People Who Lose Weight Often Fall Into These 4 Fallacies, Leading to Inconsistent Weight Loss
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During weight loss, incorrect cognition will lead you astray, resulting in low weight loss efficiency and easy rebound after weight loss. Weight loss people, don't step into these misconceptions, otherwise, even if you eat less and exercise more, you will hardly lose weight!
Misconception 1, Single Diet, Unbalanced Nutrition
What is a single diet, such as every day you eat the same ingredients, every day you eat the same recipe, you won't get to the point of wanting to vomit? A single eating method not only exhausts the stomach and intestines, but also affects the health of the body.
The body needs a variety of nutritional elements to provide sufficient power for its operation and metabolism. The intake of protein, minerals, vitamins, trace elements, carbohydrates and fats needs to be supplemented from various foods.
Suggestion:Under the principle of controlled management, the ingredients we supplement every day must be diversified. We should choose 4-5 different high-fiber, low-calorie vegetables, 2-3 high-protein, low-fat foods, 2-3 carbohydrate staples, and 1-2 fruits. Varying the meals will also increase the fun.
Misconception 2, Unchanging Exercise
Exercise can help the body consume calories and promote fat loss. For example, if you lose weight by running, in the initial stage, the weight loss effect will be relatively good. Because the change from no exercise to exercise, the body needs a change, and the heat consumption is ideal.
However, with the progress of physical fitness and the improvement of lung capacity, the body will become increasingly accustomed to your running pace, and the heat consumption will gradually decrease. In the late stage, the efficiency of weight loss will become increasingly low, and you will find that the weight loss speed is getting slower and slower, and you will become increasingly easy to run.
Suggestion:Exercise should not be unchanged, we need to adjust the exercise project to speed up the fat burning. You can strengthen the exercise intensity or change the exercise content to make the body no longer accustomed to the original rhythm, stimulate the body to mobilize fat consumption. You can switch from slow jogging to interval running, skipping rope, playing ball, or HIIT training – these are all good training items.
Misconception 3, Fear of Strength Training
Many girls are afraid of strength training. They think muscles are easy to build and strength training will make them strong and masculine. These are common misconceptions in fitness.
For weight loss,Purely aerobic exercise will cause muscle loss, leading to a decrease in metabolic rateand a high risk of rebound after weight loss. Strength training can improve one's muscle mass, prevent muscle loss, and help establish a slim metabolism, making weight loss less likely to rebound.
Strength training will not make you become a golden Barbieor want to train through strength training to build large muscles, this is difficult. Look at the sweaty male athletes in the gym, how many of them have developed muscles.
Women's genes are not as determined as men'sthe rate of muscle growth is determined by testosterone hormone, whose secretion is 1/20 of that of men, and your starting point is not as high as that of menwhen you reach the age of 30,your muscles will gradually atrophy
under this circumstance, it's difficult to build large muscles
However, persistent strength training can help you slow down muscle loss, protect bones, maintain metabolic rate, and delay aging, making the skin tight and elastic. In addition, strength training helps to sculpt the hips and waistline – this is the dream body of many women.So, weight loss people, boldly do strength training! You don't need to be afraid of strength training, and the many benefits you can enjoy are endless.
We can start with push-ups, squats, bench presses, overhead presses, and biceps curls. We can stick to strength training for 30 minutes each time before doing aerobic exercise.
Misconception 4, Don't Eat Dinner
Many people lose weight by not eating dinner.
Have you ever thought, after lunch, there is no food until the next morning, the stomach is empty for more than 10 hours, how can the stomach and body endure? Not eating dinner, although it can reduce weight, but will harm the health of the stomach, easily cause low blood sugar, stomach ulcers, and malnutrition.Long-term no dinner, the metabolism will be suppressed, when you recover food, suddenly eat dinner, the intake of heat will store excess heat, becoming fat accumulation. It's a waste of effort.
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