Compliance with the principles of diet, but also regular exercise, but still can not lose weight? Eat less and move more, can not guarantee the success of weight loss. It turns out that some small habits in life such as hate to take the stairs, take transport only sit, do not stand, do not like to drink water, do not eat breakfast, love to eat small volume of high calorie food, etc., invariably offset the efforts made to lose weight.
Did you know? Stand and talk on the phone can burn calories; drink 500cc of water before three meals can lose weight. On the contrary, less than 6 hours of sleep a day, the obesity rate increased by 20%; not eating breakfast increases the obesity rate to 34%; a small dumpling calories will be nearly 100 calories.
We do not even know that they have such a great impact on weight loss.
Weight loss is behavior, quit these 10 bad habits, but also their own more efficient way to lose weight.
1. Do not dare to tell the world to lose weight
Are losing weight, do not dare to tell others? This will be very difficult to succeed.
The first hurdle of weight loss is to convince themselves, and then to inform their close family members, colleagues and friends. This seemingly indifferent behavior but the most important, “boring up to play (weight loss), easy to fail.”
Weight loss requires the cooperation of the environment, is a matter that requires support, will support you, usually will also urge you. In addition, tell friends are carrying out weight loss, more will not always be fed, want to put off dinner invitations, so as not to be misunderstood.
2. Do not eat breakfast, think you can lose weight
“If you eat one less meal every day, you should lose weight, right?” This is a big misunderstanding. People who did not eat breakfast were 34% more likely to be obese than those who regularly ate breakfast.
Eat breakfast regularly and lose weight.
People are like machines, after a night of hibernation, restart the machine certainly need fuel to operate, otherwise the operation efficiency is poor. That is to say, wake up in the morning not to eat, poor metabolism all day, the body will think that today is a “hungry day” and reduce metabolism, so that Chinese food starvation over-eating too much, not only hurt the stomach, but also easy to gain weight. Remember, to lose weight must eat breakfast.
3. Sleep less than 6 hours a day
People who sleep less than 6 hours a day because of the destruction of hormonal balance, obesity rate increased by 20%. Sleep deprivation will lead to accelerate the fat accumulation of adrenaline, stimulate appetite hunger (ghrelin) rise, suppress appetite serotonin, leptin (leptin) but decline, the two add up to the result is to let people eat more and more, especially to increase the desire for junk food.
If you can’t get enough sleep during the week, can you use the weekend to catch up on sleep?
The answer is no. Sleep should be adequate and regular, force yourself to go to bed at the same time to lie down, do not let the weight loss program ruined in the quality of sleep disorders.
4. Do not like to drink water
Water is the body’s most important solvent, can promote metabolism, skin maintenance.
Virginia Polytechnic Institute study found that the daily three meals half an hour before drinking 500cc of water, 3 months later can lose 2 kg.
The feeling of fullness is related to the volume and weight of food, drink a glass of water before meals, the feeling of fullness of water is strong, naturally not easy to eat too much, a meal can be an average of 20 to 30 calories less intake. Provide water tips – 53535: drink 500cc of water half an hour before breakfast, 300cc between breakfast and Chinese food, 500cc half an hour before Chinese food, 300c between Chinese food and dinner, 500cc half an hour before dinner; both men and women should drink a total of 2100cc of water every day.
Xiao is best to drink water at a room temperature of about 20 degrees Celsius, because the average human body temperature of about 37 degrees, the body needs to consume heat to adjust the lower water temperature, each drink 1cc can consume about 17 calories.
5. Love to drink soup
I would rather drink a bowl of hot soup than eat rice with vegetables and meat?
In fact, soup is not thinner. Soup is usually made from animal bones, and almost always red meat such as ribs and beef soup, which is not only high in calories and sodium, but also animal fat, which can cause cardiovascular disease if consumed in excess.
If you want to drink warm soup, you may want to cook your own vegetable soup, the calories are not so high.
