If you want to lose weight successfully, the correct weight loss method is essential. Today, I want to share 12 weight loss mistakes to see what minefields are there for weight loss?
- Fat makes the body gain fat
Why it’s wrong: It depends on what kind of fat you’re eating. The fat in chips, crackers, and greasy foods can increase cholesterol levels in the body and increase the risk of disease. And good fats, such as nuts, avocados, and salmon, have heart-protecting, general health-enhancing effects, and when paired with other healthy diets, these types of fats can keep you from getting fat.
- The number of calories should be one, two, two, count clearly
Why it’s wrong: Not all calories are created equal, and the type, timing, and nature of a calorie intake can significantly alter how a calorie affects the body. Food also reacts in our body, and the type of food you eat is also an important part. For example, a 50-calorie apple and a 50-calorie cheesecake elicit different internal responses. Calorie quality is also so important because the chemicals, hormones and side effects in processed foods can affect the absorption of real nutrients. High-quality calories are rich in nutrients, such as spinach. Calories that do not contain any nutrients are also called empty calories, such as foods like French fries. Bottom Line: Calorie numbers are important for portion control, but they are not the only factor in getting good nutrition.
- Get plenty of protein
Why it’s wrong: Sorry, eating lots of protein isn’t the key to healthy weight loss. Why? The body needs three major nutrients: protein, carbohydrates and fat, and it is pointless to focus solely on the effect of protein on weight. Not only are you depriving your body of healthy carbohydrates, whole grains, dietary fiber and other antioxidants from fruits and vegetables, but you’re also running the risk of consuming too much fat, which can lead to high cholesterol and triglycerides.
- Exercise on an empty stomach to burn more calories
Why it’s wrong: Fasting or not while exercising has no effect on the number of calories burned, but not eating before exercise may cause muscle loss. When you’re drinking a sports drink, you should also know that a quick intake of sugar can fuel your muscles, but other additives in the drink can be detrimental to your health. Instead, eat naturally sweet fruits like bananas, peaches, or mangoes, or 30 grams of dark chocolate, before a sweaty workout. Chocolate also contains feel-good substances called neurotransmitters, the same substances that runners release when they get emotional.
- Eating every two hours can speed up your metabolism
Why it’s wrong: Eating a normal-sized meal every four or five hours (or even eight hours) will never slow your metabolism down. Eating more frequently can quell hunger pangs and help you resist temptation to eat. But if you want to do this, be sure to control the portion size of each meal and make it small enough. Plus, eating every two hours can put a person too high in calories throughout the day.
- Fruits and vegetables to drink
Why it’s wrong: Putting five servings of fruits and vegetables into a juicer and getting a glass of juice seems to be the most effective way to get the nutrients you need for the day, but it also costs you, and unfortunately, juicing takes away the most of the fruits and vegetables. An important ingredient: dietary fiber. It’s found in pulp, peels, and seeds, and fiber’s benefits range from feeling full to keeping blood sugar levels stable. If you’re juicing more of sweet ingredients (fruits and carrots) than leafy greens, the bigger problem is a spike in blood sugar.
- Schedule a regular detox
The reason for the error: The regular detoxification of the body by the body’s digestive system, kidneys and liver is quite amazing and does not require special purification and detoxification.
- Artificial sweeteners are the perfect substitute for sugar
Why it’s wrong: It can have harmful effects on the body: Studies reveal a strong link between artificial sweetener consumption and weight gain. A study published in Diabetes Care said people who drank diet soda daily had a 36% increased relative risk of developing metabolic syndrome and a 67% increased relative risk of type 2 diabetes compared with those who didn’t. The presence of artificial sweeteners in your diet allows your taste buds to always taste the sweetness you love, and the more diet drinks you drink, the more you indulge your craving for sweetness.
- Eating raw food burns more calories
Why it’s wrong: Many studies have shown that cooking methods, such as steaming, roasting, microwaving, etc., can have a huge impact on the nutrition of ingredients. Therefore, some foods are best eaten raw, but not all foods. If the mystery of negative calories (the calorie intake is less than the calories burned after eating a certain food) leads you to eat raw, then you need to rethink. Some foods do require more energy to digest them, but living on these so-called negative-calorie foods can lead to weight loss, slow metabolism and damage muscle tissue.
- Use fat-free and sugar-free as the benchmark for your own food purchases
Why it’s wrong: Skim fat doesn’t mean you’re healthy. Many foods are low in fat but high in calories, sugar, and sodium. (We must already know that sugar also keeps us from being obese.) Most low-calorie, sugar-free foods contain large amounts of artificial sweeteners that have been linked to weight gain. Sugar-free drinks, in particular, use chemicals instead of sugar to enhance their taste.
- Fruits high in sugar make you gain weight
Why it’s wrong: The sugar in fruit won’t make you gain weight because it’s unprocessed sugar in its natural state. Plus, it’s never a good idea to cross a fruit when you’re dieting, and you’re missing out on a lot of dietary fiber. Dietary fiber makes you feel full, and the nutrients in fruit nourish your body, which makes more sense than just caring about the natural sugars in fruit, say, an apple.
- Eat the same food every day
Error reason: too boring. Repeatedly eating those long-tired flavors every day, not to mention that eating the same food all the time can also cause some nutritional deficiencies. Foods provide you with lots of vitamins, minerals and healthy phytochemicals, and some foods may be low in nutrients, which means you need to choose a variety of healthy foods.
