Does weight loss always rebound? These bad habits are destroying your efforts, and many people are the first to fall victim

Despite eating more vegetarian than rabbits and exercising as much as marathon runners, the numbers on the weight scale fluctuate like a roller coaster? Don't rush to blame metabolism, you may be using these 'invisible weight loss assassins' to ruin your own efforts. Today, let's take a look at those seemingly harmless daily operations that can turn weight loss results into foam.

1. Lack of sleep is the accomplice of fat

1. Staying up late activates the "hunger mode"

When the sleep time is less than 6 hours, the body will mistakenly believe that it is in danger of survival The machine secretes hunger hormones that stimulate appetite while inhibiting leptin that produces satiety. That's why I always want to reach for the snack cabinet when watching TV shows late at night.

2. Metabolic rate directly discounted by 30%

People who only sleep for 5 hours a day for a week will experience a nearly 30% decrease in basal metabolic rate, which is equivalent to burning half a bowl of rice less calories in a quiet state. Even more frightening is that during sleep deprivation, the body tends to break down muscles rather than fat.

2. Retaliative dieting lays a rebound trap

1. Extreme dieting triggers body warning

Consuming extreme diets below 800 calories per day will activate the body's "hunger protection mechanism", and all calories entering the body will be absorbed super efficiently. After returning to a normal diet, the speed of weight rebound is comparable to that of fire The arrow ascended into the sky.

2. Malnutrition slows down fat burning efficiency

Long term lack of high-quality protein and healthy fat in the diet can lead to insufficient enzyme materials for breaking down fat. Just like a sports car without gasoline, even the best engine cannot start.

III. Invisible Heat Explosion Bullets are hard to defend against

1. Sugar coated bullets of "healthy food"

claim that low-fat yogurt may contain more sugar than cola, and refined flour accounts for the majority of whole wheat bread. Carefully review the top three ingredients on the ingredient list, and be alert when names such as white sugar and fruit glucose syrup appear.

2. Liquid calories are most easily overlooked

The calories of a cup of milk tea need to be consumed by brisk walking for two hours, and the sugar content of freshly squeezed juice is 1.5 times that of cola. All sweet drinks are made by wolves wearing sheepskin.

4. Sports mistakes make sweat flow in vain

1. Only doing aerobic single mode

Simply running and swimming will allow the body to adapt to the fixed consumption mode, just like an old driver driving more fuel efficient. Adding strength training to increase muscle mass is necessary to create a "high metabolism physique" that burns continuously for 24 hours.

2. Compensating for psychological effects after exercise

Many people unconsciously eat more after exercise, and a piece of cake can offset the effort of a 40 minute elliptical machine. The amount of heat consumed during exercise is far less than imagined, and controlling one's mouth is always more important than taking a step forward. These weight loss killers hidden in the details are quietly undermining every effort you make. Change doesn't need to be earth shattering. Start by going to bed one hour early tonight and checking food labels again tomorrow, allowing healthy habits to accumulate like a snowball. Remember, the truly effective way to lose weight is to stick to it for a long time.