Stop messing around with weight loss! Adhere to the 5 'no' principles and lose 10 pounds

Every time I see someone on my social media sharing their extreme weight loss method of losing five pounds in three days, I can't help but rush into the screen and shake them up. Those seemingly quick acting methods often hide the trap of a stronger rebound. Actually, losing weight is like having a long-lasting relationship with the body, which requires gentle treatment rather than violent transformation.

1. Don't completely give up the staple food

1. Carbon water is not a scourge

The people who regard rice and Mantou as the main culprits of obesity may have neglected the basic needs of the body for glucose. Suddenly cutting off carbon can lead to decreased attention, emotional outbursts, and even affect women's menstrual cycle. Choosing low GI staple foods such as brown rice and oats can stabilize blood sugar levels and provide long-lasting satiety.

2. Smart pairing with attention to detail

Replace 1/3 of polished rice and white flour with miscellaneous grains, and pair with sufficient vegetables and high-quality protein when eating carbohydrates. For example, pairing sweet potatoes with chicken breast or mixing buckwheat flour with broccoli can slow down the rate of blood sugar rise and avoid fat accumulation.

2. Don't be superstitious about single food weight loss

1. The truth about internet famous weight loss foods

Those specific foods that claim to "lose ten pounds by eating XX" are often achieved through extreme calorie restriction. Long term consumption of only cucumbers or apples can lead to malnutrition, decreased metabolic rate, and ultimately become an easy to gain weight constitution of "getting fat by drinking cold water".

2. Rainbow diet is more scientific

Consume more than 5 natural ingredients of different colors every day, dark green vegetables supplement folate, orange yellow foods provide beta carotene, and purple foods contain anthocyanins. Diversified nutrient intake is necessary to maintain efficient operation of the metabolic engine.

3. Don't skip breakfast and eat dinner.

1. Metabolic code of biological clock.

Cortisol levels are highest in the morning, and insulin sensitivity is the best. At this time, the food eaten is more easily converted into energy and consumed. At night, metabolism gradually slows down, and the same amount of heat is more likely to turn into belly fat.

2. The combination of golden breakfast formula

high-quality protein (egg/sugar free soybean milk)+slow carbon (whole wheat bread)+dietary fiber (berries/green leafy vegetables) can not only wake up metabolism, but also avoid adding meals in the morning. At night, it is necessary to control the carbon water ratio and eat more light protein.

4. Do not replace meals with fruits

1. Sweet trap of fructose

High sugar fruits such as lychee and mango may have a sugar content of over 20%, and a large amount of fructose will directly enter the liver and be converted into fat. Eating modern meals with fruits not only makes you hungry faster, but may also pose a risk of fatty liver.

2. Correct fruit eating posture

Control at 200-350 grams per day, prioritize choosing low sugar and high fiber strawberries, kiwis, etc. Eating whole fruits is better than drinking fruit juice, and pairing with nuts can slow down sugar absorption.

5. Do not retaliate by overeating after exercise

1. Cognitive misconceptions about exercise consumption

The treadmill displaying "consuming 500 calories" does not mean eating an extra piece of cake. The actual exercise expenditure is often overestimated, while the calorie intake of food is easily underestimated. This difference is the reason why many people cannot lose weight while exercising.

2. Golden ratio of exercise diet

Supplement protein and moderate carbohydrates after low-intensity exercise, such as Greek yogurt and bananas; After high-intensity training, the carbon water ratio can be increased. Measure the portion size with a food scale to avoid being misled by the "exercise compensation psychology". The true weight loss is to cultivate the ability to coexist peacefully with food. When you can enjoy delicious food without guilt, indulge occasionally without anxiety, your body will naturally find its most comfortable balance point. Those seemingly slow changes are often the most enduring transformations.