You can run a marathon once a day and still not lose weight. In fact, some people who exercise regularly are still very fat. Then they began to doubt their genetic problems (born obese), but ignored their diet. In fact, running for an hour can consume about 400 calories, and a cream cake can make your efforts for an hour go up in smoke. The only way to lose weight is that the total energy consumption is less than the total consumption Imagine that there are 24 hours in a day, and the average person does not exercise more than 1 hour a day.

Myth 2: Don't eat breakfast or for a long time.

Skipping breakfast will slow down your metabolism and make it harder for you to burn fat later in the day. If you don't eat for a long time, often starving is equivalent to sending a "famine" signal to your body, and your body will store more fat for later use after the next meal. So the correct way to lose weight is to eat less and eat more meals. For example, add a snack (such as low-sugar fruit and a piece of bread) between three meals a day to keep the body in a state of energy supply at any time, rather than famine.

Misunderstanding of weight loss 3: partial weight loss

I often see people asking questions like how to reduce leg fat and how to reduce abdominal fat, emphasizing that other parts of myself are not fat. Moreover, on some fitness websites, we often see some so-and-so waist and abdomen exercises to flatten the lower abdomen, and even some so-called "massage slimming cream". The fact is: fat can only be reduced all over the body, not locally. Because the waist and abdomen are rich in capillaries and easy to absorb nutrients, it is the most easy part of the human body to accumulate fat. The only effective way to reduce waist and abdomen fat is to control diet and exercise reasonably.

Myth 4: Relying on diet pills

I often see various advertisements, such as XX L-carnitine improving fat burning 1 1 times, and XX slimming tea does not rebound safely. In fact, no product is safe and can quickly improve the fat burning efficiency. Take L-carnitine, which is now being fried very hot, as an example. It does work, but it only works a little. I don't know if the company that promotes "burning fat 1 1 time" believes it, and if it is abused, it will not only affect the synthesis of L-carnitine, but also cause dizziness and nausea. So don't use any diet pills, and don't believe the wording of smallpox in advertisements. Most of these things have side effects on the body.

Myth 5: Do not eat fat.

People often have the misunderstanding that eating fat makes them gain weight, but this is wrong. It is not fat that makes people fat, but calories that make people fat. High-fat foods tend to get fat because each gram of fat contains 9 calories, while protein and carbohydrates only have 4 calories per gram. I often see some fitness forums mention losing weight and saying that oil should be banned. This is not correct. The composition of human fat is triglyceride, which is different from the chemical structure of vegetable oil. Some oils (omega -3) will not only increase body fat, but also promote their own body fat consumption. Therefore, the intake of trans fats (abundant in fried and processed foods) and saturated fats (fats) should be restricted, not any kind of edible oil.

Myth 6: A high-protein diet makes people fat.

Many women hold this view. In fact, among the three nutrients, protein is the least likely to make people fat, because when people digest protein, their metabolism will increase by as much as 30%, while carbohydrates can only increase by 65,438+00%. I have seen some people control the intake of meat and oil, but eat a lot of white rice porridge. In fact, a high-carbohydrate diet is more likely to gain weight.