12 It is inevitable to make mistakes in losing weight. 1. Only look at the weight, ignoring various factors that affect the weight.
1. Generally, people who want to lose weight need to lose fat instead of muscle, but the wrong way to lose weight often leads to muscle loss, but they think they have lost weight by measuring their weight. Second, it is unnecessary to haggle over the weight measured in the morning and evening! Because a person's weight can change as high as 2-3 kilograms a day, especially the female body is easy to store water during the physiological period, and the weight changes more widely. Third, if you exercise actively, you may gain weight, but at this time, you will gain muscle. Muscle density is higher than fat and relatively heavy. It is suggested to monitor the body weight with a body fat meter, and at the same time, the changes of decomposed fat can be observed.
2. Do not pay attention to energy balance
Not paying attention to energy balance is the biggest weight loss mistake that a diet controller may make at any stage. The so-called energy balance refers to the adjustment of physical quality and weight, and the intake of enough energy (calories) is conducive to the realization of the next goal (such as the negative energy intake for weight loss, that is, the calories consumed). On the other hand, if your goal is to exercise muscles or gain weight, you need to eat in an energy balance or have a slight positive energy balance, which means that you burn more calories during exercise than during the whole day. Unfortunately, many people don't know that this is necessary, or they simply don't know which side of the balance lever they are on.
Suggestion: find the calories that can maintain calorie intake or consume; Instead of losing weight or gaining weight (energy balance), then adjust your intake according to these figures to ensure that your goal is on the right side of the balance bar.
3. Greatly reduce the heat.
People who lose weight usually limit calories first in diet control. At this point, the body responds by losing weight, which is an adaptive mechanism to ensure that they can survive with low calorie intake. However, in the end, the body's metabolism will adapt. At this time, if you want to continue to lose weight, you must limit more calories. But the point is, if you reduce the daily calorie intake from 2500 calories to 1200 calories, although the weight figure will drop, when the metabolism adapts to the calories below 1200 calories, there is no room for further reduction, and at the same time, it is easy to reduce resistance and health will follow the red light.
Suggestion: Reduce the average calorie intake from the past 20% instead of limiting calories immediately. Assuming that the average daily calorie intake in the past is 2000 calories, it can be changed to 1800 calories at first, and then further reduced to 10-20% after 2-3 weeks.
4. Excessive strict dieting
Dieters usually limit calories and food at the same time, but the restrictions are too harsh for people who have just tried to diet. Many people lose weight by reducing food, such as avoiding high-sugar and high-fat foods such as sweets or pizza, thinking that they can lose weight in this way; Although occasionally restricting these foods can reduce calorie intake and lose weight, it usually does not last long, because excessive control of certain foods may lead to accidental overeating and undermine the weight loss plan.
Suggestion: The focus of dieting should be to create sustainable changes so that the weight can be maintained in this state in the following days after reaching the standard. Therefore, instead of completely rejecting foods that you like but think are "unhealthy", it is better to find low-calorie substitutes and incorporate them into the diet moderately. In this way, a sustainable food route can be created long after the end of the dieting period.
Excessive control of a certain food may lead to accidental overeating and undermine the weight loss plan. 5. The myth of eating less and eating more.
Some dieters think that small meals are not easy to gain weight. However, most related research reports show that it is difficult for obese people to control the so-called "small amount" when eating a small amount of food, and it is easy to keep blood sugar at a high level because of the increase of eating frequency, while high blood sugar increases insulin secretion and is more likely to form fat accumulation.
Suggestion: it is not feasible to eat a small amount of meals, and it is completely unnecessary to consider a small amount of meals. Some diet methods have too little food to make people hungry all the time. Hunger will not only cause stress, but also make the body absorb energy more efficiently, and it will easily lead to sudden overeating, and the consequence is likely to be getting fatter!
6. Don't pay attention to satiety food
Following the previous mistakes, one of the main reasons for losing weight is not paying attention to foods that can bring satiety. Dieting is very difficult for most people, especially those who are not used to dieting. When hunger comes, it is almost uncontrollable. Breaking the planned diet because you are "too hungry" may make your weight loss goal fall through.
Suggestion: In order to successfully cope with strong hunger, we should ensure that most of the foods we eat during dieting are satiety foods. In terms of food categories, fiber vegetables and foods rich in lean protein (such as chicken, red meat, dairy products, bananas, nuts, tuna and shellfish) should be emphasized, because these two kinds of foods can be consumed in large quantities, consume a small amount of calories, and digest slowly, which can prolong the time of satiety and reduce hunger.
7. protein's intake is insufficient.
