Why can't you lose weight? 4 key points to solve the bottleneck period of weight loss

The winter coat is getting thicker, but the number on the scale is as stable as Mount Tai? Despite eating like a bird, the "swimming ring" on the waist has been unwilling to be laid off for a long time. Don't rush to shift the blame onto metabolism - you may unknowingly fall into these weight loss pitfalls.

1. What you think of as a "healthy diet" may be a calorie trap

1. Hidden calories in salad dressing

Those milky white sauces poured on vegetables may be even more sinful than potato chips in one spoonful. Using yogurt mixed with lemon juice instead doubles the freshness while cutting half of the calories directly.

2. Fruit Unlimited Trap

Can't stop eating sugar oranges and cherries in winter? Excessive fructose can still be converted into fat. A sufficient amount of fist sized fruits every day can effectively control intake by peeling citrus fruits before eating.

3. A word game for sugar free foods

The packaging has the big three words "sugar free", but the ingredient list hides malt syrup. Remember: the total amount of carbohydrates is the key indicator.

2. The Truth about Overestimation of Exercise Consumption

1. compensation Psychology on the Treadmill

Sweating profusely for half an hour and consuming 300 calories, a snowflake puff easily equalizes it. After exercising, be particularly vigilant about the "reward mentality", drinking mineral water is wiser than drinking sports drinks.

2. The cliff like decline in daily consumption

Since the introduction of heating, the calorie consumption of leg warmers has been reduced to zero. Getting up and doing a few squats every hour is more sustainable in terms of accumulated energy consumption than concentrated exercise.

3. Lack of sleep lags behind

Brushing your phone in bed until early morning? Lack of sleep can lead to a decrease in leptin hormone, making one particularly thirsty the next day Look for high-fat and high sugar foods. Ensuring 7 hours of sleep is more fat burning than running at night.

Thirdly, the requests made by the body The rescue signal is ignored

1. Persistent thirst may be false hunger

The brain often misjudges dehydration signals as feelings of hunger. Next time you want to eat snacks, drink 200ml of warm water and wait for 15 minutes.

2. constipation makes weight loss efforts fall short.

Not eating enough dietary fiber is like a congested highway. The daily fiber intake target is 20 grams, and black fungus, oats, and chia seeds are all good choices for winter.

3. The vicious cycle of emotional eating

When work pressure is high at the end of the year, the dopamine brought by sweets is only a temporary illusion. Applying a hot towel to the face can quickly relieve anxious appetite.

4. Scientific Strategies for Breaking the Weight Platform

1. Changing the Exercise Rhythm

Running at a constant speed for a long time can make the body "lazy". Try breaking down a 40 minute slow jog into 8 groups of 30 second sprints and 2 minute slow walks.

2. Adequate protein intake

At least 1.5 grams of protein per kilogram of body weight, eating two eggs for breakfast can maintain a longer sense of fullness.

3. Regularly arrange deceptive meals

A dumpling feast once a week can actually deceive the body's energy-saving mode, but it is important to control the total calorie intake to not exceed the limit. The season of freezing hands and feet is the most vulnerable period for fat - they are too busy keeping warm to resist. Starting today, adjust these small details and start The surprise when taking off the coat in spring is the best reward.