This paper lists the common misunderstandings of reducing fat and simply explains them one by one.
1, think that fast fat reduction must be better than slow fat reduction.
Everyone wants to lose fat as soon as possible. If there are no other problems, there is really no reason for us to like to lose fat slowly.
But the key point is that those "other problems" are so big and serious that for most ordinary people, slow fat loss is completely superior to rapid fat loss.
The most fundamental reason is the persistence and maintenance of fat reduction results: the effect of rapid fat reduction is difficult to maintain. This is because the diet and exercise means of fast fat reduction are almost certainly divorced from the normal lifestyle, which shows that these diets and exercises cannot be preserved as habits, and the final result is often a complete rebound.
2, do not deal with hunger, only know how to endure.
"Hunger" seems to be a sign of determination, and people seem to tend to think that strong willpower is a great plus for reducing fat, which is not the case.
Occasionally, mild hunger usually does not cause any problems. Frequent and unbearable hunger can be seen as a sign of physical resistance. Through hunger, the body announces that it has begun to take measures to prevent you from starving yourself. One of our most concerned measures is to further improve our appetite.
If this obvious hunger is not dealt with immediately, overeating may occur, and the overall efficiency of fat reduction will often drop significantly.
It is wise to eliminate hunger by regulating calories, or directly enter the stage of eating and resting.
3, do not pay attention to rest, try to reduce all the way to the end.
Rest here refers to free meals, recovery days, rest and other operations to restore heat.
Rest can bring remarkable mental recovery effect, which can be said to be a necessary operation to reduce fat. If you want to lose fat smoothly, you must arrange rest reasonably.
If you don't arrange a rest, most people will give up losing fat because they can't stand the continuous low-calorie and boring food.
Recently, many studies have concluded that people who take regular rest have no less fat-reducing effect than those who take less rest.
4, think that reducing fat can only eat bad food.
Under the same calorie and macro-nutrition settings, an important principle of how to set specific foods is delicious.
Delicious food can significantly improve the overall dietary satisfaction, and dietary satisfaction directly affects whether the fat-reducing diet can be implemented for a long time.
It is obviously because most "healthy foods" are unpalatable that people can only eat unpalatable foods to reduce fat.
Indeed, if you want to achieve ultimate success, the diet you use all the year round to maintain fat loss results must be based on those "healthy foods", but this does not mean that you have to change all foods into healthy foods that you are not used to at the beginning of fat loss. It is wise to increase the proportion of healthy food step by step while maintaining the sense of dietary satisfaction and pleasure.
For most people, due to the sustainability of diet, even if they are completely used to eating a lot of healthy food, they should always eat delicious junk food.
Junk food accounts for 15%-30% of the total diet, which is suitable for most modern people.
5. It is believed that "normal diet" can be restored after reducing fat.
The so-called "normal diet" here refers to the diet used by dieters before losing weight, which is basically composed of high-calorie junk food.
Many people will think when they lose weight: "When I lose weight, I can still eat as before. It's always a little exciting to think about it. " . 』
The bad news: It's impossible.
Every time you eat more calories than you eat, fat will grow. There is only one result of restoring the diet pattern before fat reduction, and that is to restore the weight before fat reduction.
Good news: As long as you deliberately cultivate new eating habits in the process of losing fat, a brand-new healthy, low-calorie and enjoyable eating pattern will become your new "normal diet".
6, resort to "willpower", think that reducing fat will suffer.
Many people think that fat reduction and fitness is a challenge to willpower, or that strong willpower is one of the necessary conditions for the success of fat reduction.
In reality, once the process of losing fat becomes a challenge to willpower, the result is often not very good. Many novices may not imagine that the easy way to reduce fat often completely explodes the painful way to reduce fat in most aspects.
Reason:
For most people, reducing fat is a protracted war, and painful methods are difficult to use for a long time;
The more painful a method is, the more you will stop reducing fat completely after reducing fat, and the result is often rebound, while simple means of reducing fat can form living habits, thus maintaining the results of reducing fat;
The feeling of pain, as stress, will directly affect metabolism through hormones, making it more difficult to lose fat;
The feeling of pain is a signal that the body has entered a "rebellious state". If you fight against your body, you basically lose.
Generally speaking, you can forget the concept of "willpower".
7. Set precise time targets and control the progress as accurately as possible.
"I plan to lose x pounds in x months", which is a common model for setting fat loss goals.
