Why is your weight loss plan failing again and again? After catching the real murderer, how to effectively and healthyly lose weight, then go into the road of weight loss advancement together!
One, eight 'suspects' that affect your weight loss failure
01. Insufficient sleep
According to research, sleeping less than 5 hours per night increases the risk of weight gain. Insufficient sleep can affect your hormone levels and affect your appetite and hunger.
02. Do not drink enough water
2 to 6 cups of purified water a day can help you lose extra weight. Water does not contain calories, so you don't have to worry about gaining weight to satisfy your full stomach. Of course, when you drink water, please avoid picking up those high calories. Drinks, whether it's sugar-filled soda, juice or coffee drinks, the high calories in a sweet drink can make you gain weight.
03. Wait too long to eat too much
When you are very hungry, don't overeat, because when you eat too much, your metabolism will slow down, and your calories will not be consumed before the next meal begins. So when you are hungry, try to eat smaller Part, eat a few more times.
04. Sitting all day without exercise
When you are sitting, your body will lose the ability to know how much you eat too much, causing you to eat a lot but still keep eating. A short exercise break can help you stay healthy, the little lion recommends after lunch or When watching a favorite TV show, make a 10 minute pacing, of course, it is ok to stand up. (The little lion is too lazy to stand up...)
05. Reward for food after your workout
Exercise is a great way to lose weight, helping you burn calories and increase muscle mass. However, if you indulge in a big meal after each workout and reward yourself, then waste all the sweat you have flowed. Also pay attention to high-sugar sports drinks, although they can help you quench your thirst, or give you energy supplements, but their calories can be very high.
06. Excessive drinking
Whether you like wine, beer or a mixed drink, alcohol increases calories. Drinking more than 3 glasses of alcohol a day, you may gain weight or be overweight. It may be a different way, dinner with a glass of wine, but can help you lose weight.
07. Your thyroid is not good
If your thyroid gland is stagnant, you will get up to 5 to 10 pounds more than those who work properly with the thyroid gland. Because the thyroid gland can control your energy levels and the body's hormones that break down food. If the thyroid is not enough, it may be very It's hard to lose weight. You will feel edema because you have too much water and salt in your body. If you think you may have a thyroid problem, you can ask your doctor, the drug can control the level of thyroid secretion.
08. The medicine you have eaten
The drugs you have eaten for other health problems will also increase your weight. For example, steroids can change your metabolism and make you feel hungry, so you can eat a lot and get extra belly fat. Antihistamines also It can relieve your hay fever, but it can lead to weight gain.
Second, 10 Tips on the road to lose weight, but also lose weight losers
Tips1. Big breakfast
You must be wondering why you have to eat breakfast for weight loss. Some studies have shown that starting your day with a high-protein diet (especially invigoration and nuts) can make you feel fuller, hunger will weaken, feel More full, not hungry.
Tips2. Photo Diary
EatQ author PsyD said: 'We have terrible memories of what we eat. ' You can try to save your food photos on your phone and look through the next snack or meal. These photo diaries will remind you that you have What to eat, this may help you eat less or choose other low-calorie foods.
Tips3. Take advantage of fitness apps or other smart sports devices
Daily number of friends from WeChat campaign Leaderboard The emergence of these sports apps, and Apple’s launch of apple watch, we have more and more ways to record our sports data. They will record your sports data, track your health indicators, set your fitness. And weight loss programs, more or less, they are changing our lifestyle.
Tips4. Sort your food storage reasonably
After you are determined to clean up the food you can't resist, we recommend that you do the following further: In the refrigerator or in the cabinet where you store the food, move the healthy food to the place where you can catch it at a glance, increase your opening. Doors are more likely to seize their chances.
Tips5. Find a partner
A person's weight loss is lonely, and it is easy to give up halfway. Join some weight loss clubs, team support can help you lose weight. In the team, you will get encouragement and support, in addition, a small weight loss between peers Competition will also increase your chances of losing weight.
Tips6. 'My weight loss diary'
The beginning of weight loss is the result of self-denial. In the process of losing weight, we often find it more and more difficult, especially in the bottleneck period of weight loss, it is easy to give up. At this time, you can try this method: Think of yourself as Your own friend, record the activity of 'he' in the diary, and then read it out loud. This will make your brain's unconfident voice weaken, and encourage yourself through self-psychological hints.
Tips7. Enter the pool
Rasmussen said that swimming is a full-body exercise, and dreamy calories burn. When swimming, the whole body muscles participate in exercise, and the muscles of the whole body can be well trained. In addition, due to the resistance of water, The thermal performance is larger than air (26 times that of air), that is to say, at the same temperature, the human body loses more than 20 times more heat in the water than in the air, which can effectively consume heat.
Tips8. Keep complacent
Once a healthy way to lose weight begins, your body will change more or less, regardless of the scale of the change, and it will go in the right direction. Rubino said: 'By losing weight, remind yourself what you got. ' Is your clothes getting looser? Is your blood pressure lowered? Can you do more exercise? Celebrate every extraordinary victory!
Tips9. Ensure adequate sleep
You may not rest. Studies have shown that lack of sleep can change the hormones that control hunger, and also inhibit leptin secretion. More seriously, long-term lack of sleep can lead to increased physiological stress, which in turn causes a chronic inflammatory response, resulting in 3. The increase in edema and fat synthesis, of course, the weight will rise.
Tips10. Stage complex
Usually, we will make up for a Big idea, and we will slim down into a flash of lightning after a few months. The reality is that there are some gratifying changes in weight, but the decline is small. At this time, we should not force ourselves. Continue to improve the difficulty of losing weight, this is not a failure. You can revisit your diet and exercise plan, can you make some adjustments instead of blindly increasing the amount of exercise?
