People who lose weight slowly may have done these things wrong. Please correct them as soon as possible

The most agonizing thing on the road to weight loss is not being so hungry that your chest is pressed against your back, but being so hardworking that your weight doesn't budge at all! Watching others lose ten pounds in a month, I feel like the pause button has been pressed. Don't rush to blame your physique, first check if you have stepped on these invisible 'brakes'.

1. Metabolic trap: Do you think healthy habits may be the culprit

1. The backlash of excessive dieting

Eating only 800 calories a day? The body will activate the 'famine mode', causing a 20% decrease in basal metabolic rate. The correct approach is to consume no less than 1200 calories per day to ensure a balanced intake of the three major nutrients.

2. insufficient protein intake

1.2-1.5 grams of protein should be consumed per kilogram of body weight, as not eating enough can lead to muscle loss. For breakfast, have a boiled egg, for lunch, add chicken breast, and for dinner, fish is the ideal choice.

3. Staying up late destroys everything.

If you sleep less than 6 hours for three consecutive days, your cortisol levels will increase by 28%. This stress hormone specifically promotes fat accumulation, especially towards the waist and abdomen.

2. Exercise Misconception: Sweating ≠ Fat burning

1. Single aerobic exercise

Running for 1 hour every day? The body will adapt in two weeks. It is recommended to intersperse different exercises such as HIIT, swimming, and skipping rope every week, and maintain a heart rate of 60% -70% of the maximum heart rate for optimal results.

2. Neglecting strength training

Every 1 kilogram of muscle gain consumes an additional 110 calories per day. Compound movements such as squats and plank supports can activate core muscle groups more effectively than simply rolling the abdomen.

3. Eating randomly after exercise

A cup of milk tea can offset 40 minutes of jogging. The best supplement after exercise is a combination of protein and slow carbon, such as Greek yogurt paired with half a banana.

III. Invisible Heat Explosion Bullet

1. The so-called "healthy food" [SEP]: The sugar content of dried fruits and vegetables may be 8 times that of fresh fruits, and a 100g oat energy bar is approximately 3 bowls of rice. Learn to read the nutrition chart and be alert to the traps behind the "sugar free" and "low-fat" labels.

2. The calorie assassin of seasonings

One spoonful of peanut butter is 90 calories, and two spoonfuls of salad dressing can hold half a bowl of rice. Using spices, lemon juice, and black pepper for seasoning can enhance flavor without fear of gaining weight.

3. Liquid calories are often overlooked.

Drinking two cups of latte every day adds 300 calories, and the glycemic index of fruit juice is higher than that of cola. Developing the habit of drinking plain water and light tea, and quitting sugary drinks to lose 5 pounds immediately is not a dream.

4. Mindset determines success or failure

1. Excessive focus on weight numbers

Muscles are heavier than fat, and body fat percentage may decrease but weight may remain unchanged. Prepare a tape measure to measure circumference, as changes in waist to hip ratio can better indicate the issue.

2. Pursuing quick and easy rebound

Losing 0.5-1 kilogram per week is the healthiest way, as quick weight loss often results in water loss. Establishing sustainable eating habits is much more reliable than sudden dieting.

3. Stage plateau is normal

The body needs to adapt to a new weight, so it may be helpful to have a deceptive meal during the plateau period. Occasionally increasing calorie intake can actually restart the metabolic engine. Those who always say 'drinking cold water makes you fat' are mostly unaware of these hidden bugs. Starting from the first cup of warm water tomorrow morning, set your phone alarm clock half an hour earlier and leave space for protein in your lunch box. Change is hidden in every subtle choice, and your body is far more obedient than you imagine!