Why dieting and weight loss will not succeed, this is a truth that must be faced

Most people who want to lose weight by dieting often fail repeatedly, watching their weight go up and down and complaining why miracles do not happen.

These dieting prescriptions often lack practical strategies for buying, cooking and eating out, and do not address human emotions and desires for food, only dividing it into what you can and cannot eat. If the food you can eat is not your favorite, weight loss is not yet, you have already stepped into the emotional hell.

When food life becomes boring, eating becomes a punishment, soon you will be physically and mentally exhausted to raise the white flag, the result is not only fat back, even fatter than the original!

The yo-yo effect (yo-yo cycle) of losing weight again and again, people no longer believe, respond to the body's signals and needs, food as the enemy, not necessarily to get the devil's body, but may be replaced by nutritional disorders and binge eating, anorexia pain.

According to statistics, regardless of whether they try or by the expert guidance, rely solely on a rigorous diet plan, want to lose weight, only 5% of people can succeed. The reasons for failure include.

Basal metabolic rate decreases The so-called basal metabolism refers to the minimum amount of energy needed to maintain life and organ functioning. About 15-30% of the daily caloric intake is consumed in physical activities, while 65-70% is provided for basal metabolism. Therefore, the higher the rate of basal metabolism, the more calories consumed, and the less likely to gain weight.

Even during weight loss, the total caloric intake should not be less than 1200 calories. When the body feels a shortage of calories due to hunger, it will lower the basal metabolic rate to store fat more efficiently. After stopping the diet, the basal metabolic rate will not be restored, although the amount of food less than before, the chance of regaining weight is greatly increased.

The weight lost by dieting includes fat and muscle, but when you regain weight, only fat is produced, and muscle tissue is not enough, so your body shape will only sag, resulting in a vicious cycle of worse basal metabolic rate.

Most diets claim that you can lose a few pounds in a few days, but they don't tell you how not to gain the weight back after you resume your regular diet. The truth is that consistent and regular changes to your lifestyle are more effective than intense, short-lived starvation.

You may still be lazy, indulgent, half-hearted, but do not give up on yourself, such as the summer to lose weight again, to 80 kg to lose weight, and so on, but to quickly return to your new life plan, the more positive attitude, the higher the chances of success.

Must be forced to develop good habits

Part1. beneficial eating habits

The first thing you need to do is to get rid of the nightmare of the yo-yo effect by quitting bad, good eating habits.

You should eat three meals regularly, especially not skipping breakfast. Breakfast is a great way to improve your basal metabolic rate. Hunger in addition to the bad mood, but also not conducive to weight loss, do not eat regularly is easy to cause the next meal to eat too much. Three meals are best spaced 4 to 6 hours apart, do not eat within 2 to 3 hours before bedtime. Even if you take a small number of meals to lose weight, but also as much as possible at a fixed time to eat and eat snacks.

The more types of food, the better. Often eat similar food but easy to gain weight, change the food can make the body digestive enzyme diversity, stimulate cell metabolism, eat once or twice a week rarely eaten food, can avoid nutrient monopoly. You should have three sets of breakfast, choose different meat for lunch and dinner, and eat as many vegetables as possible in five colors.

Eat at the table. Don't watch TV or even work while eating. This can cause indigestion and make people eat too much without realizing it. Remember, don't use eating to vent your emotions.

Beware of the trap of "eating until you're full". If you take more and more to get enough to eat, you will often eat as much as your stomach can hold, making you eat more. At the beginning of learning moderation inevitably do not feel full, but after a period of adjustment, the appetite will naturally shrink. It is better to eat well than to eat a lot.

Eat vegetables first. Fiber can increase the feeling of fullness and help digestion. The potassium in them is good for water metabolism and helps reduce swelling.

Eat slowly. It takes time from the beginning of eating to the signal from the brain's saturation center, so gobbling will only lead to over-eating. It is better to bite 20 to 30 times to taste the food carefully and enjoy it, and also reduce the chance of snacking.

Drink more water. Drinking water helps metabolism and detoxification, but also to reduce appetite, every 1 kg of body weight should drink 30 water, 5 to 7 am, 3 to 5 pm, until half an hour before dinner is a good time to drink water, but should not drink more meals to avoid affecting digestion. If you are used to drinking soup instead of water, you should pay attention to the excessive intake of salt (sodium), but it will cause edema.

Part2. small changes in life help a lot

Want to lose weight, consumption of calories must be more than eaten, in addition to a healthy diet and exercise, but also some small changes in life can help:

Brush your teeth after each meal. Not only is it good for your dental health, the fresh, clean feeling in your mouth can also make you less likely to snack, especially desserts.

Use utensils for rationing. For example, use a small bowl instead of an omelet cone for ice cream, or pour the salted chicken from the bag into a bowl to make the amount of food clearer and keep you alert to not eating too much.

Keep an eating diary. Especially at the beginning of weight control, writing down everything you eat can help you evaluate your eating habits and it's best to be honest about them. Many people often think they are not eating anything, but if you write it down in detail, you will find that you are eating more caloric food than you thought.

Weight loss must avoid the trap

Part1.Review weight loss gimmicks

Weight loss market is full of business opportunities, from time to time there will be new tricks, how to distinguish just a popular gimmick, or worth a try, the United States Mayo Medical Center provides the following criteria to review.

Promises short term results.

Offers only a single product or food.

Sounds too good to be true.

Cites studies that summarize simple conclusions on their own, without any cause and effect.

Only a single experiment to support it.

Making dramatic claims about effects that conflict with known scientific evidence.

Hardly divides food into good food and bad food.

Promotes weight loss theories in order to promote a certain product.

Cites studies that have not been validated by other experts.

The recommendations and promises made completely ignore individual differences.

Excluding one or more of the six food groups.

Part2. Beware of weight loss diet

Many food claims to reduce weight, the reasons include: "detoxification", "contains ingredients to improve the basic metabolism", "reduce the absorption of sugar and fat", etc., people are excited.

"There are only two kinds of drugs that can suppress appetite and reduce fat absorption, and because of the side effects, they must be taken under the instruction of a doctor," said Masa Okabe, a medical doctor from Keio University who runs a weight loss clinic in Tokyo.

In fact, the body fat is not reduced, the weight can not be reduced, some body weight is normal but the body fat rate is too high, but to pay attention to the "hidden obesity".

Body fat only when the consumption of calories is greater than the intake, only then began to reduce, eat less, more exercise is the only way, it is not possible to add a certain ingredient to eat will not be fat. Some of the products boasting weight loss, but the calorie count is very high, more detrimental to weight control.

These products also include the problem of "insufficient experimental subjects, not labeled to reduce how much body fat, or only based on animal testing; some ingredients require a large intake to be effective, but deliberately not labeled," said Takahashi Kuniko, a professor at Gunma University in Japan, which has long examined health food information.

For those who do not want to adjust their dietary patterns, and insist on seeking "magic weight loss food" people, "just want to use those who promise to eat will be thin things to reduce guilt," Professor Takahashi believes.

Want to avoid the trap of weight loss diet, should pay attention to.

Beware of eating only……weight loss method. For example, only eat apples for a few days, only drink yogurt weight loss method, not only will cause nutritional disorders, and most likely to lose muscle weight, fat back to all fat.

The food that is advertised to accelerate water metabolism may reduce edema and constipation discomfort, but not reduce body fat.

completely do not eat carbohydrates or fats, destroy the nutritional balance of the weight loss method, a short period of time will be reduced, but prone to side effects, such as eating only meat is not conducive to kidney function, will be thirsty, flatulence, back pain, loss of calcium, etc., against human nature and difficult to sustain.