A large part of the reason for the failure to lose weight is that there are too many weight loss traps in life.
The wrong approach not only can not reduce fat, but may cause malnutrition, osteoporosis, anemia, anorexia and even liver and kidney damage.
The goal of losing weight is to make yourself healthier, not at the expense of your health. So, what are the common weight loss traps, and how do we circumvent them?
Go on an excessive diet in order to lose weight
In order to lose weight, some people eat almost no staple food every day, meat, eggs and milk also eat very little. In this way, too little energy intake can lead to malnutrition.
The body needs to eat to supplement energy, intake of energy to meet the needs of the human body, can not be reduced at will.
Usually, men and women are different, the degree of physical labor is different, the degree of light, medium and heavy, the need for energy is also different.
Dieting is the premise of ensuring nutrition and eating as little calories as possible. before you go on a diet, you should consult a nutrition expert and ask how to match your diet.
Refuse staple foods in order to lose weight
The most important source of energy we need every day is carbohydrates, commonly known as carbohydrates.
One of the most common forms of sugar is starch, which comes mainly from staple foods.
Eating too much sugar can gain weight, but if there is a lack of sugar in the diet, it will cause malnutrition, hypoglycemia and even permanent damage to the brain and liver.
Therefore, proper intake of carbohydrates, especially complex carbohydrates, such as yam, taro, miscellaneous grains, etc., to provide calories while also replenishing dietary fiber, vitamins and minerals, is very good for health.
Eat only vegetables and fruits, not meat
You know, the nutrition provided by each food is different. for this reason, we have to eat four kinds of food every day: cereals, meat, eggs, milk, soy products, vegetables and fruits, dried fruits and fats.
It is suggested that the average daily intake of more than 12 kinds of food, more than 25 kinds of food per week, in order to ensure balanced nutrition.
And eat only one or two kinds of food, easy to cause nutritional imbalance, affect health.
So when losing weight, still want to ensure the intake of these four categories of food, but to redistribute the intake.
Eat more fiber to lose weight?
Dietary fiber mainly exists in grain, potato, beans, vegetables and fruits, which can increase satiety, reduce eating, reduce blood lipid, prevent gallstones, cardiovascular diseases and improve intestinal flora.
In general, adults consume about 30 grams of fiber a day.
Many people think that eating more dietary fiber food is conducive to weight loss, the more the better, in fact, this is a misunderstanding.
Dietary fiber supplementation is a “double-edged sword” that can cause many problems if it is overdosed without control:
- A large number of fiber supplements may make the gastrointestinal tract of diabetic patients “overburdened” and suffer from gastroenteritis;
- A large number of fiber supplementation may affect the absorption of calcium, iron, zinc and other elements, leading to iron deficiency anemia, osteoporosis and other problems;
- A large number of fiber supplementation may reduce the digestion and absorption rate of protein, resulting in malnutrition;
- A large amount of fiber supplementation may induce hypoglycemic response.
Drink more juice to lose weight
Although fruit juice is rich in vitamins, there are fewer vitamins and dietary fiber in fruit juice. Therefore, not only the energy is very high, the sense of fullness is still poor, prone to excessive heat.
It is suggested that we should try to eat fresh fruit and drink less juice.
The best drink is always boiled water or mineral water. drink 1500 or 2,000 milliliters a day, and if you exercise most of it, add more.
Light tea and sugar-free flower and fruit tea is also a good choice, sugar-free black coffee and black tea almost no energy, can excite nerves, increase energy consumption.
However, it should be noted that drinking coffee and strong tea on an empty stomach stimulates the stomach, depending on the constitution.
The sooner you lose weight, the better?
Some weight loss methods, claiming that a month can lose more than 10 pounds, which is very unscientific in nutrition.
Without affecting health, it is suggested that it is more scientific to lose 1 jin to 2 jin a week and 3 to 4 kg a month.
If you lose too much weight every month in some way, be sure to take care of your health.
Lose weight in extreme ways
Some people eat too much when they eat, and then regret it, using extreme techniques, such as vomiting, taking laxatives and so on to remedy.
In fact, this will not only bring great harm to the body, but also cause psychological pressure. in the long run, it will cause constipation, anorexia and other physical and mental diseases.
You need a healthy diet and proper exercise to control your weight. in any case, remember not to lose weight in extreme ways, which can have a bad impact on your health.
Losing weight can make you more beautiful, have a slim figure, and make you healthier, but it requires your unremitting efforts.