Not having dinner instead of gaining weight? Exercise more without losing weight? How many of these 5 weight loss misconceptions did you fall into

Have you also experienced the battle between heaven and man when watching food videos late at night? Even though my stomach is growling with hunger, I have to silently recite 'Hold back this meal and you'll lose weight tomorrow'. The next day, standing on the weight scale, the numbers remained unchanged or even increased instead of decreasing, instantly breaking the defense to the point of wanting to drop this' lying machine '. In fact, these frustrating weight loss experiences are likely due to falling into the following cognitive traps. Can you lose weight without having dinner? Your body is smarter than you

1. When the hunger mode is activated [SEP], if you do not eat for 14 consecutive hours, your body will mistakenly enter a "hunger state" and automatically reduce your basal metabolic rate by about 20%. Just like turning on power-saving mode on a phone, even the calories consumed by breathing are carefully calculated.

2. Retaliative Storage

When a large amount of carbohydrates is suddenly consumed for breakfast the next day, the pancreas will secrete excessive insulin, crazily converting excess energy into fat accumulation. This phenomenon is scientifically known as the "overcompensation effect".

3. Risk of Overeating at Night

Omitting dinner may lead to feeling hungry before bedtime, at which point the brain's resistance to high calorie foods is almost zero, and a pack of cookies may contain far more calories than a normal dinner.

2. Exercise every day without any effect? Possible reasons

1. Compensation psychology after exercise

Many people unconsciously eat 200-300 more calories after exercise, which is equivalent to half an hour of jogging in vain. A common scenario is to reward oneself with "healthy" fruits just after finishing the exercise, without realizing that two mangoes are equivalent to the physical exertion.

2. Single Movement Mode

Long term repetition of the same movement can lead to adaptability in the body. Just like how experienced drivers are becoming more fuel-efficient while driving, their muscles use the most efficient way to complete movements, but the amount of calories burned actually decreases.

3. Neglecting daily expenses

Sweating for 1 hour in the gym and sitting for the remaining 23 hours without moving may result in lower overall calorie consumption compared to people who walk frequently. Non exercise heat consumption accounts for 15-30% of total energy consumption, which is worth paying attention to.

3. Will eating salad lead to weight loss? Invisible heat explosion Be careful when playing

1. The heat of the sauce assassin

Two spoons of mayonnaise are about 180 calories, which is higher than the same weight of rice. Seemingly healthy oil vinegar juice can also bring extra calories if there is an excess of olive oil.

2. Pseudo healthy food traps

Toasted bread cubes, fried nuts, and dried candied fruits are "salad partners" that can reach 400-500 calories per 100 grams, easily turning weight loss meals into calorie rich fries Bullet.

3. Insufficient protein intake

Pure vegetable salad lacks high-quality protein, making it easy to add meals when hungry quickly. Suggest pairing with boiled eggs, chicken breast, etc. to prolong satiety for 3-4 hours.

Fourth, sweating more=losing weight quickly? This misunderstanding is a bit big

1. False loss of water

Weight loss after high-temperature exercise is mainly due to dehydration, which can be compensated by drinking two glasses of water. Just like a wrung out sponge that absorbs water and returns to its original state, the fat does not really decrease.

2. Individual Differences

Some people are born with well-developed sweat glands and sweat profusely after a little exercise, but this does not mean they burn more calories. The key is to observe the duration during which the heart rate remains within the fat burning range.

3. Risk of excessive sweating

Long term wearing of sweatshirts and exercise may lead to electrolyte imbalance, dizziness, cramps, and even heatstroke in severe cases.

Fifth, weight unchanged=weight loss failure? These changes are more valuable

1. Changes in muscle density

Muscle with the same weight is 30% smaller in volume than fat, and weight remains the same but waist circumference shrinks, indicating a decrease in body fat percentage, which is a better health indicator.

2. Metabolic function improvement

Regular exercise leads to a decrease in resting heart rate and improvement in sleep quality, all of which are manifestations of metabolic system optimization and are far more meaningful than body weight numbers.

3. Changes in body circumference

It is recommended to use a tape measure instead of a weight scale and measure waist circumference, leg circumference, and other data weekly. When clothes become loose, it means your efforts are paying off. The essence of weight loss is to cooperate with the body, not to fight against it. Instead of worrying about whether a certain method is absolutely correct, it's better to find a way that makes oneself comfortable and sustainable in the long run. After all, a healthy diet that can last for ten years is more meaningful than sticking to extreme weight loss for ten days.