Overcoming the bottleneck of weight loss allows you to lose weight if you want

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.

Rule 4: Never eat in a restaurant

Reality: Eating at home may also gain weight

There seems to be no controversy that frequent eating and drinking outside is not conducive to weight loss. Researchers found that restaurant chefs generally served two to four times the prescribed portion. Therefore, buying and cooking your own vegetables will definitely be good for your waist.

That may be the truth, but if you don't pay enough attention, some seemingly insignificant bad habits may also invalidate this weight-loss strategy: tasting while cooking, adding a lot of oil, seasonings and sauces, and also collecting leftover soup leftovers while clearing the table.

Updated strategy: "Measuring cups and spoons should be used throughout the cooking process." Experts suggested. "That will help you better judge how much seasoning you add." Sizing the plate can also help you measure those that are difficult to measure. When you eat, always take small plates and bowls, and put the extra food directly into a crisper to freeze it. This will avoid the situation of holding out your chopsticks when there are still more dishes.

Law 5 Chew slowly

Reality: Eating slowly and sometimes eating more

This is probably the most repeated weight loss rule in the world: Eat slowly and eat less. But this only works when you eat alone. If many people eat together, the effect may be completely opposite. A meeting minutes of the American Dietetic Association pointed out that if you eat with family and friends, it is easy to consume 40 to 70% more calories.

"In pleasant environments such as restaurants and banquets, people often tend to eat significantly more," experts say."Social activities can easily be distracting and make it difficult for people to notice what's on their plate."

Update strategy: When eating out with friends, have an appropriate eating strategy that will help you not worry about the calories on the table, experts say,"For example, whether you're going to eat a piece of bread or a glass of wine, you treat the starter as a staple rather than an appetizer." To put it another way in line with China's national conditions, it is definitely safer to put your chopsticks into a vegetarian plate than to eat big fish and meat.

Rule 6: Find a partner and lose weight quickly

Reality: Your best friend may hold you back

Finding a friend to work together to lose weight is obviously much more fun than simply enduring the pain of dieting alone, which is why many people who want to lose weight are keen to persuade their best girlfriends to join their weight-loss plans. The bad news is that her less positive attitude may have a negative impact on your weight loss plan.

"Partners observe each other's eating and exercise habits and make adjustments to achieve consistency." Experts say if your weight loss partner makes excuses not to exercise or eat some junk food you plan not to eat, you may also be tempted to compromise.

Only those who have close weight-loss goals and can strictly adhere to their weight-loss plans can form weight-loss alliances. "If you have to persuade your friend to join your weight loss or exercise program," experts say,"that means she hasn't made up her mind."

Update strategy: Sit down and discuss your diet and training goals with your weight loss allies. Experts suggest that if your weight-loss plans are far behind your goals, you might as well complete the weight-loss plan alone or find another like-minded weight loss partner. (Editor in charge: Yang Miao

Intern Editor: Zhang Xiaoqi)