Weight loss If you follow the rules, you can achieve your goal. However, some rules are outdated or misleading and will only take you further and further away from your goal. On the Livestrong website, we have shared 10 rules you can break, which have helped more than 15,000 people lose weight successfully. Let these suggestions guide you towards a better body and life.
1. Don’t eat carbohydrates (or other “bad” foods)
Perhaps you have heard of these eating methods:
Don’t eat gluten
Don’t eat wheat
Don’t eat carbs
Don’t eat fat
Don’t eat red meat
These methods work in the short term because they force you to eat less. But these restrictions cannot be maintained continuously in real life. If you want to create a plan that will work for the long term, don't criminalize certain foods and ban them from your life. Instead, improve your eating behavior, such as eating slower, stopping until you are eighty-cent full, and choosing more original, unprocessed foods.
2. Maintain small and frequent meals
Don’t worry about how often you eat, but focus on what you eat.
Because how often you eat a meal is not as important as "food quality" and "how many calories you consume in a day." You need to know that some people eat 3 large meals a day, while others eat 5 to 6 small meals a day. Researchers have found that as long as the total calories and nutrients consumed are the same, the number of meals eaten a day will not affect the effect of fat loss.
How should you choose? Choose a diet that best suits your life!
3. Whey protein is only good for building muscle
What big cans of protein are not only helpful for building muscle. In fact, one of the best choices in any diet is whey protein.y Protein). According to research in the Journal of Nutrition, when people consumed whey protein for 23 hours, their body fat decreased and their waist circumference shrank.
Whey protein not only helps build muscle, but it has also been proven to make you healthier overall, making it one of the best choices for your diet plan.
4. Stay vigilant about nutritional supplements
There are many nutritional products that are more hyped than movies, but this does not negate all products. Scientists at Gettysburg University have discovered that fish oil may be an essential element in the fight against fat. Research indicates that Omega-3s may help fight cortisol. (Cortisol is a stress hormone produced by the body, making it easier for the body to store fat.)
If you can do a better job of controlling cortisol, it will help you lose fat and help you see a better version of yourself faster.
5. Diet and exercise are king
One of the biggest misconceptions about weight loss is that "everything is just about the intake (diet) and consumption (exercise) of calories." But did you know that lack of sleep may directly lead to weight gain? Researchers have found that people who sleep for 5 hours or less every night have about 2.5 times the increase in fat in their body fat than those who sleep for 6 to 7 hours.
Lack of sleep not only reduces metabolism and increases food intake, but also reduces the number of calories the body burns. This is why you need to consider "rest" as important as diet and exercise.
6. Eat snacks from time to time
The snacks are small and convenient, ready to cope with your hunger at any time. But you know, dim sum has almost doubled in size over the past 20 years. The food industry cannot be blamed alone; we ourselves are eating more and more without understanding what we are eating. In order to eat more efficiently, you need to take the time to learn portion size.
There is a guide "Diet control, a quick and easy way to estimate portion size!", which simplifies the portion size of a meal so that you are full but do not gain weight.
7. You have to spend hours exercising
Think about it, do you need to spend a lot of time in the gym to lose weight?
Studies have found that in terms of fat loss, exercising for 30 minutes a day is as effective as exercising for 60 minutes. More importantly, scientists have found that three 15-minute training sessions per day are enough to significantly boost metabolism and reduce fat. And this study only focused on exercise.
When you combine exercise with some good dietary advice, and on the premise of planning, every dayYou can lose weight sustainably every day without spending too much time.
8. You must join the gym
We all agree that we are so busy during the day that we have no time to exercise, which may be a valid reason why it is so difficult for us to stay in shape. This is why you need to learn to make good use of your limited time. We recommend: "Exercise at home". It doesn't matter whether you're doing a freehand circuit or a single dumbbell. Your body won't know if you're doing push-ups at home or at the gym.
9. Add more water
Dehydration is the enemy of weight loss. When you're not hydrated enough, your body releases hormones that make you crave more food. But what you drink is important! Want to lose weight instantly? Get rid of all drinks that are not boiled water. Calorie-rich drinks are often the biggest problem people have when trying to lose weight, even if they are eating healthy. In 2011, the average American drank 53 gallons (200 liters) of soda a year. According to research in the American Journal of Clinical Nutrition, giving up drinks can reduce non-meal calorie intake by about 50%.
10. Don’t enjoy food
Most diets are wrong. If you enjoy your food, you will actually lose more weight.
The point is not just what you eat, but how you eat it, which may be the best way to curb hunger. According to Japanese research, eating quickly makes you gain weight. Want to eat less? Slow down! According to research in the American Journal of Clinical Nutrition, people who bite smaller bites and chew for closer to 9 seconds eat less food than those who bite for 3 seconds or less. Will eat less.