1, common mistakes in losing weight
Myth 1: Vegetables and fruits must have the effect of losing weight.
Many natural fruits and vegetables have good weight loss effect and good nutritional value, which is worth your frequent patronage. However, some vegetables, such as pineapple, secrete hormones at a rate not lower than that of ice cream and macaroni, which means that they are more easily converted into fat than ice cream and macaroni, so it is not appropriate to blindly ingest them.
Myth 2: sweets are harmful to slimming, but not beneficial.
In fact, sometimes, eating a little sweets in moderation has a positive effect on slimming. The mental stress of wanting to eat but not daring to eat affects the brain, which will lead to the adverse consequences of overeating. When the stomach is empty, if you eat a little dessert, the blood sugar level in the body will rise to a certain level, and the brain satiety center will start, which can alleviate people's hunger and prevent hormones from secreting quickly and forming a lot of fat when eating. In addition, cookies can help people relax and reduce upset emotions.
Myth 3: You can lose weight without breakfast.
Skipping breakfast can reduce calorie intake, thus achieving the goal of losing weight. Some surveys show that skipping breakfast is one of the main causes of obesity. Because insufficient breakfast can easily lead to overeating at lunch, at the same time affect metabolism and reduce energy consumption. At the same time, it is harmful to the body and affects the mental state.
Myth 4: Eat only one meal a day.
"Don't eat in the morning, eat a little at noon, and have a good meal at night. The calories I eat are greatly reduced and I can lose weight! " Skipping meals will increase appetite. It is found that people who eat only one meal gain weight faster.
Myth 5: Eating less or not eating rice or pasta can lose weight.
Sugar is the main component of rice and pasta, and it is an important source of energy for human daily needs. Insufficient sugar intake will lead to unbalanced nutrition in the body, and weight loss is often half the effort. It is considered that eating less or not eating whole grains such as rice and pasta can reduce weight, which is a great threat to health.
2. How to lose weight scientifically
To lose weight, we must first establish a correct concept and lose weight healthily by scientific methods. If you want to lose weight, you must form a calorie difference. If the daily calorie intake of the human body is greater than the basal metabolism plus the calories consumed by physical activities, the weight will increase; If the calorie intake is less than the basal metabolic consumption and exercise consumption, the weight will be reduced. Therefore, if you want to lose weight, you must strive to improve the basal metabolic rate and increase exercise consumption.
How to improve basal metabolic rate;
Muscle is the main component of the human body, and it consumes more calories than fat at rest, so if you want to improve the basal metabolic rate, you should try to increase the body muscle mass.
For some weight-loss friends (especially female friends) who are afraid of gaining muscle, coach Chen Xiaoyu told us not to worry too much, but to increase the body's muscle mass and develop into big and strong muscles. Moderately increasing muscle mass will not make the figure look bigger and bloated, but will make the lines more beautiful and compact and the proportion more harmonious. In addition, muscle density is much larger than fat, with five pounds of muscle. It seems that the volume may not change much, but the body shape is more perfect; And if it is five pounds of fat, then the body looks obviously "fat".
You can't lose weight too quickly, and the speed of losing weight is generally controlled at 4-6 kg a month. If you lose weight too fast, it is easy to cause problems in the body's metabolic system.
A study by Appalachian State University shows that if you want to improve the quality of sleep, you'd better exercise in the morning. Scientists found a group of volunteers aged 40-60, who walked or jogged on the treadmill for 30 minutes three times a week. These volunteers are divided into three groups, and the exercise time is 7: 00 am, noon 1 and 7: 00 pm respectively. It was found that the average deep sleep time of the morning exercise group was 75% higher than that of the other two groups.
From the point of view of persisting in exercise, morning exercise is also the best choice. Research shows that people who schedule exercise in the morning are more likely to keep exercising because there are no chores occupying your time in the morning. And if arranged at other times, temporary work tasks, entertainment, etc. It usually ruins your exercise plan.
People who have poor sleep quality and are prone to insomnia are not suitable for arranging exercise time at night, because exercise will excite your body for a while and will affect sleep.