1, weight loss misunderstanding
1. Don't eat meat, just be vegetarian.
Eating vegetarian food without meat is most likely to lead to a series of premature aging symptoms, such as osteoporosis. Symptoms of osteoporosis are common in middle-aged and elderly people in medicine, but in recent years, some young men and women in their twenties have also begun to show symptoms of osteoporosis. Most of them are vegetarians. In order to achieve the effect of slimming, they only eat vegetarian food for a long time, and the lack of necessary fat intake in the human body will affect the combination of calcium and bone.
2. Drinking won't make you fat.
Many people know that beer is high in calories, but they think that whisky will not get fat. In fact, no matter what kind of wine, it is full of calories. A bottle of beer and three small glasses of whisky contain the same amount of calories as 1 bowl of rice. It's true that drinking is a stumbling block to losing weight. Besides, when I drink, I will eat some food with wine, which is even worse.
Do not eat breakfast
Skipping breakfast can easily lead to gallstones. Medical research shows that people who often skip breakfast are four times more likely to have gallstones than those who insist on breakfast. People who are eager to lose weight and often skip breakfast suffer from gallstones at a young age, because skipping breakfast will reduce the content of bile cholic acid, leading to bile concentration and stone formation.
The more coarse grains you eat, the more you can lose weight.
Coarse grains can indeed delay the absorption of sugar and lipids, but eating a lot of coarse grains will hinder the absorption of trace elements such as calcium, iron and zinc. At the same time, insoluble dietary fiber in coarse grains will weaken the digestion and absorption of protein, resulting in insufficient intake of protein. Therefore, coarse grains should not be eaten excessively.
The sooner you lose weight, the better.
It is unscientific in nutrition to lose more than 10 kg a month. It is scientific and normal for a person to reduce the intake of 500 to 700 calories a day, so it takes 1 kg to reduce 10 to 14 days. Therefore, it is more reasonable to lose 3 to 4 kilograms in the first month and then 1 to 2 kilograms every month.
6. Losing weight means eating as little as possible.
Everyone needs to consume a certain amount of energy to meet the needs of the human body, so that all organs of the body can function normally. Different seasons, different genders and different labor intensities require different energy. The minimum intake for women is 1400 calories. If the energy is seriously insufficient, it will lead to hypoglycemia and even fainting, which will damage brain cells. Therefore, we should control our diet properly and don't overeat. Because the body's first reaction after feeling hungry is to store fat, once it stops dieting, it will rebound quickly. Moreover, dieting will reduce resistance, make the body dysfunctional and affect health.
Step 2: Countermeasures
1. The key to losing weight is one word-slow.
We can lose weight quickly, but after losing weight quickly, the endocrine system will feel the imbalance of body composition, and then we will secrete a lot of hormones (auxin) that can promote weight gain and inhibit the secretion of hormones (leptin) that make weight loss. Only by slowing down the speed of losing weight and giving the endocrine system enough time to adapt to the change of weight can we really not rebound.
Change living habits
Don't sit if you can stand, don't take the bus if you can walk, and don't take the subway if you can ride a bike. Get up and exercise every 30 minutes. This series of life improvements has increased the daily consumption from 240 calories to 600 calories.
3. Aerobic exercise
During aerobic exercise, oxygen oxidizes sugar, fat and protein in the body to provide energy, among which fat consumption accounts for a relatively high proportion of energy supply. Therefore, during the period of fat reduction, aerobic exercise is the mainstream choice. After steady intensity exercise for more than 30 minutes, the proportion of fat providing heat will increase. Taking jogging at 1 hour as an example, aerobic exercise can consume an extra 240 kilocalories.
4. Strength training
Strength training can increase muscle mass and improve the ability to burn calories. In other words, the basal metabolic rate will increase, and the training itself will consume extra calories, which can increase by about 320 kilocalories.
The road to losing weight is hard to stick to. Keep good eating habits and exercise habits, and health and beauty are at hand.