The truth about not being able to lose weight in winter! How many of the 6 ineffective weight loss behaviors do you have

When winter arrives, the numbers on the weight scale seem like they have been enchanted. Although I haven't eaten much and exercised much, my pants have quietly become tighter. Don't rush to blame yourself for weak willpower, it may be that your weight loss method is making a false effort! Those seemingly healthy lifestyle habits may be slowing down your metabolic rate.

1. Eating fruits for dinner

1. Sugar trap

Seasonal fruits such as winter dates and sugar oranges can be overwhelming, but their fructose content may be beyond imagination. The way the liver processes fructose is completely different from glucose, and when excessive, it is directly converted into fat and stored in the abdomen.

2. Calorie Misconception

Half a durian has as many calories as two bowls of rice, and four frozen persimmons are equivalent to a full meal. Replacing meals with fruits not only makes you hungry faster, but may also consume more hidden calories.

2. Completely reject staple foods

1. Metabolic deceleration

Long term non consumption of carbohydrates can trigger the body's "hunger mode", breaking down muscles to provide energy. The decrease in muscle mass directly leads to a decrease in basal metabolic rate, forming a constitution of "getting fat even after drinking cold water".

2. Overeating rebound

The body's thirst for carbohydrates I hope to accumulate to a critical point and suddenly indulge in refined rice and flour. Choosing slow carbohydrates such as brown rice and oats can better stabilize blood sugar levels.

3. Overreliance on meal replacement foods

1. Nutritional imbalance

Most meal replacement powders have a single source of protein and lack essential fatty acids. Continuously replacing meals may lead to signs of malnutrition such as hair loss and aunt running away.

2. satiety scam

Liquid food passes through the gastrointestinal tract too quickly for the brain to receive satiety signals. After drinking meal replacements for two hours and feeling hungry, it is easier to consume extra snacks.

4. Compensatory eating after exercise

1. Error in calorie estimation

The treadmill shows a consumption of 300 calories, but the actual consumption may be less than 200. And a piece of chocolate can offset half an hour of exercise results, which greatly reduces the efficiency of weight loss.

2. Fluctuations in appetite hormones

After high-intensity exercise, it stimulates the secretion of ghrelin, and choosing high protein foods is more beneficial for recovery than carbohydrates.

5. Staying up late watching TV shows without sleeping

1. Cortisol imbalance

If you don't sleep at 2 o'clock in the morning, your body will mistakenly think you are in danger Machine state, secrete more fat accumulating hormones. Staying up late for three consecutive days may lead to a significant increase in visceral fat.

2. Leptin resistance

When sleep deprivation occurs, the secretion of leptin, which is responsible for producing satiety, decreases. That's why I really want to eat fried food after staying up late.

6. Completely avoid eating fats

1. Deficiency of fat soluble vitamins

Boiling everything in water can lead to absorption disorders of vitamins A, D, and E, which are involved in the process of fat metabolism.

2. Insufficient essential fatty acids

Omega-3 in nuts can reduce the production of inflammatory factors, and moderate consumption can actually help break through the plateau period. A small handful of plain almonds every day is a good choice. Losing weight in winter is like walking against the wind. Instead of fighting against instinct, it's better to learn how to use force. Lowering the room heating by two degrees can activate brown fat, and eating enough protein can enhance the heat effect of food. These tips are much more useful than going hungry. What the body needs is not extreme restraint, but finding that comfortable balance point.