1. What is the reason for the unsuccessful slimming?
1: Try to hold back your favorite food.
Completely forcing yourself to give up favorite foods, such as chocolate and braised pork, often makes them more attractive. Once frustrated or in a bad mood, you will indulge yourself. In this way, your weight will pick up.
Suggestion: moderately but not forcibly control your desires. Do you really want ice cream? Give yourself a spoonful of chocolate? Give yourself a small piece. However, don't indulge your desires.
2. "Insulation" of fat
Fat is the twin brother of obesity, but in the process of losing weight, fat is not always negative. Fatty foods are resistant to digestion and hunger, and can reduce the intake of starchy foods and snacks after eating.
Suggestion: Corn oil and olive oil containing monounsaturated fatty acids can reduce the low-density protein and are ideal edible oils for dieters.
3. always pay attention to your weight.
Taking the change of weight as the only criterion to judge the success of losing weight will bring great mental pressure to yourself. You know, during the day, people's weight will change a little because of the different water content. If you weigh yourself from time to time, your mood will be sad and happy with the ups and downs of your weight, which will easily lead you into a strange circle of emotional eating.
Suggestion: It is enough to weigh yourself once a week. Don't take your weight out of sight. So, how soon can you lose weight? Experts think you can lose 200 grams a week? 500 grams is very good.
4. Blindly pursue the goal without giving yourself a little reward.
It is not easy to change long-standing living habits. When you reach a certain stage and lose 2 kilograms, you can celebrate yourself, go to a movie, get a beauty treatment or buy some jewelry, but don't eat a big meal to celebrate.
Suggestion: Don't aim at losing weight 10% or more, otherwise it will bring you great pressure. The goal of phased weight loss is generally 5% of body weight? 8% is more appropriate, easier to achieve, and make yourself more confident.
5. Greatly reduce calorie intake.
Dieters consume too few calories, which will reduce the metabolic rate of the body and consume not much calories. The result is that you are starving, and you may only consume 700 kilocalories a day, which is far lower than your original calorie consumption of several kilocalories a day.
Suggestion: You can reduce your calorie intake a little every day, such as 100 calories, basically maintain your normal metabolism and gradually lose weight.
6. Don't eat nutritious food
Some people's obesity is not caused by a single accumulation of nutrients, but is largely due to the lack of nutrients that can convert fat into energy, such as vitamin B2, vitamin B6 and some trace elements. Foods rich in these nutrients are often milk, bean products, peanuts, eggs, animal livers and meat that dieters don't want to care about.
Suggestion: If you don't eat a lot of high-fat and high-sugar foods and are still overweight, you should check whether your diet lacks some vitamins and trace elements that can convert food into energy, and make corresponding supplements and food structure adjustments.
7. Excessive trust in healthy food
Just because food is low in sugar or sugar-free doesn't mean it doesn't contain calories. Low-fat products usually have a high sugar content. As far as calories are concerned, low-fat foods are the same as the same amount of high-fat foods. Sugar-free foods can contain no sucrose, but other sugars, such as sugar, honey, syrup and other high-calorie substances.
Suggestion: Pay attention to baked goods, such as biscuits, which are usually claimed to be low-calorie foods, but often contain more calories than those indicated on the label. Even low-calorie healthy food does not mean that you can enjoy it at will.
8: You can eat something after exercise.
After general exercise, there is a kind of psychology to compensate myself, thinking that I have just consumed so many calories, even if I eat too much, it's nothing, but I'm not hungry.
Suggestion: Drink 1 cup of orange juice and eat soda cookies before exercise, which can not only replenish physical strength, but also avoid hypoglycemia during exercise. At the same time, orange juice is rich in potassium, which can prevent low potassium during exercise. In addition, we should drink sports drinks after exercise, because sports drinks can not only replenish calories properly, but also replenish water and electrolytes lost during exercise, so that we can recover our physical strength as soon as possible.
If you want to lose weight successfully, you should learn to avoid these misunderstandings when you lose weight. At the same time, I hope that when you lose weight, don't just focus on diet or exercise. Combining the two will have a more effective weight loss effect.
2. How to lose weight without rebounding?
First, extend the exercise time.
Experts recommend at least 30 minutes of exercise five days a week. The longer you exercise, the more calories you burn, and the better your weight loss effect will be.
Second, calculate the calories of food.
The common cause of obesity is that calorie intake is higher than consumption. Knowing the calories of food, calculating and recording the daily intake of food and calories can not only be used as a basis for tracking consumption, but also for self-control or selective intake when eating, and can also develop healthy eating habits.
Third, measure the amount of food.
Buy a small scale to measure food, and use it at home. This can not only avoid excessive intake, but also visually check the amount of food when eating out after getting used to it, so as to avoid excessive intake.
Fourth, plan three meals.
There are indicators to follow and it is easier to control. Although sometimes it is inevitable that the heat will exceed the plan, it will not be too outrageous.
Five, eat less buffet.
Try to eat less buffets, especially those restaurants that advertise unlimited food. If it is unavoidable, put as many vegetables and fruits as possible on the plate, leaving only a small space for lean meat or skinless chicken and whole grains. Avoid fried food.
Step 6 refuse temptation
Snacks, snacks and sugary drinks are the most taboo to lose weight. Do a good job of diet control before going out to eat, such as planning the main course first, or drinking a glass of water before going out, or drinking soup before eating to reduce the amount of food. Don't patronize the West Point Bakery, there are too many temptations. Leave the table immediately after eating. It is not advisable to eat while watching TV, so as not to overeat unconsciously.
Seven, eat more food to fight hunger.
At present, all the delicious food is drooling, and hunger is even more unbearable. What weight loss plan is put aside! Have a big meal! Addicted! So, miserable! The balance vibrates greatly. According to a survey conducted by the University of Pittsburgh in the United States, those who can control their weight most successfully are those who continue to take a full diet. For example, all kinds of fruits and vegetables, whole grains, tofu, lean protein, weak constitution and cold weather can make the stomach feel full after eating and reduce the amount of food. Of course, beware of fruits with high sweetness.
Eight, the diet contains dairy products.
Many studies show that drinking three servings of milk, yogurt or cheese every day is very helpful to lose weight and burn fat. For women, dairy products can also provide calcium to strengthen bones.