"I have eaten very little, why didn't I lose weight?", "I exercise! I still look fat...", "I have a physique prone to fat...I can never lose weight!" Have you ever sighed and shouted these words in your heart? It’s been a month of exercise, no food for lunch, only fruits and vegetables, almost no changes in body weight and posture. Belly and thighs are still soft and fleshy, and I’m tired and dizzy. Just stop exercising or eat more. A little fatter again. The baby feels bitter!
The result is that diet is the fastest. Don’t exercise, just get hungry and you will lose weight. Isn’t it good? The weight figures are indeed very good, but I believe that after many people embark on this path, almost 90% of people will face the bottleneck of weight loss, and the numbers will not fall, the physical strength will be very poor, the endocrine disorders, and the loss Hair or menopause... are these costs really worth it? When I walked here, I found that the weight loss method is wrong. I want to find another correct weight loss method. I have already circled a lot... This article sorts out the key points that many people have discovered after several laps, and shares with you What is the reason for not losing weight?
1. You take weight numbers as your goal
Put this directly on the first item, because this is the culprit that makes you go astray by taking weight-loss pills and dieting! I often hear people asking "Is there any way to lose 5 kilograms in the fastest time?", "How many kilograms can I lose a month if I eat and exercise like you?" Lao Wang's answer is always that you want to lose weight , Or reduce the number? It is very simple to reduce the number. If you do not eat or drink, your body loses muscle and water. After 3 days, you can hold your scale and have a peaceful dream at night. Muscle and water are heavier than fat. If you set your goal to lose a few kilograms at the beginning, it will take you astray to lose muscle and lose water. The fat you hate the most is that you feel complacent about reaching the standard. At the same time, they are still firmly hidden in you.
2. You eat too little
Any animal needs energy to maintain life. Everyone needs enough energy (calories) to maintain their own life and allow the body’s various functions to operate smoothly and healthily. This is the basal metabolic rate. If you eat too little, the body cannot maintain basic Operation, the body will adjust itself to adapt to the low calories you are ingesting, and the adjustment method is to reduce the metabolism, so that all functions of the body are slower, and your metabolism will slow down. Once the metabolism slows down, it will be easier. Hoarding fat, and because you have not eaten more calories than necessary to maintain life, when you drag this weak body to exercise, the body will not consume fat as an energy source, but first break down the energy in the muscles, causing you to keep working hard Exercise can't lose fat. What's worse, because your metabolism is reduced, when you stop eating less, you will accumulate more fat, a vicious circle.
3. Your diet is not balanced
Humans need carbohydrates and fats as a source of primary energy, protein to maintain and repair tissues and internal organs, and other nutrients such as cellulose and various vitamins to balance the body's various functions. They are indispensable. When you perform the starch-free and sugar-free weight loss method, your body will lack a lot of basic energy, and because of the lack of sugar, you will feel dizzy, anxious, feel hungry and not full, and eventually cause anorexia or binge eating. When your only source of calories is protein, your kidneys will have a great burden and your bones will become fragile. When you don’t eat oil, you will lack the nutrients that oil can provide to your body, leading to hair loss, dry skin and endocrine disorders; when you consume too little protein, your muscle tissue and internal organs cannot get it. Energy repair or maintenance; these nutrients are indispensable, so don't listen to starch-free weight loss, oil-free weight loss or meal replacement weight loss methods!
4. You sleep too little
When you don’t get enough sleep, your hormonal function and metabolism will be affected. Your metabolism will decrease, making you easy to accumulate fat, and you will feel more hungry if you don’t get enough sleep. It will chronically change your eating habits, and you will eat without knowing it. More than when you are full!
5. You did the wrong exercise
If you feel that your belly is big, do sit-ups frantically, if you feel that your arms are thick, you will frantically lift dumbbells, if you feel that your thighs are thick, you will keep doing some yoga exercises to stretch your thighs...Finally, you find that your efforts have no effect at all ,why? Because usually the enemy we hate and want to get rid of is fat, and there is only one way to reduce fat, which is aerobic exercise and diet control. If you don’t do aerobic exercise, sit-ups and dumbbell lifting can only help you. Exercise the muscles and strength hidden under your fat, while yoga is just to exercise the core muscles or stretch the elasticity and stretching of the muscles. Similarly, if you only do aerobic exercises and do not do anaerobic muscle strength exercises or weight training for a long time, your metabolism will gradually decrease, which will eventually cause you to regain weight as soon as you stop running and swimming and eat more; so lose fat Do aerobic exercise, but at the same time do muscle strength training, exercise muscles to increase the metabolic rate, in order to truly lose weight!
