Losing weight is always a common topic for women, especially now that summer is approaching, but how to lose weight is also a big problem. Sometimes after a lot of hard work, not only did you not lose weight, but you gained weight. Let’s follow the editor together. Check out the 7 biggest misconceptions about losing weight.
Weight Loss Myth 1. Reduce Your Protein Intake
Protein helps build lean body mass, so be sure to maintain adequate protein intake. If you are in your 30s, set your daily intake to 50-56 grams; if you are in your teens, you need 56-62 grams of protein per day. Beneficial sources of protein include tuna and chicken breast (choose either, 170 grams will give you 45 grams of protein).
Weight loss misunderstanding 2. Reduce your food intake (increase your exercise)
Experts say women tend to underestimate their daily calorie intake by about 800 calories. The University of Florida study found that while 47 percent of exercisers claim they are doing moderate-intensity exercise, only 15 percent actually do so. Keep a daily record of your diet and exercise so you can keep track of your diet and exercise routine when you’re caught off guard.
Weight loss misunderstanding 3, eating a snack is nothing
Whether it’s a candy from a coworker’s desk or finishing your kid’s chips, the average snack is about 25 calories per bite. If you eat four more bites a day, you’ll gain a pound a month. Stop eating mindlessly and only eat food that is served on a plate, or only food that comes in a single-serving container.
Weight loss misunderstanding 4, reduce muscle strength training
Have you ever thought about burning calories and fat even when you are still? Then you need to increase your resting metabolic rate, and strength training (like light weights or resistance bands) is the key factor. Strength training three times a week. After about 10 weeks, you will have a lower body fat ratio.
Weight loss misunderstanding 5. Intake too few calories
Reducing your caloric intake is essential for weight loss, but if your caloric intake is too low, your body will go into a state of starvation, which will slow down your metabolism. Never eat less than 1200 calories a day. Want to figure out how many calories you need to maintain your current weight? Let me give you an example: If you want to lose a pound a week, you have to lose 500 calories a week.
Weight loss misunderstanding 6, do not do advance planning
Pay attention to what you eat, or start exercising more, just talking about it doesn’t help unless you think about how to implement these changes each day. For example, if you’re thinking of sticking to your workout routine, write your workout time on a notepad and keep your sneakers in the car for a spare. Or, if you’re heading to dinner and know you’ve decided to splurge, then cut out the snack of the day.
Weight loss myth 7. Always do the same exercise
Harmonizing your routine is the key to burning the most fat and calories. Otherwise, your body will adapt to this single exercise in a state of unconscious adaptation, and you will never get the most out of exercise. So if you go for a walk one day, do a dumbbell the next day, and try a dance or cardio class the next.
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