Why are people who always fail to lose weight? Speaking of losing weight, it may be the demand of people of all ages and industries. I am losing weight. But in fact, most people just talk about it. Let's see why people who lose weight always fail.

Why do people who fail to lose weight always fail to lose weight?

Is it because you can't lose weight easily? Or is there something wrong with your own methods?

In fact, in the final analysis, it is nothing more than that these three situations have not been done!

One. I don't have my own weight loss plan, I just keep imitating it.

There are opinion leaders in all walks of life, and what they say is always authoritative, which can really save us a lot of detours. But in fact, everyone's living habits and diet structure are different. It is difficult to achieve the same effect by completely imitating someone's diet, and it is difficult to persist for a long time.

So what we have to learn is the basic knowledge of losing weight, not what to eat!

One of the most common mistakes in the process of losing weight is that you see someone lose weight by eating a certain diet, and then you do it. But I can't get the same effect, and I feel very wronged, because I obviously don't like it, but I only eat it to lose weight, and the result is useless.

There is also the principle of eating less and eating more meals during weight loss, which is not suitable for everyone.

Some people have strong self-control, eat only a little food at a time, and then they can devote great energy to their work and study. However, if some people adopt the principle of eating less and eating more meals, it is easy to become more and more meals. Once they eat it, they can't control it and can't stop at all. Finally, losing weight became gaining weight.

There is only one key to success in losing weight, and that is: the calorie gap.

First, you should measure your basal metabolic rate, and then estimate your daily consumption, so as to get the standard of how many calories you should consume every day.

The formula for calculating basal metabolic rate is as follows:

The formula of female metabolism is 66 1+9.6× weight (kg)+ 1.72× height (cm)-4.7× age.

The formula of male metabolism is 67+ 13.73× weight (kg)+5× height (cm)-6.9× age.

Because the basal metabolic rate refers to the calories that a person can consume when lying down without eating, drinking or moving, and we have to do various activities every day, it is obviously inaccurate to calculate according to this value.

It is also necessary to count the calories consumed in daily activities, so as to be closer to the accurate value.

Share with you a relatively simple and rude estimation method:

If you spend most of your working time sitting and little activity, your daily consumption can be calculated by basal metabolic rate * 1. 15. 2。 If you do some exercise every day, such as shopping and cleaning, then your daily consumption can be calculated by basal metabolism * 1.3. 3。 If you do moderate-intensity fitness training 3-4 times a week, your daily consumption can be calculated by basal metabolism * 1.6. 4。 If you do high-intensity exercise about 4-6 times a week, your daily consumption can be calculated by basal metabolism * 1.8.

Through the above methods, you can calculate your daily metabolic rate, and then it will be more scientific to implement the plan of gaining muscle or losing fat.

With these data, we can clearly see how many calories we ate and how many calories we can consume that day by recording our diet, so as not to cause too much anxiety.

Moreover, using software to record (mint health is very useful) is much stronger than estimating, because when estimating, you always underestimate your calorie intake, and it is difficult to control the total intake of diet, which leads to weight loss failure.

In the nutrition of every meal, we can follow this standard: high protein, less oil, less salt and no sugar, vegetables every meal, fruits every day, and reducing carbohydrate intake.

Make sure that you have protein and vegetables for every meal, and the proportion is as large as possible, followed by carbohydrates, and pay attention to supplementing some high-quality fat, so that it is easy to control calories and reduce hunger during weight loss.

Second, the set weight loss plan is too radical.

Losing weight quickly is the dream of most people, and I can understand this feeling. After all, who doesn't want to wake up overnight and be reborn?

But the reality is that this is impossible.

How can you expect to recover in just one month because you have fattened your body for a year or two?

However, many businesses have grasped the psychology of people who lose weight and put in many weight-loss products, such as weight-loss milkshakes, weight-loss biscuits, weight-loss clothes and so on. They got the IQ tax on a large scale, and they got nothing but wasting money.

