You may be making various efforts to lose weight: rushing in the gym, reducing calorie intake, eating more vegetables, attempting to fasten the bowel
Although you may find that experts may recommend all of these practices, in fact your plan may be running counter to your weight loss goals.
It sounds like a contradiction and annoyance, and some common eating habits do hinder your metabolism. Whether you are sprinting on a spinning bike or sitting on TV, metabolism is like a stove in the human body. It burns 24 hours a day, 7 days a week.
However, this does not mean that you should give up your fitness membership, and then buy a pack of chocolate chips to eat. You must stick to fitness and use these simple remedies to continue to lose weight.
One of the eating habits: inappropriate breakfast
Experts may tell you again and again: people who eat breakfast tend to have a thin waistline. But some people find that eating breakfast actually makes them even hungry. The reason may be that the “healthy breakfast†that people eat, such as cereals and fruit foods, contains too much carbohydrate, which tends to cause people to eat too much later.
Dr. Carolyn Seidquist, MD, medical director of Nutrition and Metabolism, a research and nutrition company, said: "If your metabolism is slow, it usually means that you have some signs of insulin resistance, that is, Say, your body is struggling to transport the sugar in the blood to the body cells for fuel. Once this mechanism doesn't work, even if your body is not nutritious, you will feel hungry." This wakes up in the morning. It’s particularly evident after coming: in the morning, insulin levels are high, and after eating high-carbohydrate foods, insulin levels rise higher and then fall sharply, making people hungry before noon.
Solution: Adding protein to carbohydrates helps slow the blood sugar response. The breakfast goal is to consume 30 grams of protein (a cup of cottage cheese, or two eggs plus a can of low-fat pure Greek yogurt), about 20 to 30 grams of carbohydrates (a small banana, a large piece) Toast or a pack of instant pure oatmeal).
Diet Misunderstanding 2: Reduce protein intake
The human body is experiencing a process called "protein conversion" all day long. Basically, the process breaks down muscle tissue, but it is completely normal. However, in order to offset this switching effect and maintain a reasonable amount of muscle, many women do not consume enough protein, which contains the main "food" of muscles - amino acids. This is not good, because no matter what you are doing, the more muscle you have, the more calories you burn.
Solution: The recommended daily protein intake for women is 45 to 50 grams, but Dr. Seidquist said that this amount alone would still make women lack protein and not be able to make their metabolism most active. State, unable to burn body fat efficiently. Be sure to take 30 grams of protein (approximately 4 ounces of chicken) for breakfast, lunch, and dinner, and 10 to 15 grams of protein when eating snacks.
The third mistake of diet: reduce the amount of food to lose weight
Indeed, in order to adapt to a thinner body, you have to reduce calorie intake. However, as the weighing reading drops, your metabolic function may turn sharply. There are two reasons: First, some of your weight loss is fat, but some are calorie-consuming muscles; second, Dr. Robert Yanajisawa, MD, director of the weight management program at Mount Sinai Medical Supervision, said: Our body tends to have a considerable weight, because humans are ready to fight hunger from the beginning. Although you have been losing weight, your body still tries to get you back to your basic weight. The calories." As your body strives to "persuade" you to bounce back to the inherent weight, you may feel more hungry. Dr. Yana Gisava went on to say: Fortunately, your body will slowly reset your weight to a new baseline.
Solution: When your body attempts to undermine your weight loss, the most important thing is to eat more fruits and vegetables. In this way, your digestive system needs extra time to break down the food and can consume a few more calories. But more importantly, ingesting low-calorie cellulosic foods is an effective way to deal with hunger. Every meal should have half of the agricultural products on the plate, and eat a cold salad with vinaigrette before or after meals. Scott Isaac, a medical doctor and researcher in metabolism, said: This cold dish can slow down your eating time and provide 20 to 30 minutes for the anti-hungry hormone intervention, so that you will feel full. Eat less when you eat, or make it easier to resist the temptation of desserts.
Eating Mistakes 4: Drinking Sugar-Free Drinks
A painful and tangled reality is that certain non-calorie foods can make you fat. "Research shows that artificial sugars, like real sugars, can trigger the same hormonal and metabolic reactions," Dr. Seidquist said. When you eat artificial sugar, the receptors in your brain and intestines expect to get calories from the sugar. In response, your body releases the hormone that stores fat, insulin.
The solution: “Throw away the so-called “calorie-free†food and start eating real food,†Dr. Seidquist said. In this way, you want to completely quit the sugar-free drinks. But if you are a girl who drinks three cans of sugar-free drinks a day, don't expect to suddenly quit, start to reduce to one can every day, and always drink at dinner. "In this case, your body gets the heat it expects, and it will trigger a weaker insulin response," Dr. Seidquist explained.
Five Mistakes in Eating: Do Not Wash Agricultural Products
Insecticides can not only kill insects, but also disrupt the human endocrine system. Dr. Isaac said: Because the endocrine system controls metabolism, exposure to a chemical may increase appetite, stimulate fat cells, and cause slow metabolism. Pesticide residues on agricultural products and plastic bags that package agricultural products can cause your hormone levels to become unbalanced and even lead to weight gain.
Solution: continue to eat those fruits and vegetables, but be diligent, everything must be cleaned, even for the salad ingredients that claim to be "pre-washed" and the fruits that do not want to eat skin (such as cantaloupe and avocado) Wash it. Dr. Isaac recommends soaking the produce in a large bowl of water for a minute or two and then rinsing it under the tap. When washing citrus and other hard-skinned foods, scrub with a soft brush.
Six Mistakes in Eating: Intestinal Fasting
If fruit juice fasting has a benefit, it is that you can really lose weight quickly. But Dr. Seidquist said: Most of the lost parts are water and muscle tissue. You can probably guess what it would be like if we fasted: When the calorie intake is very low and the protein in the body is insufficient, the body will not get the nutrients it needs, and the body will break down the muscle tissue. “Ultimately, when you start eating back, your weight will return to its original weight, and it may even exceed your original weight, because your muscle mass is reduced,†she said. Sometimes the bowel time may be three weeks or a month, but in most cases it takes only three days, but these three days are enough to destroy your metabolic function. It’s awful!
Solution: completely change the habit of clearing the intestines!
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