To lose weight, these 6 behaviors are forbidden, it is not as difficult as you to lose weight:
1. It is forbidden to “only exercise and not control your diet”
Exercise in moderation can improve active metabolism and increase caloric consumption, but if you do not control your diet in sync and manage your caloric intake, you may not be able to create a caloric gap. If you are usually indulgent in your diet, your caloric intake may be greater than your body’s total activity consumption, and you will not succeed in losing weight.
You know, one hour of hard exercise is only 500-600 calories, and a cup of milk tea may be more than 300 calories, and a serving of fried chicken can offset one hour of exercise.
Suggestions : “If you want to lose weight, while strengthening your exercise, you must also manage your diet well and stay away from all kinds of over-processed, high-sugar, high-oil-salt foods, so as to create enough caloric gaps for the body and slowly lose weight!”.
2. Snacking is prohibited and the calories of snacks are underestimated
The calories of snacks are underestimated by many people, and the potato chips, chocolate, sweets, and popcorn you like make people want to eat them. However, 100 grams has more than 400 calories. A casual pack of snacks may be about the same calories as a meal, but the feeling of fullness is very poor.
If you usually always like to eat all kinds of snacks, then the caloric intake in a day may exceed the body’s needs, which is very difficult to lose weight.
It is recommended that people who are losing weight should eat less high-calorie snacks and choose natural fruits and vegetables instead, which can not only improve satiety, but also control overall caloric intake.
3. It is forbidden to “eat too much”
Many people are used to eating more and eating very quickly, so that the stomach capacity will slowly expand and the burden on the gastrointestinal tract will become heavier, which is not conducive to digestion and operation. It can also easily lead to excessive intake of calories. Excess calories will be converted into fat and stored.
Suggestions , People who are losing weight should learn to chew slowly, slow down their eating speed, and feel fuller in a more timely manner. They can only eat seven or eight times full at each meal. This can not only ensure that the body receives enough nutrition, but also effectively Control stomach volume and reduce caloric intake.
4. It is forbidden to eat staple food
Staple foods are a major source of carbohydrates and an indispensable nutrient for the body. Many people will choose not to eat staple foods in order to lose weight, and their weight will drop very quickly.
However, long-term abstinence from staple foods can lead to a lack of energy in the body, predisposing to problems such as hypoglycemia, palpitations, dizziness, and bad temper, and the body also consumes muscles for energy, and the reduction in muscle mass further reduces the basal metabolic rate.
Suggestions , people who lose weight should supplement their staple food appropriately, rather than skipping staple food at all, so they can choose Low GI value staple food Instead of high GI value staple foods, such as choosing dietary fiber-rich staples such as oats, brown rice, whole wheat bread, corn, sweet potatoes, etc., these staples have relatively low glycemic index and can carry hunger for a long time, which helps to control weight.
5. It is forbidden to “like to drink drinks but not water”
Most modern young people like to drink drinks and do not like to drink water, and most drinks contain sugar, such as cola, sprite, fruit drinks, milk tea, etc. Ingestion will easily increase blood sugar, which is not good for blood vessel health, and it is easy to accumulate fat unconsciously.
And “water has no calories and is the main carrier of human metabolism. Drinking more water can promote the body’s metabolism, help the body excrete waste and toxins, and help break down fat”.
We have to quit all kinds of drinks, drink more warm water, drink more than 1.5 L of water every day, this can avoid the intake of excess sugar and calories, and can also better control the weight.
6. It is forbidden to stay up late
It has been found that staying up late disrupts the body’s biological clock and affects hormone secretion, and that people who sleep less than 6.5 hours are more likely to consume high-calorie foods the next day, increasing their caloric intake by more than 200 calories in a day.
People who want to lose weight must learn to work and rest regularly, stay up less late, and sleep 7-9 hours a day. This can reduce cortisol and ghrelin levels and increase leptin levels, so that the body can run more efficiently and the appetite can be better controlled. Lose weight faster.
Disclaimer: All photos used in this blog are generated by artificial intelligence (AI). These images are original creations produced by AI technology and do not depict real people, places, or events. They are provided for illustrative purposes only and cannot be claimed or used as real photographs.
Dr. Ashish Singh is not just a consultant orthopaedic surgeon but a visionary leader in the field. Serving as the Medical Director at Anup Institute of Orthopaedics & Rehabilitation in Patna, Bihar, he holds an illustrious academic background with MBBS, MS Ortho, MCh.Orth. (UK), PG Diploma CAOS (UK), and SICOT Diploma Orth. (Sweden).