6. Your exercise intensity is not enough
"I swim 2 kilometers today, is that enough", "I walked 3 kilometers today, but I still won't lose weight?" Unfortunately, God did not give us a body that can reduce fat by swimming and walking for a few kilometers. . To lose fat, the aerobic strength must be sufficient. Your heart rate must reach 60% to 70% of the maximum heart rate (220-your age) during exercise, and maintain it for more than 30 minutes to effectively reduce To fat. So in addition to calculating how many kilometers you have walked, don’t forget to measure or feel your heart rate and timing. Whether it’s 1 km or 100 km, as long as the intensity is too low and the time is too short, it won’t let you burn effectively. Fatty! There is also an effective way to lose fat, which is high-intensity interval training, but this method is not suitable for everyone.
7. You are too stressed
Do you have the experience of eating wildly under pressure? When you are stressed, hormones will change, affecting the secretion of cortisol and other hormones. In the early stage of stress, you may reduce your appetite due to the increase in adrenaline. But after this state is maintained for a short time, as soon as the pressure drops, cortisol will Will be responsible for improving your appetite, but let you eat more. On the other hand, when we are stressed, the brain and muscles will respond to the need for sugar as an energy supplement in order to cope with this battle. This will make you eat more sugar, increase insulin secretion, and eventually accumulate more sugar. Too much fat; high pressure will also easily decrease metabolism. What are the consequences of decreased metabolism, shouldn’t I repeat it?
But what to do when the pressure is high? Here are a few ways to fight stress obesity:
• Find a half-hour exercise to decompress. Running or lifting weights when you are in a bad mood can have a decompression effect.
• Carry graham biscuits or non-refined starches (such as sweet potatoes or oatmeal) with you to replenish your body's sugars and avoid high and low blood sugar and eat more.
•Relax yourself at the right time to reduce stress and avoid excessive hormones affecting your body.
• Be careful not to diet or overeating. Remind yourself that you should eat small, balanced meals even if you are not hungry. Remind yourself that you can’t eat large meals with high oil and sugar even if you are hungry.
8. You eat too much fast food
As mentioned earlier, the human body needs balanced nutrition to maintain life. When you consume more sugar or oil than the body needs in a day, it will accumulate fat. When you consume too much protein, it will burden the kidneys. According to the recommendations of the World Health Organization, sugar should account for 60% of total daily calories, protein accounted for 15%, fat accounted for 25%, and fast food usually cannot allow you to consume such a balanced diet, a bowl of Yangchun noodles can make If you are full in a short time, you can also prevent you from bursting, but when you only eat Yangchun noodles, you will not only become hungry at once, but you will also consume too much sugar, which will cause your insulin to rise, making it easier Hoarding fat. Therefore, even if it is fast food, you must pay attention to the amount you consume. Sugar, protein, and oil are indispensable, and excessive.
9. You do not eat breakfast
When you start a whole day of activities without eating breakfast, basically the body has no excess energy to supply the energy required for the activities you started during the day. Even if you are just sitting at a computer desk or desk, typing or doing office work, you will not feel tired, but at this time your body is consuming muscle calories to maintain basic functions of the body. And when you wait until noon, you will eat more lunch because you are too hungry! Moreover, if you do not eat breakfast for a long time, and the fasting time is long, the body will also reduce the metabolic rate to cope with the lack of energy, so don't miss breakfast. It can not only help maintain the balance of blood sugar and avoid the next meal, but also provide you with what you need for the day. Energy maintains healthy body functions.
10. You eat "excessive" healthy food
Many foods are recommended by doctors to eat during weight loss, such as sweet potatoes, bananas, avocados, whole wheat bread, brown rice, healthy nuts, etc. These foods are indeed very healthy, but don’t neglect their calories and Calorie sources; sweet potatoes, bananas, whole wheat bread, and brown rice are derived from sugars. Although they are low GI (glycemic index) sugars, they will accumulate into fat if they consume too much. Nuts and avocados belong to If you eat too much oil, you will also accidentally burst the card, so be careful not to overdo it. However, please note that high calories ≠ unhealthy, low calories ≠ healthy. Don’t refuse to eat certain foods based on calories, or eat certain foods based on low calories. This is very easy to cause uneven nutrition and lead to obesity. ! The best way is to understand all the foods you eat, control the calories you consume throughout the day, and try to achieve a balance of sugar, protein and fat.
After reading the above ten points, which of them do you meet? The above 10 points can be found that successful weight loss is nothing more than the three elements of diet, exercise, and living habits. As long as you have a healthy and balanced diet, don't eat too much, don't eat too much, exercise moderately, adjust your daily routine, and use exercise and diet to regulate stress, you can definitely be thin, healthy and beautiful! As long as you are healthy, you will naturally become thin and beautiful! Don't go wrong, start now to make healthy eating and exercise a part of your life!
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