I thought it was a big fat loss, but in fact, it's a huge gain! Losing 35 pounds discovered: 4 ineffective weight loss habits!

What is the most heart wrenching truth on the road to weight loss? It's not that the numbers on the scale remain unchanged, it's that you think you're losing weight, but in reality, you're secretly hoarding meat! The "weight loss secrets" that have been hyped up by fitness bloggers may be the hidden traps that hinder you from losing weight. A person who has successfully shed 35 pounds of weight has summarized these deceitful weight loss methods through a history of blood and tears.

One, what you think of as healthy food may be calorie fried Bullet

1. Dried Fruit and Vegetable Disguise

Dehydrated fruits shrink in volume, making people unconsciously eat the entire bag. 100 grams of dried mango contains up to 325 calories, equivalent to 3 bowls of rice. Not to mention the sugar and oil added by merchants, which turn originally healthy snacks into sweet traps.

2. The Conspiracy of Salad Dressing

Lettuce and cucumber are indeed low in calories, but two spoonfuls of mayonnaise can break through 400 calories. Those sauces that claim to be "zero fat" often compensate for their taste with more sugar.

3. Misunderstanding of Whole Wheat Foods

True whole wheat bread should have visible bran particles and a rough texture. Many "whole wheat" products on the market only add caramel colored white bread, but their GI value still skyrockets.

2. Misconceptions about exercise can make you achieve twice the result with half the effort

1. Limited aerobic exercise

Although running alone consumes calories, the body quickly adapts to the rhythm. Adding strength training to increase muscle mass is necessary to create a continuously burning 'lean physique'.

2. Post exercise compensation psychology

Many people have the idea of "I have already exhausted myself and can eat more" after exercising. In fact, jogging for 30 minutes can only consume 200 calories, which can be easily offset by a piece of cake.

3. The lie of local weight loss

There is no "only belly slimming" exercise, and fat consumption is systemic. Rolling the belly can only exercise muscles, and to lose the fat covering the muscles, it is necessary to rely on whole body exercise.

3. Hidden obesity factors in lifestyle habits

1. Mechanism of staying up late to promote obesity

Lack of sleep can lead to a decrease in leptin (satiety hormone) and an increase in ghrelin (hunger hormone). Staying up late for three consecutive days, craving for high calorie foods Hope to increase by 45%.

2. The backlash of excessive dieting

Long term insufficient calorie intake will trigger a "famine mode" in the body, actively reducing the basal metabolic rate. That's why many people rebound after eating a little more after dieting.

3. Stress eating

Elevated cortisol levels promote fat accumulation in the abdomen. Do you really want to eat fried chicken and milk tea when you're under a lot of pressure? This is not a matter of willpower, it's hormones at work.

4. Solutions to break the ineffective cycle

1. Learn to read the nutrition chart

Focus on the calorie intake per 100 grams and the ratio of the three major nutrients. The top three ingredients on the ingredient list are sugar, oil, and refined carbohydrates, which should be carefully selected.

2. Change the combination of exercise

adopts HIIT (high-intensity interval training) combined with resistance training, and the continuous fat burning effect after exercise can reach 48 hours. Three times a week, each lasting 20 minutes, is effective.

3. Establish the correct dietary rhythm

Eat enough basal metabolic calories every day to ensure protein intake (1.2-1.5 grams per kilogram of body weight). Eating small and frequent meals can stabilize blood sugar levels.

4. Optimize sleep quality

Keep the bedroom completely dark and stay away from electronic devices one hour before bedtime. The growth hormone secreted by the human body during deep sleep can promote fat breakdown.

Weight loss is not a self inflicted practice, but a process of re understanding the body's signals. The girl who lost 35 pounds finally realized that when she stopped abusing her body in extreme ways, she instead experienced sustained weight loss. Perhaps the true secret to weight loss lies in the wisdom of "working with the body". Now check your weight loss plan, have you also fallen into these pitfalls?