Losing weight is difficult to say and easy to say, but it is also difficult to say simple. Everyone knows the truth of keeping your mouth shut and moving your legs. But what’s worse than not being able to do it or not being able to manage it well is the rush to lose weight. Following various "quick weight loss tips" on the Internet that sound novel but actually change the soup without changing the medicine, you can lose 5 taels a day or 10 kilograms a month. In exchange, you lose nothing. Unexpectedly, I rebounded after losing weight + the more I lost weight, the more fat I gained, until I molded myself into a body that is easy to gain weight even if I drink cold water...
Misunderstanding 1 - Eating late at night and skipping breakfast
Not only is it not helpful for weight loss, it can even lead to weight gain and obesity. Because, late-night snacks may interfere with healthy metabolism and circadian rhythms. The increased hunger caused by skipping breakfast will increase the amount of food eaten at lunch and dinner, and aggravate insulin resistance, which is not conducive to blood sugar control and maintaining the body's insulin sensitivity.
Misunderstanding 2 - Calorie control, high protein, intermittent fasting
Diet patterns that control total calories, change the ratio of the three major energy-supplying nutrients (low carbohydrate, low fat, high protein, etc.) and intermittent fasting (also known as "light fasting") all have short-term weight loss effects. However, the long-term effects of the first two are not obvious, and there is insufficient evidence for the long-term effects of "light fasting". Therefore, it is not recommended to adhere to these dietary patterns for a long time to avoid any "unintended effects" that are detrimental to long-term health.
The truth is: a low-carbohydrate diet, that is, the energy supply ratio of dietary carbohydrates is reduced from 55%-65% to less than 40%, the energy supply ratio of fat is greater than 30%, and the protein intake is relatively increased - although this can be seen in the short to medium term It has a weight loss effect, but there is insufficient evidence of its long-term safety and effectiveness. Although the ketogenic diet (lower carbohydrate than the low-carb diet) has significant short-term effects on weight loss, the safety and benefits of long-term application are still unclear. Therefore, it must be carried out under the guidance of the medical team and cannot be attempted randomly on your own.
Misunderstanding 3 - Losing weight by taking supplements
Losing weight is a slow job, and friends who are eager for quick success often place their hope in various dietary supplements that are said to save time and effort and can help them "lose weight". Including but not limited to caffeine, carnitine, white kidney bean extract, chitosan, capsaicin, conjugated linoleic acid, glucomannan, guar gum, etc. Unfortunately, there is currently no scientific evidence to confirm whether these "natural dietary supplements" are actually safe and effective for weight loss.
Misunderstanding 4 - Exercise to lose weight can only rely on aerobic exercise
As long as you exercise, no matter what form it is, it can help you lose weight. Don’t just focus on aerobic exercise. Moreover, it is best to use a combination of various forms of exercise to reduce fat while increasing muscle and limb flexibility. Aerobic, resistance, and high-intensity interval exercise can all be effective for weight loss.
Misunderstanding 5 - Staying up late increases consumption and helps lose weight
Ordinary people believe that staying up late must increase consumption, otherwise why would they feel so tired? Staying up late to watch TV shows can not only increase your personal entertainment time but also help you lose weight, so why not?
The truth is: 150 minutes of sleep per day can achieve moderate weight loss, and maintaining moderate intensity exercise for >250 minutes can achieve significant weight loss and maintenance. Exercise intensity calculation method: target heart rate = resting heart rate + (maximum heart rate - resting heart rate) × exercise intensity percentage, maximum heart rate = 220 - age. Long-term and sustained psychological stress will increase the risk of obesity. Maintaining a good psychological and emotional state is also conducive to maintaining a healthy weight.
Therefore, there are not so many mysteries for ordinary people to lose weight. As long as they restrain their desire for food and indulge in laziness, they can get one step closer to health.
