Solve the five myths about weight loss and lose weight healthily

Nowadays, losing weight can be said to have become a national sport. Whether it is for beauty or health, men and women are looking for effective ways to lose weight. However, there are many ways to lose weight on the market. Many people fail to lose weight and even harm their health because they lack the correct concept of losing weight. Here are some ways to solve the five major weight loss myths for you and teach everyone how to lose weight correctly without harming your body!

Myth 1: Is it okay to eat more negative calorie foods?

Some foods are dubbed "negative calories" and are considered difficult to digest and the body consumes a lot of calories when digesting these foods, so you can get thinner and thinner as you eat them. In fact, although the calories of certain foods are not high, especially vegetables rich in dietary fiber are regarded as representatives, the calories consumed by the body to digest these foods cannot be compared to the calories contained in the food itself. There is no food that causes a person to reach a negative calorie balance.

Myth 2: As long as you restrict sugar intake, you can lose weight quickly?

Many people who want to lose weight will adopt low-carbohydrate diets. They believe that as long as they pay attention to their sugar intake, they can achieve their goal of losing weight even if their total daily calorie intake is not calculated. Most of their diet tends to choose high-protein and high-fat foods, such as steak, bacon, mayonnaise and eggs, and believe that this is a good way to lose weight quickly. In fact, reducing or not eating carbohydrates (sugars) at all will automatically reduce the total daily calorie intake, but you still have to pay attention, because once the total daily calorie intake exceeds what the body can burn and consume, body fat is still easy to form and accumulate.

Myth 3: Low-fat foods usually have lower calories?

Compared with pursuing a low-sugar diet, some people care more about "fat" and believe that as long as they choose foods labeled as low-fat foods, they can reduce their calorie intake. In fact, in many cases, some manufacturers add more sugar to add flavor to low-fat foods themselves, and the natural calories will increase, even higher than those of non-low-fat products.

Myth 4: Will a low-sugar diet make your body burn more calories?

The most talked about charm of the low-sugar diet seems to be that it can increase metabolic rate and increase the speed of weight loss. In addition, many people have the desired weight loss results by pursuing this diet theory, and this myth seems to be even more immortal. In fact, the reason why the low-sugar diet seems to have excellent results in weight loss is mainly that the body's water weight is lost violently at the beginning, and the effect of a sudden drop in weight is most easily visible. However, long-term implementation of a low-sugar diet will slow down metabolic rates because sugar has a huge impact on the thyroid.

Myth 5: As long as you exercise more, you don't have to count calories?

Some people with exercise habits may find that adding more physical training can shed excess body fat, so they are not interested in controlling food calories. In fact, increasing physical training does help the body burn excess calories and achieve weight loss, but we must realize that there is still a limit to the exercise that the body can withstand. Once the body exceeds its capacity, the loss of body fat will also end.

Focus on safe weight loss

1. Eat at least 1200 calories per day

It is best to reduce your calorie intake by 500 calories per day and get moderate exercise so that you will not cause malnutrition or decrease the basal metabolic rate.

(2) Don't lose more than 1kg per week

However, 1 kilogram is for obese people who are 20% overweight. If your weight is less than 20%, or if someone with ideal weight wants to lose weight, it is recommended not to lose more than 0.5 kilograms per week.

(3) A balanced diet

It's not like you can lose weight by not eating anything. It's very important to choose food carefully! If you can follow the principles of high fiber, high nutrition, low calories, as well as less oil, less salt, and less sugar, and eat more vegetables and fruits that are low in calories and feel full, not only will you not have to limit the amount of food, but you can also eat it until you are full!

(4) Chew slowly

If you eat wolfing down your food and eat quickly, it will not only increase the burden on your stomach and easily lead to indigestion, but you will also unknowingly eat too much food, causing an increase in calories! (Because it takes a while for food to reach the stomach to convey the feeling of fullness to the brain. If you eat too fast, the brain will have no time to give instructions, and by the time you feel full, you will have eaten too much!)

(5) Moderate exercise

Exercise for 20-30 minutes 3-5 days a week can increase the basal metabolic rate, accelerate fat metabolism, and increase muscle mass. Moreover, your body will continue to burn calories for a few hours after exercise!

(6) Drink moderate water

Water is the essential element for all functions in the body. Drinking water in moderation can normal metabolism and help lose weight.

In fact, healthy weight loss does not depend on losing kilograms of weight, but on whether some health indicators in the body have normalized (such as whether bad cholesterol LDL has decreased; whether good cholesterol HDL has increased; and whether blood pressure and blood sugar have tended to normalize). If the health index is normalized, even if the weight is not lost, it can be called a successful weight loss! The most important thing is that if the weight gains less than 50% of the weight lost within 3-5 months after the weight loss is successful, then it can be considered a successful weight loss! (Internship Editor: Yan Yugeng)