Have you followed a diet and exercised regularly, but your weight still doesn't move?
Simply eating less and exercising more does not guarantee success**. It turns out that some small daily habits, such as being too lazy to take the stairs, always taking the car without walking, not liking to drink water, skipping breakfast, preferring high-calorie small portions of food, etc., are quietly canceling out your efforts for **.
Do you know?
Even standing and looking at your phone can burn calories, and drinking 500ml of water before three meals can also help**. Conversely, less than 6 hours of sleep per night was associated with a 20% increased risk of obesity; The risk of obesity by skipping breakfast increases to 30%. We may not realize that these habits have such a significant impact on **.
* means to develop good habits of life, quit these 10 bad habits, will allow you to find a more efficient way**.
1. Don't dare to say
It's on your own, but you don't have to be obscure.
First of all, convincing yourself that it is the first step to **, and then telling your family, friends and colleagues that it is easy to encounter setbacks when acting alone. **Need the support of your surroundings and the encouragement of others. Tell the people around you about your plans and they will give you support and supervision. In addition, telling others that you are ** can also reduce the likelihood of being force-fed, and they will understand your frustration when you need to say no for an invitation to dinner.
2. Skip breakfast
Remember, be sure to eat breakfast. Some people may mistakenly think that "eating one less meal should be able to **, right?" "This is a big misunderstanding. People who skip breakfast have a 30 more risk of obesity than those who eat breakfast regularly, and eating breakfast regularly is associated with lower body weight.
We can compare a human being to a machine that gets up after a full night's rest and needs fuel to function properly, and if this fuel is lacking, then the body's metabolic efficiency will be reduced. In other words, if you don't eat in the morning, your metabolism will be worse throughout the day, and your body will mistakenly think that today is a "hunger day", thus reducing the rate of metabolism. As a result, you may be overly hungry and overeat at lunch, which will not only hurt your stomach and intestines, but also easily lead to weight gain.
3. I don't like to drink water
According to studies, drinking 500 ml of water half an hour before each meal can lose 2 kg of body weight in 3 months.
Satiety is related to the volume and weight of food. If you drink a glass of water before eating, the feeling of fullness of the water will increase, and you will naturally reduce the amount of food you eat. On average, you can reduce your calorie intake by 20 to 30 calories per meal.
It is recommended to drink 500 ml of water half an hour before breakfast, 300 ml between breakfast and lunch, 500 ml half an hour before lunch, 300 ml between lunch and dinner, and 500 ml of water half an hour before dinner. The total amount of water per day should be maintained at 2,000 ml for both men and women.
4. I feel that it is okay to eat small food volumes
Think eating small portions of food won't cause you to gain weight?
But in fact, those delicacies that look small on the outside, such as dumplings, xiao long bao, pot stickers, and siu mai, are not low in calories, so don't be deceived by their size.
One dumpling with meat contains 80 100 kcal, a xiao long bao is about 100 kcal, siu mai two is about 100 kcal, and a meat bun contains 200 300 kcal. If you eat 10 dumplings in one meal and a bowl of hot and sour soup, the calories will exceed 1,000 calories.
If you really want to eat these foods, reduce the frequency of eating them or choose dumplings that contain seafood or vegetables to lower your calorie intake.
5. Eat too fast
Obese people often have a bad eating habit: eating too fast, usually less than 20 minutes, this habit occupies the first place, and nearly 70% of people have this problem. To manage our weight, we need to treat our meals as a ritual and enjoy our food attentively and chew slowly at least more than 20 times per bite. It takes at least 20 minutes for the brain to release a satiety signal, so it takes at least half an hour or more to eat at a meal, otherwise the stomach may feel full, but the brain is not yet satisfied, which can lead to overeating and affect the digestion process.
6. Only exercise and do not move
There are always people around who eat a lot but don't gain weight, and their secret is to do it often"Calorie expenditure from non-exercise activities" (neat)., that is, burning calories through various chores in daily life, such as standing, climbing stairs, gardening, household chores, or walking around while watching TV.
Those with a high NEAT typically remain highly active and consume more calories per day than those with a low NEAT. Although various studies have different accounts of exactly how many calories a NEAT will burn, what is certain is that NEAT will have an impact on your weight.
So the next time you hit **, you can stand up and walk around; Don't complain about parking too far away as it's a great opportunity. Let's boost your neat by increasing the amount of activity in your daily routine to promote fat burning and maintain a healthy weight.
7. Lack of sleep every day
People who sleep less than 6 hours a day in a row have a 20% increased risk of obesity because of the disruption of hormonal balance. Lack of adequate sleep triggers an increase in adrenaline, accelerates fat accumulation, and stimulates a rise in ghrelin levels while inhibiting the release of serotonin and leptin, which can lead to an increase in appetite and make people more likely to overeat, especially junk food cravings.
One might wonder if you don't get enough sleep on weekdays, can you catch up on more sleep on weekends? The answer is no. Sleep quality should be adequate and regular, so it's recommended to rest at the same time every night to avoid letting bad sleep habits ruin your plans. The importance of sleep cannot be overlooked, as it is essential for both physical health and weight management.
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