8 mistakes when losing weight that not all women know well

Myth 1: Green smoothies are like a panacea with health

Fact: Eating lots of green vegetables is better

Dr. Marilyn Glenville, a nutritionist and author of "Fat Around the Middle", said, "The crushing of fruits and vegetables does the work of the oral muscles we normally do during digestion, which means we No need to chew them. " This is not really a good thing.

Natural sugars found in certain foods, such as popular drinks from carrots, beets and apples, will get into your bloodstream faster. "That means that you will be very hungry again and want to find food to fill your hunger after a few hours of smoothie drinking instead of eating vegetables."

What to do instead: Dr Glenville advises: "Increase your green consumption with smoothies or juices but don't rely solely on it, instead eat the rest of the fruit and Drink 1 cup of smoothies or juices a day and if you want more sweet fruits, choose low GI fruits like berries or apples. green elements like nuts, nut milk, or plant whey powder to make sure they keep you fuller for longer. "

Myth 2: Sugar-free grains don't make you fat

Fact: Even natural sugars can make you gain weight

It says "sugar free" and looks pretty good value for money, and it actually costs too. But it's not the best option if it contains dried fruit, the kind that most expensive cereals have.

David Gillespie, author of the bestselling book, said: " When popular dried fruits were found in sugar-free grains such as raisins and apricots, all the juice in the fruit was consumed. all that remains is sugar, natural sugar but still sugar. " The sugar molecule in dried fruit he refers to is fructose and is the most common type of weight gain. Researchers have shown that eating fructose-rich foods like dried fruits increases overeating by changing the brain's signals of hunger.

What to eat instead: "Look at the brand not only for its sugar content but also for its nutritional analysis and the lowest possible sugar-level options" - Gillespie said. He recommends choosing oat flakes, mini-wheats or other single grains. Then, add a little chopped fresh fruit to make it sweet, it will keep you fuller longer.

Myth 3: Avoid eating carbs in the evening

Fact: Our bodies don't know how to watch watches

There is no conclusive evidence that eating carbs at night will cause you to gain weight, Azmina Govindji said. It is related to the excess calories you consume compared to the calories you burn in a day.

She said there's a fact that eating carbs at night helps you sleep better, helping your body release substances like tryptophan - which helps produce the brain's neurotransmitters that help calm nerves and Help us sleep. Oatmeal cooked with skim cream before bed is a great snack as it is low in fat and rich in B vitamins that soothe nerves.

What to eat instead: A small serving of slow-absorbing starch is great for sleep. The best foods are quinoa, brown rice or sweet potato.

Myth 4: Drink 8 glasses of water a day

Fact: You are "eating" water

8 cups of water a day is equivalent to 2 liters of water. And with a human stomach just as small as a fist will cause an overload in your stomach.

Dr. Glenville acknowledges that drinking water regularly throughout the day is important to help you be clearer and avoid dehydration but we must understand the problem of water."If we drink too much water before going to bed, you may end up sleeping because our bladder is full . " In addition, drinking too much water can overload the kidneys and excrete valuable nutrients from food through urine without allowing the body to absorb them.

What to do instead: Eat water-rich foods like cucumbers, celery, watermelon and strawberries. Increase your intake if you drink alcoholic beverages, coffee or excessive sweating. Talk to your doctor about how much water to drink if you have kidney problems.

Myth 5: BMI is the best measure of weight

Fact: The hip / waist ratio is more important

BMI is thought to be able to estimate the percentage of your fat, experts say that BMI cannot fully show the problem because it is unable to distinguish between muscle and fat, which tends to be heavier than fat and paralyzed people. with a well-proportioned body overweight.

"I see a lot of women always fixating their minds on the BMI," Dr Glenville said. "Muscle is heavier than fat so we can take a simple example of rugby athletes who have a BMI in obese form but actually they only have 8% of body fat because they are basically too muscular." .

What to do instead: Your waist-to-butt ratio is much more reliable because it measures you both where your body's fat stores are. To calculate your waist / butt ratio, measure your waist, measure your waist, and then divide your waist by hip.

Myth 6: Short exercises are better

Fact: Maybe you even got it wrong

Hight Intensy Interval Training or HIIT is known as a form of strength training in a short time. As much as possible in a short time of about 5 minutes, you will become slimmer and more balanced than when exercising at a longer and more moderate level.

The problem is that people who do HIIT exercises with the desire to lose weight most do not do as much as they can to benefit. To achieve results in 5-10 minutes of HIIT, you need to practice as much as possible to the point where humans can achieve "High intensity" and most people - those without coaches urging only exercise with about 60% of endurance.

What to do instead: 3 times a week, do an exercise of about 5 repetitions in about 30 minutes - Dalton said. Challenge yourself about 15 - 25 times each movement like push ups, squats, burpee, lunges and leg raises, then continue with 30 minute loop exercises, will get the effect faster.

Myth 7: You can jog to lose weight

Fact: Jogging can make you fat

There is one truth in every gym: Women run on the treadmill day in and day out and never lose any weight. When they run for a long time with the desire to lose weight, their body is losing muscle, which is a mistake for losing weight when you are in need of muscle to always increase body metabolism. When you run, your heart rate is about 65% of your maximum body rate. Done for a long time, the body maintains a "catabolic" state, meaning it begins to store fat, and uses muscle as fuel.

What to do instead: If you like the feeling of running for you, go to the park or the area near your home and run fast. Run fast for about 100m, then walk a little bit, then repeat, doing so for about 6-7 minutes. Then if you want more cardio, go for a walk. Done at a fast pace, it can burn calories without putting too much stress on the body. Reach your goal of 15,000 steps a day to lose weight.

Myth 8: Eat 5 meals a day of vegetables and fruits

Fact: 8 is better, mostly from vegetables

Research has shown that 8 servings are good for overall health. A 2011 study of 300,000 people in 8 countries found that people who ate 8 or more meals of fruits and vegetables a day had a 22% lower risk of heart disease.

The message of eating 5 meals a day is indicated to be easier to manage - Dr Gleanville said. But there are also differences in countries: In America, there are about 5-13 meals, in Denmark it is 6 and surprisingly in Japan it is 17.

What to do instead: Set a goal of eating 8-9 meals, consisting of only 2 fruits, prefer less sweet fruits like apple berries and pears over tropical fruits like pineapples. If you choose fruits with higher sugar levels, adding nuts helps slow down the fruit's effect on blood sugar, and keeps you fuller for longer.

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