What should I pay attention to when losing weight? Adhere to the 5 'no' principles to help you lose weight faster

As autumn arrives, the thick clothes in the wardrobe begin to stir, but the "swim ring" around the waist makes people feel worried. When it comes to weight loss, the right method can achieve twice the result with half the effort. Stepping into a minefield may lead to more weight loss. It's time to settle the 'intelligence tax' we paid in those years.

1. Do not overeat

1. Basic metabolism will strike

When the daily calorie intake is below 1200 calories, the body will activate a "hunger mode" and the metabolic rate will decrease by more than 30%. That's why many people find it harder to lose weight after dieting.

2. Risk of muscle loss

During extreme dieting, the body prioritizes breaking down muscles over fat. Research shows that for every kilogram lost, 300 grams of muscle may be lost.

3. Overeating rebound trap

Long term suppression of appetite can easily trigger retaliatory eating. 85% of dieters will regain their weight to their original level or even higher within one year.

2. Do not blindly believe in a single food

1. Grapefruit weight loss method is harmful to the intestines and stomach

Eating only grapefruit for three consecutive days can lead to excessive stomach acid, which may induce reflux esophagitis. The gastroenterology department of a certain hospital receives dozens of such patients every autumn.

2. Nutritional imbalance in apple yogurt method

Although weight loss may occur in the short term, a lack of high-quality protein and essential fatty acids can lead to skin sagging, hair loss, and other problems.

3. Losing weight with black coffee can cause discomfort such as palpitations and insomnia.

Drinking excessive amounts of caffeine on an empty stomach can stimulate the sympathetic nervous system.

3. Do not engage in sudden physical activity

1. Risk of joint injury

People who do not exercise regularly suddenly engage in high-intensity training, which increases the probability of knee joint injury by five times. Suggest starting with brisk walking for 30 minutes every day.

2. rhabdomyolysis alarm Excessive exercise may lead to muscle cell rupture and the occurrence of "soy sauce urine". Newcomers to fitness should pay special attention to gradual progress.

3. Elevated cortisol can lead to obesity

Sudden increase in exercise can cause sustained high levels of stress hormones, which in turn promotes abdominal fat accumulation.

4. Don't stay up late to lose weight

1. Decreased leptin secretion

When sleep is insufficient for 6 hours, leptin levels that suppress appetite decrease by 26%, while ghrelin levels increase by 15%.

2. Significant decrease in metabolic rate

After staying up late, the basal metabolic rate of the next day will decrease by 5-8%, which is equivalent to consuming 100-150 fewer calories.

3. Decreased insulin sensitivity

Lack of sleep for three consecutive days can lead to abnormal glucose metabolism, making it easier for fat to accumulate.

5. Do not rely on weight loss drugs

1. Diarrhea drugs can damage the intestinal mucosa

Long term use of products containing ingredients such as senna can lead to colon melanosis and increase the risk of cancer.

2. Diuretics are harmful [SEP]. The "weight loss illusion" caused by dehydration may lead to electrolyte imbalance and even arrhythmia.

3. Side effects of appetite suppressants

Some drugs can affect the central nervous system, leading to mental symptoms such as anxiety and depression. Losing weight is like tending to a garden, rushing for results will only backfire. It is recommended to create a daily calorie deficit of 300-500 calories and reduce weight by no more than 1 kilogram per week. Paired with a balanced diet and moderate exercise, give the body a 3-month adaptation period. Remember, healthy weight loss is a marathon, not a 100 meter sprint. When you start treating it in the way your body likes, weight numbers will naturally surprise you.