Some people only eat vegetables and fruits when they lose weight, but protein is the first to be mobilized when the body energy is insufficient in the process of losing weight. At this time, if protein is not properly supplemented and muscle movement is maintained, it is very easy to cause muscle loss. In addition, some people think that the protein content of flour is higher than that of rice, which is correct in theory, but in fact, flour and pasta are mainly starch-based ingredients, and it is wrong to get enough protein by eating noodles.
Suggestion: It is suggested that everyone's daily nutritional intake varies with age, gender, weight and so on. According to the Reference Intake of Dietary Nutrients for China People in the National Medical Service System of the Ministry of Health and Welfare, men and women aged 65,438+09-30 should consume 50-60 grams of protein. According to another study, the human body can only absorb about 20-30 grams of protein at a time. If you eat more than 20 grams at a time, the role of muscle protein synthesis in protein will be greatly slowed down.
8. Eat too much low-sugar but high-fat food.
Nuts are rich in unsaturated fatty acids, dietary fiber, vitamin E, magnesium, potassium, copper, selenium and other rich minerals, almost no sugar, and will not cause blood sugar to rise. But nuts are high in calories,
This kind of food, which belongs to oil and nut seeds, provides 45 calories per serving. Excessive intake will lead to obesity. If you think nuts are healthy and eat a whole can at a time, you may be out of shape and still can't find the killer.
Suggestion: According to the recommendation of the National Medical Service System of the Ministry of Health and Welfare, the daily intake of nut seeds is 1, which is about equal to five big nuts (cashews and almonds) or 10 small nuts (peanuts).
The daily intake of nuts and seeds is about 5 big nuts (cashews and almonds) or 65,438+00 small nuts (peanuts). Eating too much may lead to obesity. 9. "One meal less is one meal" instead of breakfast.
Don't have breakfast or brunch together. Do you think it's good to eat less calories and lose weight today? According to an Australian study, people who are always on an empty stomach in the morning tend to accumulate fat in their stomachs. What's more, these fats will raise our cholesterol and increase the risk of diabetes and heart disease.
Suggestion: Eat three meals a day. If you get up late, you can adjust your three meals to the future. The interval between meals is 4-5 hours, but you should finish your dinner before 9 pm.
10. Accept the celebrity's diet plan in order.
Celebrities are always glamorous, and everyone hopes to be as thin, beautiful and handsome as them one day. However, do you have the same physical function as them? If not, why should we completely copy other people's diet plans? The reason why these celebrities can constantly adjust their exercise training and nutrition is that they are healthy, but their methods do not mean that they are equally helpful to you. For example, young artists' diets and training plans are very different from those of middle-aged people.
Suggestion: Don't fantasize that you can become as beautiful as a celebrity according to the celebrity's plan, but find yourself a correct direction. The key point is to plan a reasonable and scientific diet plan, pay attention to energy balance, and make a step-by-step training plan.
1 1. Did not keep a good diet record.
When you lose weight, you must make a detailed diet record, including three meals, occasional snacks, snacks shared by others or afternoon tea. Some people who dare not face their own weight loss will even skip their "out-of-control meals". You know, "the devil hides in the details." Without detailed records, you can't catch the murderer who made you fat at all, and you won't understand the problem of getting fatter and fatter.
Suggestion: You must eat balanced, rich and full meals, but you don't have to be full. In particular, dieters should never be hungry when eating dinner, and try to avoid any food except water. This way, you can also record your diet more accurately.
12. Excessive expectation of exercise will burn fat.
Many people think that high-intensity exercise or so-called fat burning exercise can effectively improve the metabolic rate, and expect too much from the efficiency of exercise, thinking that you can consume calories as long as you run 1 hour after meals, but I don't know that exercise is actually so energy-consuming and efficient, just turning the excess calories you eat into adipose tissue. Suppose that the average adult consumes about 400 calories per hour in ideal exercise, but if you eat a chicken leg, the calories may exceed 800 calories, not to mention the probability that you eat for more than 30 minutes, and "false expectation" will become the main cause of obesity.
Suggestion: Although research shows that eating within 30 minutes after exercise is not easy to get fat, it doesn't mean that you can have a big meal after exercise! It is suggested that the best supplement ratio after aerobic exercise is "carbohydrate: protein = 3-4: 1", muscle strength training is "carbohydrate: protein = 2-3: 1", and carbohydrates with high glycemic index (high GI), such as bananas and sugary drinks, are selected to promote muscle growth.
Although research shows that eating within 30 minutes after exercise is not easy to gain weight, it does not mean that you can have a big meal after exercise.