Of course, I believe that most of my friends are more rational. I think losing weight must start with exercise and diet, which is a good start.

But some people go to extremes after all, exercising in the gym for 3-4 hours at a time and running on the treadmill, eager to lose more fat. Eat only a small amount of food to feed your body after exercise, so that your weight will drop very quickly in a short time. Lose 8 kg easily in a month, 10 kg.

But this weight loss plan can't last long, and it doesn't mean that all the thin people are fat, and there is probably a lot of muscle and water.

You must be willing to give yourself time and your body time to lose weight, otherwise this rhythm will be difficult to adhere to and will definitely damage your health.

Reasonable exercise time should be controlled at 45-90 minutes, so that it is not easy to have problems such as overtraining and injury.

A healthy weight loss rate should be controlled at about 1% of the total weight loss per week, because the faster you lose weight, the easier it is to rebound.

Three. Unhappy weight loss can't last.

Losing weight is a painful process, but learn to enjoy it.

When many people talk about losing weight, they immediately think of eating grass and running. In fact, few people can really lose weight.

Because after losing weight successfully, losing weight is not over, and how to keep fit is also a big problem.

The essence of losing weight is actually to change a person's eating habits. Eating fat is because of unhealthy eating habits. It is actually very difficult to change the inherent eating habits, and it takes a long time to get used to it.

The best diet does not exist, but the diet that can make you stick to it for a long time is the most suitable for you.

You don't have to give up your favorite food to lose weight. Although junk food is high in calories, it is really delicious and makes people happy. Just to lose weight, we should reduce the frequency and quantity of eating these foods, not kill them with a stick.

No matter how you eat or what you eat, as long as there is a calorie gap in your daily diet, then this weight loss plan will continue to see results.

During the period of losing weight, you should learn to live in peace with yourself, find happiness in exercise and find happiness in diet, so as to stick to it.

Otherwise, even the best way to lose weight is just a flash in the pan.

Why do people who always fail to lose weight 2 1 and basically don't exercise?

Most people who fail to lose weight don't like sports, which is also the reason why many people fail to lose weight. Exercise is an effective way to promote health and lose weight. Because obese people have a lot of fatty substances in their bodies, the most important thing to consume these fatty substances is to maintain good exercise habits and promote the consumption of sugar and fatty substances in their bodies through exercise, so that their weight will gradually drop.

But most people who fail to lose weight don't like sports, and there is no exercise at ordinary times. After lack of exercise, a large amount of fat accumulates, and the phenomenon of obesity will become more obvious. Therefore, in the process of losing weight, we need to work hard and exercise more appropriately.

2, often stay up late

People who fail to lose weight will have some sex life, especially the bad habit of staying up late every day may make it more difficult to lose weight. In order to keep healthy, we must ensure enough sleep time, but many people always stay up late and basically don't have enough sleep time every day. Staying up late for a long time will not only reduce the body's resistance, but also accelerate the aging of the body. When aging is obvious, bad symptoms will come to you.

In addition, insufficient sleep time may affect the body's secretion of leptin, and the increase of leptin secretion is conducive to the burning of fatty substances. Therefore, in order to promote health and lose weight faster, the most important thing is to have enough sleep time every day.

Step 3 eat without restraint

The main reason why many people fail to lose weight is that they can't control their personal diet. Many people don't pay attention to taboos in the process of losing weight and eat a lot of high-calorie foods. In this case, the risk of obesity will increase significantly.

If you want to control your weight as soon as possible, the most important thing is to pay attention to your diet Daily calorie intake needs to be reasonably controlled, and high-calorie foods need to be eaten less, so as to maintain good health. Otherwise, if you consume too many calories, obesity will become more and more obvious.

Obesity is a difficult problem faced by many people. In order to control weight as soon as possible, the most important thing is to maintain good living habits. If you don't want to increase the difficulty of losing weight, the above situation needs to be avoided, so as to maintain good health and prevent the negative effects caused by overweight.