Why can't I lose weight? You may be jumping these weight loss pitfalls every day!

Despite eating very little and not exercising much, the numbers on the weight scale remain unchanged? Don't rush to doubt life, it's likely that you accidentally fell into an invisible trap on the path of weight loss. These pits are like groundhog holes hidden in the lawn, not visible on the surface, and only when you step on them do you realize that the problem is serious.

One, what you think of as "healthy food" may be calorie fried Bullet

1. Pseudo low calorie trap

Foods with packaging that says "sugar free" and "low-fat" often use other ingredients to compensate for the taste. For example, a biscuit that claims to be zero fat may have an astonishingly high carbohydrate content. Carefully reviewing the nutritional list is more important than blindly believing in advertising slogans.

2. Fruit Free Mistakes

The "aristocrats" in the fruit world, such as avocado and durian, have calories comparable to Braised pork belly. Even for regular fruits, excessive intake of fructose can be converted into fat accumulation. It is recommended to limit daily fruit intake to 200-350 grams, which is equivalent to the amount of one apple and a small handful of blueberries.

3. The problem of excessive nuts

Although it is rich in high-quality fats, 15 almonds have about 100 calories. Many people unknowingly eat half a can while watching TV dramas, which is equivalent to consuming an extra meal of calories. Suggest using small packaging boxes to control the amount consumed each time.

2. Three truths about overestimating exercise consumption

1. Calorie calculation error

Sports wristbands display a consumption of 500 calories? Actually, it may only be around 300. There are errors in data collection of electronic devices, and individual metabolic differences are significant. It is wiser to treat exercise as a healthy habit rather than simply a means of consumption.

2. Compensating for psychological effects

The psychological suggestion of "I have already consumed a lot" generated after exercise can easily make people relax their vigilance in diet. In fact, the calories burned during half an hour of running can be easily offset by a cup of milk tea.

3. Single exercise mode

Long term repetition of the same exercise will cause the body to adapt and gradually reduce consumption efficiency. It is recommended to alternate between aerobic exercise and strength training, and change different exercise combinations every week.

3. Neglected metabolic killers

1. The impact of sleep deprivation

Sleeping less than 6 hours for three consecutive days can lead to an 18% decrease in leptin levels and a 28% increase in ghrelin levels in the body. This means that you will be more likely to feel hungry and feel full later. Ensuring 7-8 hours of high-quality sleep is more effective than any weight loss medication.

2. Interference of stress hormones

When under high pressure for a long time, continuous secretion of cortisol promotes abdominal fat accumulation. That's also why some people become 'overworked'. 10 minutes of mindfulness breathing or simple stretching exercises every day can effectively relieve stress.

3. The backlash of extreme dieting

When daily intake is consistently below basal metabolic rate, the body will activate a "famine mode" and actively reduce consumption to conserve energy. Reasonably controlling the heat gap between 300-500 kcal is the safest and most effective.

Four, easily misunderstood body signals

1. Thirst is mistaken for hunger

The brain's recognition area for hunger is very close, which can easily lead to confusion. Next time you want to eat snacks, drink 200ml of warm water and wait for 15 minutes. You may find yourself feeling hungry Strangely disappeared.

2. Emotional eating

Do you always feel like stuffing something into your mouth when you're bored or anxious? Try using alternative behaviors such as chewing sugar free gum or doing handicrafts to interrupt the urge to eat. Keeping a food diary can also help identify true physiological hunger.

3. The illusion of a plateau period [SEP]: A constant weight does not mean a stagnation in weight loss. Muscle density is higher than fat, and when body fat percentage decreases and muscle mass increases, weight may remain unchanged. Regularly measuring waist circumference and comparing measurements is more valuable than simply looking at weight numbers. Change is never something that can be achieved overnight. Instead of pursuing rapid weight loss, it is better to cultivate sustainable healthy habits. Starting today, check if you have stepped into these pitfalls, adjust your strategy before setting out, and you will meet a better version of yourself.