There is a simple reason. Running a mile at full speed can only burn about 100 calories. It takes 3500 calories to lose a pound of fat. Do the math: you have to run 35 miles to lose a pound. Even so, exercise stimulates your appetite enough to make up for the weight you lost because of sweating. So don't just count on exercise to lose weight. Instead, it combines exercise with healthy food that is conducive to weight loss.
2. Don't count calories, let food count calories for you. Every wise dietitian will tell you that to lose weight, you must consume more calories than you consume. However, don't expect you to succeed by perseverance alone. If you force yourself to stick to it, such as burning 800 calories a day for the next six months, you will find that this diet plan will soon make you lose interest. Most people will give up eventually.
A better way is to let food help you lose weight. If your diet is mainly vegetables, fruits, whole grains and beans, you will get a lot of fiber. Because fiber can keep moisture and fill your stomach, less calories than normal will naturally satisfy your appetite. Studies have shown that high-fiber foods can easily eliminate 300 or more calories you consume every day.
You may feel that you eat as much as before, but in fact, you eat less. So, don't cut calories by willpower, let high-fiber food do it for you.
3. Don't be afraid of carbohydrates; Choose healthy carbohydrates. Don't be afraid of foods rich in carbohydrates. After all, the thinnest people on the planet-people in Japan, China and other parts of Asia-have traditionally used carbohydrate-rich foods such as rice and noodles as their daily staple food. It was not until westernized business lunch and fast food chains put meat and cheese on their plates that they began to gain weight.
In addition, carbohydrates are a natural source of glucose, which is the fuel that provides energy for the brain, muscles and most parts of the body.
So when it comes to carbohydrates, we should pay attention to their quality, not quantity. Don't choose white bread and ordinary children's cereal without fiber. Pay attention to healthy whole grains, beans and starchy vegetables. These can provide energy and a lot of high-quality nutrition for the body.
Pay special attention to the inside of the dessert, not the sugar on the surface. Sugar may not be as big a problem as you think. Of course, this is not a healthy food. Theoretically, it may affect your weight and mood. However, despite the bad reputation, it is almost certain that sugar is not the cause of your weight problem. If your weight loss plan focuses on limiting sugar intake, you miss the real problem.
Focus on the short term, not the long term. Now, you know that in order to achieve the goal of lasting weight loss, you must permanently change your eating habits. But vowing to give up our favorite food forever is not what most of us prepare.
Then look through the books and see how others quit drinking and smoking. They follow the rule of "once a day" until they decide to move towards a healthier path. It is true that it is much easier to change your eating habits than to give up serious addiction to tobacco and alcohol, but you can also get results from this short-term key breakthrough. I suggest not eating animal products and eating as little vegetable oil as possible for about three weeks. Don't worry too much about what to eat next year or the year after; Think about now. Soon, you will see the results of weighing and your feelings, and others will notice. This will help you turn your current health path into a permanent habit.