So hard to be thin! 10 bad habits are pulling you back after losing weight
do you know? Standing and talking on the phone can consume calories; drinking 500cc before meals can lose weight. On the contrary, sleeping less than 6 hours a day, the obesity rate increased by 20%; the obesity rate of not eating breakfast increased to 34%; a small dumpling heat was nearly 100 calories.
We don’t know how big they are for weight loss.
Losing weight is a behavioral development, quit these 10 bad habits, and also more effective way to lose weight.
1. Lose weight does not dare to tell the world
Are losing weight, don’t dare to tell others? This is very difficult to succeed.
The first step in weight loss is to convince yourself that you will be told close family, colleagues and friends. This seemingly indifferent behavior, Xiao Dunren, vice chairman of the Institute of Obesity Research of the Republic of China, believes that the most important thing is, “It’s easy to lose when you are bored and play (weight loss).”
He said that weight reduction requires environmental cooperation. It is a matter that needs support, will support you, and usually urges you. In addition, telling friends that they are performing weight loss, they will not be fed all the time, and they will not be misunderstood when they want to push down the dinner invitation.
2. Do not eat breakfast, thought to be thin
“If you eat less every day, should you lose weight?” It was a big mistake. People who did not eat breakfast habits had a 34% more chance of obesity than eating breakfast. Regular breakfast and lighter weight.
Xiao Dunren likens people to machines. After a night of dormancy, restarting will of course require fuel to operate, otherwise the operating efficiency will be poor. That is to say, getting up in the morning and not eating, the metabolism is poor all day, the body will think that today is “hunger day” and reduce metabolism, so that Chinese food is too hungry to eat too much, not only hurt the stomach, but also easy to fat. Remember, you must have breakfast for weight loss.
3. Sleep less than 6 hours a day
People who sleep less than 6 hours a day have a 20% increase in obesity due to hormonal imbalance. Xiao Dunren pointed out that lack of sleep can lead to an increase in fat accumulation of adrenaline and appetite-suppressing ghrelin. The appetite-suppressing serotonin and leptin are decreased. The consequence of the two-phase addition is that people eat more. The more, especially the desire for junk food.
Can’t sleep well during the week, can you sleep on weekends?
The answer is no. Xiao Dunren said that sleep should be adequate and regular, forcing yourself to go to bed at the same time, do not let the weight loss plan ruin the quality of sleep.
4. Don’t like to drink water
Water is the most important solvent in the body, which promotes metabolism and maintains skin.
The Virginia Institute of Technology found that drinking 500 cc of water half an hour before three meals a day and 2 kg after three months.
Xiao Dunren added that the feeling of satiety is related to the volume and weight of the food. Drinking a glass of water before meals, the feeling of fullness of the water is strong, naturally it is not easy to eat too much, and an average meal can consume 20 to 30 calories less. “He provides drinking water – 53535 (Taiwanese: I am thin and thin)”: 500cc for half an hour before breakfast, 300cc for breakfast and Chinese food, 500cc for half an hour before Chinese food, 300c for Chinese and dinner, and 500cc for half an hour before dinner; Both men and women drink 2,100 cc of water a day.
Xiao Dunren said that it is best to drink water at room temperature of about 20 degrees Celsius. Because the average body temperature is about 37 degrees, the body needs to consume calories to regulate the lower water temperature. It can consume 17 calories per cc.
5. Love to drink soup
Would rather drink a bowl of hot soup, and don’t eat side dishes with meat?
In fact, drinking soup will not be thinner. Taiwanese soups are usually made from large bones of animals, and almost red meat such as pork ribs soup, beef soup, not only high in calories, high in sodium, but also animal fat, excessive intake can also lead to cardiovascular disease.
Liu Yili, a dietitian at Taian Hospital, for example, a bowl of sun-dried noodles with dried meat and onion, only noodles and no soup, the calories are about 210-250 calories, even the soup is light, the heat rises to 350-400 calories, one The meal is worse than 100 cards. If there are fish plates and meat slices in the spring noodles, the heat will definitely increase. Don’t underestimate this little bowl. It is hard to eat this way for a long time.
If you want to drink warm soup, you may wish to cook the vegetable soup yourself. The heat is not so high.
6. I feel that eating small foods will not be fat.
10 dumplings have lower calories than ribs?
