Why does weight loss always fail? Avoiding 4 Misconceptions and 4 Key Points to Help You Scientifically Lose Weight

Repeated failures on the road to weight loss? Don't blame yourself for having poor willpower for now. The weight loss pitfalls we stepped into in those years may have been destined to fail from the beginning. Today, let's uncover those seemingly reasonable but actually misleading weight loss misconceptions and unlock the correct posture for scientific weight loss.

1. Four major weight loss misconceptions to avoid

1. The vicious cycle of excessive dieting

The result of eating only boiled vegetables every day is often to be hungry at night and gnaw on the fridge. After the body initiates the 'famine mode', the basal metabolic rate decreases by 40%, which is why it is easier to rebound after dieting.

2. The Beautiful Lie of Local Weight Loss

Can't you even train a vest line with 200 abdominal rolls every day? Fat consumption is systemic. To slim down one's waist, one must first engage in whole-body exercise and adjust their diet in order to achieve results.

3. The trap of being obsessed with weight loss products

Those products that claim to "lose 20 pounds per month" either add prohibited ingredients or are purely psychological comfort. Truly effective weight loss requires time to accumulate.

4. Psychological interference in exercise compensation

Rewarding a cup of milk tea for half an hour of fitness? This kind of exercise may actually make you fatter. Overeating after exercise is the main cause of weight loss failure for many people.

2. Four key points for scientific weight loss

1. Creating a reasonable calorie gap

300-500 calories per day is the most ideal calorie gap. Equivalent to eating half a bowl of rice less and brisk walking for 40 minutes, it can help reduce weight without triggering the body's protective mechanisms.

2. Protein intake should be sufficient

1.2-1.5 grams of protein per kilogram of body weight. People who eat enough protein for breakfast will automatically consume 200 fewer calories during lunch, which is the most natural appetite regulator.

3. Choose the right exercise method

HIIT+strength training is the best combination. After high-intensity interval training, the body will continue to burn fat for 24 hours, and an increase in muscle mass can improve basal metabolic rate.

4. Pay attention to sleep quality

People who sleep less than 7 hours a day will have a 15% increase in hunger hormone levels in their bodies. Ensure the secretion of growth hormone during deep sleep and burn fat even while lying down.

3. Practical tips to help you stick to

1. Change the order of eating

The eating method of drinking soup first, then eating vegetables, and finally the main food can make the postprandial blood sugar fluctuations smoother. This small change can reduce fat accumulation.

2. Cleverly deal with eating out

Drink 300ml of water before a meal, and choose the steamed and blanched method when ordering. Remember the "211" rule: 2 fists of vegetables+1 fist of protein+1 fist of staple food.

3. Establish positive feedback

Measuring waist circumference every week is more meaningful than weighing. Give yourself non food rewards for every 1 centimeter you lose, creating a virtuous cycle. Losing weight is not a short-term sprint, but a gentle adjustment of lifestyle. When you no longer see weight loss as a painful task, but learn to communicate with your body, a good figure will naturally become a byproduct of a healthy lifestyle. Starting today, let's start anew using scientific methods!