Losing 35 pounds before daring to say: These 4 "weight loss" habits will quietly make you gain weight

Although they only eat two meals a day, the numbers on the weight scale remain unchanged; Following fitness blogger's aerobics routine for a month, my waist circumference actually increased by two centimeters. Behind these frustrating weight loss experiences, there may be "pseudo weight loss habits" that you are not even aware of. Those seemingly healthy operations are actually slowing down metabolism, stimulating appetite, and even allowing fat to quietly settle in the internal organs.

1. Using fruits instead of dinner

1. Sugar trap

Half a watermelon contains the same amount of sugar as three bowls of rice, and fructose from tropical fruits such as lychee and mango is directly converted into liver fat. When metabolism slows down at night, these sugars are more easily stored rather than consumed.

2. Nutritional imbalance

A protein deficient diet can cause muscle loss and a monthly decrease in basal metabolic rate of 2% -3%. That's why many people quickly rebound after eating grass for half a month with a slightly normal diet.

2. Indulging in low-fat food

1. Hidden calorie explosion Dan

skimmed yogurt adds more sugar for its taste, and a certain brand of low-fat peanut butter even has 20% more calories than the regular version. After the feeling of fullness caused by fat disappears, it is easier to overeat.

2. Affects nutrient absorption

Fat soluble vitamins A/D/E/K require the assistance of fat for absorption. Long term low-fat diet may lead to dry skin, weakened immunity, and the body entering an "energy-saving mode" to accumulate fat.

3. Over reliance on aerobic exercise

1. Metabolic adaptation phenomenon

Repeating jogging of the same intensity every day will automatically reduce the body's calorie consumption by 15% after 3 weeks. Just like turning on power-saving mode on a mobile phone, exercise efficiency is getting lower and lower.

2. Risk of muscle loss

Continuous aerobic exercise for more than 40 minutes can break down muscles for energy supply, and each kilogram of muscle can burn an additional 13 calories per day. The loss of muscle will make subsequent weight loss more difficult.

4. Rigorous calorie calculation

1. Neglecting the thermal effect of food

Digesting protein consumes 20% -30% of its own calories, while the thermal effect of processed food is almost zero. The difference in the amount of calories actually absorbed by the body between 300 kcal chicken breast and biscuits is 80 kcal.

2. Triggering a tendency towards overeating

The brain has a compensatory mechanism for long-term calorie deficits, and sudden bursts of appetite are often a sign of the body seeking help. A study has found that the ultimate rebound rate of dieters is as high as 80%.

True weight loss does not require fighting against instincts, adjusting these small habits is more important than gritting your teeth and persisting. Try a light dinner with protein and vegetables instead of fruits, choose natural whole fat ingredients but control the portion size, add strength training during exercise, and use body sensation instead of a calculator to measure food. When the body no longer believes you are in 'famine mode', those stubborn fats will willingly leave.