In order to lose weight, you may choose dumplings.
In fact, these mixed foods such as dumplings, dumplings, pot stickers, and calories are not low, don’t be fooled by its size.
Liu Yili pointed out that a dumpling of meat, there are 80 to 100 calories, a small bag of 100 cards, 2 bottles of about 100 cards, a meat package of 200 to 230 cards. “If you eat 10 dumplings with a bowl of hot and sour soup at a meal, the calories will break thousands of calories,” if the dumplings are red meat, or the dumplings are processed into curry dumplings and kimchi dumplings, because more seasonings are added. The heat is higher and you have to pay attention.
If you really want to eat, Liu Yili reminds that the frequency should be reduced, or pick up seafood and vegetables.
7. Eat too fast + eat too late
According to the research data of the annual meeting of the Society for Obesity Research, the eating habits of overweight people are ranked first with “fast food, less than 20 minutes”. Nearly 70% of people have this bad habit.
Liu Canhong, director of the Department of Rehabilitation Medicine at the Ministry of Health and Medical Affairs, said that “it is necessary to eat as one thing, concentrate on eating,” and chew slowly, biting more than 20 times per bit. Liu Yili also said that it takes at least 20 minutes for the brain to release a feeling of fullness. It takes more than half an hour for a meal. Otherwise, the stomach is full, the brain is not full, and the more it will eat, the more it will affect digestion.
In addition, eating too late is also a serious bad habit. Liu Canhong pointed out that hunger is very active at night, and people will especially want to eat high-oil and high-sugar things; and the parasympathetic nerves are active at night, which will stimulate gastrointestinal motility, digestion and absorption, and low activity at night. The fat is stored in the abdomen and liver, which are convenient for long-term storage and difficult to eliminate fat. Normal meal time should be between 17:00 and 19:30.
8. Only exercise, not active
There must be people who eat a lot and have less exercise but not fat. The key is that they engage in “NEAT (Non-Exercise Activity Thermogenesis)”, which is to burn fat through daily trivia, such as standing. When you climb stairs, gardening, do housework, or watch TV, you can’t sit and walk.
Xiao Dunren said that people with high NEAT are usually in a state of strong activity, and they consume more calories per day than those with low NEAT. Although each study has different opinions on how many cards it will consume, it is certain that NEAT will affect your weight.
When you talk about your mobile phone next time, stand up and walk away; don’t complain that the parking space is too far, this is a good opportunity to lose weight.
9. Aerobic exercise does a lot but ignores muscle strength training
There is a lot of sweat in the movement, and there is always the illusion that fat is leaving quickly. But only pay attention to aerobic exercise such as jogging, flywheel, do not care about anaerobic training, easy to regain fat, and thin and slow.
“Long muscles” are important for maintaining weight. Anaerobic strength training can make muscles proliferate, and muscles burn 5 times more calories than fat, which can prolong the time of fat burning. Because the muscle mass drops by 1% every year after 25 years of age, you should continue to do interval training, such as 7 minutes of exercise (see “Health”, No. 190) or sit-ups, push-ups, simple anaerobic exercise to increase the body’s basal metabolism. Rate and fat burning capacity of muscle cells. When exercising, aerobic exercise and muscle strength training can be reduced quickly and reduced.
10. Reduce it tomorrow, always use food to reward yourself
“I am so tired today, it doesn’t matter if I eat a little more.”
“Friends, I can’t help but eat!”
Stop using food as an emotional outlet, or blame your friends for losing weight.
Gao Xinnong, a weight manager at the Ministry of Health and Economics, said that weight loss should not be forgotten. When you are soft on your own, think about the motivation to lose weight. Moreover, the regular diet has been a long time, and suddenly “breaking the ring” to eat, but hurt the stomach.
If you really can’t push the dinner, you might want to eat some fruits, high-fiber biscuits at home, take the food, picky eaters, eat YouBike or walk home. Otherwise, I often think that “I will reduce it tomorrow”, it is no problem that the weight loss efficiency is poor.
“Slimming is like attacking the city, and defending the city is the most difficult.” Liu Canhong, will lose weight to live, develop good habits such as hyperactivity, slower eating, regular meal, regular work, drink plenty of water, seek support from others, The weight per week is the key to long-term health and slim body.