: half a bowl of germ rice+fried straw mushroom+winter melon soup 1 bowl+orange 1.
Dinner: half a bowl of brown rice+boiled vegetables+scrambled eggs with onion+golden needle soup (golden needle 30g kiwi fruit 1.
Thursday
Breakfast: rice porridge 1 bowl+poached eggs 1 vegetable+boiled vegetables 1 vegetable.
Lunch: tuna sandwich (30g tuna with salt water, half tomato and cucumber)+salad 1 plate (preferably celery and lettuce)+apple 1.
Dinner: half a bowl of brown rice+boiled cabbage+half a steamed fish+winter melon soup+pear 1.
Friday
Breakfast: 2 slices of whole wheat toast +2 boiled eggs.
Lunch: half a bowl of germ rice+1 dish of bean sprouts and shredded chicken+stir-fried cucumber+white radish soup+1 orange.
Dinner: half a bowl of brown rice+fried bean sprouts (50g bean sprouts, 65438+ 0 tbsp olive oil)+cold bamboo shoots+loofah soup+10 tomato.
Saturday
Breakfast: 65438 corn +0+2 snack package.
Lunch: half a bowl of brown rice+half a steamed fish+cold celery+spinach soup+carambola 1.
Dinner: half a bowl of brown rice+fried Chinese kale (50g Chinese kale, 65438+ 0 tbsp olive oil) +4 pieces of dried marinated tofu+stewed mushroom sparerib soup+1 apple.
Sunday
Breakfast: 2 slices of whole wheat toast+steamed eggs.
Lunch: tomato sauce beef noodles (cooked noodles 100g, beef 100g, Chinese cabbage 100g)+ cold cucumber+papaya half.
Dinner: half bowl of brown rice+scrambled eggs with tomatoes (1 egg)+boiled spinach+bitter melon soup (half bitter gourd) +2 kiwis.