When there is a real time limit, for example, you will be a bridesmaid in three months, and it is still very mellow, then it is barely meaningful to set such a goal.
In other fat-reducing occasions that aim at long-term health or shaping, this method of setting goals is unreasonable.
The reason is that few people have the ability to accurately predict their fat loss progress, even those skilled dieters, it is difficult to do so.
The progress of fat loss in this way is inconsistent with your own expectations, which will happen frequently and will probably make you feel frustrated, even if your fat loss progress is objectively ideal.
8. If you think a method has worked, it will always work.
This misunderstanding belongs to the misunderstanding of inertial thinking, which is very common in the field of fitness and fat reduction.
If you run for a month and lose 5 pounds, you will think that if you run for another month and lose 5 pounds, you will be gone in half a year. In fact, it is entirely possible that you won't lose one or two pounds next month under the same running mode.
Almost all nonsense fat-reducing methods will have obvious effects in the early stage of use, because the initial calorie difference is easy to cause. This initial effect will give people the illusion that this method is scientific and reasonable and can be used all the time.
However, most of these methods can only achieve a small fat-reducing effect, and then they will immediately encounter a platform without solution, and will inevitably rebound after stopping.
We take the staple food as an example. Quit staple food, because reducing a lot of calories will naturally bring about a weight loss. But after all, there is a limit to abstaining from staple food, so the effect of losing weight is preferred. If you lose 20 pounds, you won't lose weight again. At this time, your staple food has reached a complete stage. What else can you do?
9. Reduce fat with a short-term sprint attitude.
Fat is the reserve energy of human body and an important part of human body's powerful survival function, which makes it difficult for many people to lose fat quickly.
How fast can people lose fat? Except for the rapid weight loss caused by water loss in the early stage of fat reduction, the fastest progress of real fat reduction is 750g- 1500g net fat per week. According to the ideal speed of 1000g per week, plus at least one or two platform periods, it will take at least half a year for a fat person who needs to lose 50 kilograms of fat to lose his normal figure.
However, if you try to lose fat with a short-term sprint mentality, thinking that as long as you are tough enough, you can get rid of that 100 Jin weight after being hungry for a month, then you are wrong, and the huge gap between reality and ideal will abuse you to the fullest.
Moreover, if you have experienced rapid weight loss, it will be difficult for you to accept the slow effect of moderate weight loss psychologically, and even have the idea that "if you can't lose weight quickly, you might as well live a happy life". If so, it will be even more difficult.
Be prepared for a protracted war to reduce fat.
10, perfectionism, being too strict with yourself and not accepting mistakes.
Strict self-discipline is good in itself, which can ensure that you eat and exercise according to the set plan every day. However, if you don't allow yourself to have any deviation and blindly pursue perfection, it will be dangerous.
Absolute precise control is impossible; It is also unnecessary.
More importantly, the process of reducing fat with extreme mentality will make you psychologically unable to accept any mistakes. Once a small mistake occurs, your mentality may collapse.
Think about whether you have seen this kind of angel with broken wings, and strictly control what they eat every day. One day, because she couldn't help stealing a cookie, her world began to collapse. Regret, chagrin, anger and shame began to devour her heart, so she ate the whole bag of cookies, and then the worst happened. Because of great psychological pressure, she completely lost control and began to overeat. As a result, she became worse than before she lost weight.
In fact, not to mention stealing a biscuit, even if you really have an unexpected meal on a certain day, in the long run, it will not have any impact on the whole fat reduction process.
Therefore, during the period of reducing fat, we should have some self-discipline, but if excessive self-discipline leads to psychological pressure, it is often not worth the candle. Under the condition of ensuring the overall situation, treat yourself as well as possible, and occasional indulgence is allowed and beneficial.
This article can't be an excuse for you to eat seven big meals a week.
The last words
No matter what you do and want to get the ideal result, there is a necessary condition, that is, you have to use formal methods.
Obviously, it is impossible to get good results by methods based on rumors, false information and misconceptions.
Please remember these misunderstandings and detours. Those who fall in should climb out quickly, and those who don't fall in should be careful to prevent being pitted.
About the author: Captain, one of the few "evidence-based" fitness and fat-reducing popular science authors and coaches in China. Committed to spreading scientific, rational and non-nonsense knowledge of fitness and fat reduction. I hope my article can bring you knowledge, technology and cognitive gains.