6 tricks to overcome the weight loss platform period and make you completely lose weight

Rule 1: To lose weight and exercise more

Reality: Exercise when you are tired can make you crave sweet foods

No matter how tired you are when you wake up in the morning or after work, you will insist on going to the gym to work out because it's better to burn more calories. Really?

"When people feel very tired, it's best to give up exercising," experts say. It's wiser to take a nap first than reluctantly exercise."When people lack sleep, hormone levels will also change, and the body will crave more starchy and sugary foods." Experts say that people's willpower will be relatively weak when they are tired-a new study from the University of Chicago shows that people who didn't sleep well the first day generally eat more than 200 calories of high-calorie food the next day.

Update strategy: Few of us can guarantee 8 hours of sleep and 1 hour of exercise every day. Experts 'advice is to try to ensure 7 hours of sleep and then advance the exercise time as much as possible, because not exercising within 4 hours before going to bed is good for a good night. Sleep well.

Rule 2: If you want to lose weight, eat less

Real situation: Occasionally let go of your belly and lose everything

You may strictly follow your weight loss diet every day, only letting go at occasional weekend dinners. According to a survey by the University of Washington Department of Medicine, dieters can easily eat back the weight they lose during normal times on the weekend. "When you want to lose the last few pounds of fat, every calorie is crucial," nutrition experts say."Eating whatever you want for two days on the weekend is equivalent to wasting all your previous five days of hard work."

Update strategy: When it comes to weight loss, persistence is the most important thing. A study in the International Journal of Obesity found that people who consume the same calories for 7 days are more effective in maintaining body shape than those who diet during the weekday, which means that you consume the same amount of calories every day of the week, which is much better than you are usually strict in weight loss and eat with an open stomach on weekends.

Rule 3 Whole grain foods tend to lose weight

Reality: Except for whole wheat snacks

You replace all the snacks in your home with health-looking whole-grain snacks such as bran biscuits,"but many whole-grain foods may be high in fat, stock, high in sodium, and don't label specific calories," experts say.

Update strategy: Research has found that eating whole grains is indeed beneficial for weight control, but the so-called whole grains here does not include wheat bran biscuits or sweet crisps covered with whole grains. You should find a way to eat more brown rice, oatmeal, whole wheat breads and grains."These foods contain a lot of fiber, which is conducive to suppressing people's appetite, and are also foods with low glycemic index." Experts say that foods with low glycemic index can slowly enter the blood and provide energy for a long time, making people not feel hungry.