6. think that eating small volume of food will not gain weight
10 dumplings are lower in calories than ribs bento?
In order to lose weight, you may choose dumplings.
In fact, these mixed food such as dumplings, pot stickers, siu mai is not low in calories, do not be deceived by its size.
One meat wrapped dumpling has 80-100 calories, one dumpling has 100 calories, two roast dumplings have about 100 calories, and one meat wrapped dumpling has 200-230 calories.
“A meal of 10 dumplings with a bowl of hot and sour soup, the calorie count will break 1,000 calories,”
If the dumplings are wrapped in red meat, or dumpling skin and then processed into curry dumplings, kimchi dumplings, because of the addition of more seasonings, higher calorie content, have to pay attention to.
If you really want to eat, reduce the frequency, or choose to eat the seafood and vegetables.
7. Eat too fast + eat too late
According to the research data of the annual meeting of the Obesity Research Society, people who are overweight often have eating habits to “eat fast, less than 20 minutes” ranked first, nearly 70% of people have this bad habit.
The study also found that the number one common eating habit of overweight people is “eating fast, less than 20 minutes”. The brain needs at least 20 minutes to release the feeling of fullness, a meal should be eaten for more than half an hour, otherwise the stomach is full, the brain is not full, will eat more and more, and will affect digestion.
In addition, eating too late is also a serious bad habit. Hunger factor is strong at night, which will make people especially want to eat high oil and sugar; and the parasympathetic nerve is active at night, which will stimulate gastrointestinal motility, digestion, absorption, and low activity at night, which is easy to let fat stored in the abdomen and liver, which are convenient for long-term storage and difficult to eliminate fat. The normal meal time should be between 17:00 and 19:30.
8. Only exercise, not activity
The key is that they engage in “Non-Exercise Activity Thermogenesis (NEAT)”, which means they burn fat through daily chores, such as standing, climbing stairs, gardening, doing housework or watching TV when they can’t sit still for a walk.
People with high NEAT are usually in a state of high activity and consume more calories per day than people with low NEAT. Although the studies differ on how many calories will be consumed, it is certain that NEAT will affect your weight.
Next time you talk on your cell phone, get up and walk; don’t complain that the parking grid is too far, this is a good opportunity to lose weight.
9. Aerobic exercise do a lot but ignore muscle training
Exercise a lot of sweat, always have the illusion that fat is leaving quickly. But only pay attention to aerobic exercise such as jogging, fly wheel, do not care about anaerobic training, easy to regain weight, and slow to lose weight.
It is important to “grow muscle” to maintain body weight. The anaerobic muscle training can make muscle growth, muscle and burn 5 times more calories than fat, can prolong the time of fat burning. Because muscle mass decreases by 1% each year after the age of 25, you should continue to do interval training such as 7-minute exercises or simple anaerobic exercises like sit-ups and push-ups to build muscle mass and improve the body’s basal metabolic rate and the fat-burning capacity of muscle cells. Exercise, aerobic exercise and muscle training two-pronged approach, in order to lose fast and lose good.
10. Reduce tomorrow, always treat yourself with food
“I’m so tired today, it’s okay to eat a little more.”
“Friends, I can not not eat!”
Stop using food as an outlet for your emotions, or blame your friends for your weight loss failure.
Weight loss should not forget the original intention, when you are soft on yourself, think about the original decision to lose weight motivation. In addition, the regular diet for a long time, suddenly eat a lot, but hurt the stomach.
If you really have a meal that you can’t put off, you may want to eat some fruit and high-fiber biscuits at home first to pad your stomach, adopt the principle of sharing and picking your food, and eat up and ride a bike or walk home. Otherwise, always think “I will lose tomorrow”, it is no wonder that the efficiency of weight loss is poor.
“Weight loss is like attacking a city, defending the city is not easy.” The weight loss life, to develop good habits such as moving more, eat slower, regular meals, regular rest, drink more water, seek the support of others, weekly weight is the key to long-term health, slim body.
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