During Weight Loss, Falling into These Misconceptions May Make You Gain Weight!
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During weight loss, do you feel that the weight loss speed is too slow, the effect is not good, and you are about to give up? Weight loss people, if they fall into these misconceptions, they will become fatter and fatter! Hope you haven't made it!
Misconception 1, excessively single nutritional intake and excessively low calorie intake
During weight loss, it's not that the calorie intake is lower the better, nor is it just eating vegetables and fruits that can make you lose weight.Three meals of nutritional supplementation should be balanced, so that the body can maintain sufficient operating power.
When you choose not to eat meat or dairy food, the body will lack protein supplementation, muscles will decompose, and the metabolic rate will decrease. And lacking the supplement of carbohydrate energy, the body will experience low blood sugar, which is prone to dizziness, poor physique, and hair loss, and will also become irritable.
Long-term excessively low calorie intake is difficult to maintain for a long time, and after a period of time, you will feel increasingly gluttonous, leading to retaliatory eating, and at this time your weight will rebound.
Weight loss can appropriately reduce calorie intake, but it cannot be lower than the basal metabolic rate. Calorie intake needs to be greater than 1200 calories.Food nutrition should also be diversified, supplementing protein, carbohydrates and quality fats, we need to supplement from various high-fiber vegetables, coarse grains, eggs, fish, and dairy products. Three meals should choose quality and natural foods, to supplement the body's needs, and avoid malnutrition.
Misconception 2, initially choosing too high intensity of exercise
Many people overestimate their physical fitness, and initially customize high-intensity training plans, such as running for 1 hour, 30 minutes of jumping rope training. But you ignore the self who doesn't exercise for a long timePhysical fitness is very poor, and the heart and lungs cannot withstand such high intensity.
After each training, you will feel muscle soreness for days, and it takes a long time to recover. Because each training rest time is too long, it will affect the progress of weight loss, and you will be very scared when you think of the training plan.In the long run, you are prone to giving up the fitness training plan, and the weight will rebound.
Exercise needs to be gradual, not one-off. Customize training plans that cannot be adapted. Beginners can start with brisk walking, swimming, playing balls, square dancing, and hiking, and gradually improve physical fitness, and then gradually transition to jogging, jumping rope, HIIT training, so that you can continuously improve the progress of weight loss.
Misconception 3, ignoring strength training and only doing aerobic exercise
Many people think that there is no need to do strength training during weight loss, and only need to do strength training during muscle gain. But if you only do aerobic exercise for a long time, you will find after successful weight loss that the figure is very flabby, and the weight is also prone to rebound.By adding strength training, you can prevent muscle loss and improve your metabolic rate.
Because muscle is the fat body, it can help the body consume more calories every day, create a slim physique, and improve the weight loss progress. Improve your muscle mass, and the weight will not easily rebound, and you can also shape a compact hip and abdomen, improve your charm. It is recommended to do strength training 3 times a week, you can do barbell training or dumbbell trainingChoose composite exercises, such as squats, rowing, and deadlifts, to train the large muscle groups and stimulate the small muscle groups to develop.
Misconception 4, rewarding yourself with a big meal after exercise
After sweating after exercise, some friends will reward themselves with a snack or late-night barbecue. Unknowingly, this behavior will waste your fitness training. A cup of caramel latte has 400 calories, and a 100g fried chicken also has 300 calories, and a barbecue has even more calories.
1 hour of fitness can burn approximately 400-600 calories, while a meal's calories exceed the exercise consumption, so it's not weight loss, but weight gain!During weight loss, you need to control your mouth at all times to avoid wasting your efforts!
