Experts reminded 7 mistakes when losing weight that every sister has

Well-known endocrinologist David Ludwig, an obesity expert at Harvard University, explains the cause of this phenomenon - and is part of your eating habits.

1. Eat too much after exercising

Hundreds of studies have asked this question, is exercise a solution to help people lose weight? These studies include all the increasing physical activity and entice thousands of participants.

For each study, the same conclusion: some people lost a few pounds, others gained a few pounds, but most of the weight did not change. Physical activity offers many benefits such as increased appetite and muscle mass development, but losing weight is not often one of those benefits.

The reason why exercise does not help us lose weight is because these activities often make us more hungry, thereby eating more. And the more unfortunate that burning calories is, the easier it is to accumulate calories. You can walk for 30 minutes and consume 200 calories, but immediately you have added 200 calories just lost by drinking an energy drink later.

One more feature shows that the more we train at a time, the more likely we are to practice less later. In one study, thirty-seven obese youth practiced at different levels (high intensity, low intensity and rest) on three separate mornings. As expected, these young people burn more calories during training instead of resting. But in the afternoon the calorie consumption will decrease significantly after intense exercise. No matter how much the participants practice, the total calories consumed throughout the day remain the same.

2. Your body has a natural 'critical point'

One of Dr. Ludwig's first studies with mice discovered the complexity of body weight control systems. The results he obtained are excellent. If you let mice starve for a few days, their weight will naturally decrease. But when they finally get access to food, they will eat until their lost weight is completely restored.

The reverse case also produces the same result. If these rats are forced to eat a lot to gain weight, then they will avoid food until the weight returns to its original level.

Based on this test, it is clear that this is evidence that animals are aware of how much weight they want to target. This also reinforces the idea that we all tend to naturally change the amount of food we eat daily to reach our subconscious 'critical point'. Similar to how the room thermostat works.

When you change your habits, it is your biological instincts that will fight new habits, just as when you limit the amount of food, your body immediately responds with rapid hunger. In the long run, the idea of ​​weight control will be to change your own biological functioning to create a perfectly natural adaptation.

So try to focus on what you eat instead of paying attention to the calories in it. The biological effects of food will make all the difference in feeling hungry or full, energy activity is high or low, increasing or losing weight and a healthy life or chronic disease.

3. Lack of breakfast

Not every breakfast has the same effect.

In a study published in Dr. Ludwig's journal, twelve boys were given three different breakfasts on three different days. Each breakfast has the same calorie content, but different in type and amount of carbohydrates.

The first breakfast included instant oats, which produced a lot of carbohydrates. The second is raw oat, which carries the minimum amount of carbohyrate. The third breakfast is vegetable omelette with fruits, including many proteins and fats, low carbohyrate and no starch. By noon the volunteers were allowed to eat as much as they could from the plates of bread, round cakes, fruits and candies . People who ate instant oats for breakfast ate more than 1,400 calories, followed is raw oats (900 calories) and finally eggs and fruits (750 calories).

4. You are following a low calorie weight loss regime

Most weight loss recommendations support a simple 'one calorie is one calorie' concept. But actually consuming less calories is not what your body needs and doesn't make you lose weight successfully. When we become extremely hungry, we cannot focus on any food at the same time and every time, and eventually surrender to our hunger.

If this terrible cycle is repeated regularly, the metabolism will slow down, making weight loss almost impossible. Limiting calories is not the key to weight loss efforts - what's important here is what you eat on people.

Currently obesity rates are at record levels and food companies encourage patents of '100-calorie snack packs'. In fact, 'low-fat' breads, candies and spices, 'healthy substitutes' actually contain more sugar and less nutrients than normal types. Instead of counting calories, think about how food will affect your body.

Recent studies have shown that foods high in carbohyrate adversely affect the body's metabolism and body weight beyond the effects of calories, while nuts, olive oil and dark chocolate (real foods) Calorie-rich products seem to help prevent obesity, diabetes and cardiovascular disease.

5. Sweetener is not as harmless as we think

Some sweeteners contain sacarin (sugar) instead of sugar and do not contain fructose or glucose. Although sweeteners have no calories, they still have a lot of impact on our bodies.

The synthetic chemicals in sweeteners stimulate the taste of sweet taste thousands of times stronger than natural sugar. This is a harmful factor for those who are on a diet. People who regularly use sweeteners may find that foods with natural sweetness such as fruit are no longer attractive, and it is impossible to swallow foods that do not taste as sweet as vegetables. Sweeteners are also found to cause hunger because they cause the body to release insulin and bring calories to fat tissues.

Artificial sweeteners bring calories to fat tissues. So, replace artificial sweeteners with fresh seasonal fruits to avoid weight gain.

The best way to deal with your sweet cravings is to use fresh fruits. When you want sweeter tastes, try maple syrup or honey instead of sugar. If you give up sweeteners, you may find that fresh seasonal fruits really taste a lot better.

6. Hunger controls your life

When blood in the body is low in calories, your brain will automatically turn on the warning system, leading to hunger. It is also when we crave carbohydrate-rich foods such as chips, cakes, candies because these are the things that make us feel more comfortable in just a moment.

The problem is that these foods bring a lot of harm in the later hours, creating an addictive loop. Carbohydrate-rich foods are like drugs. No matter how strong our psychology is then, carbohydrate-rich foods also make us vulnerable. By limiting and eliminating these foods, you will find your food-related behavioral problems will suddenly improve. Try using chickpeas, olive oil and pacma cheese.

7. Misunderstand the use of salt

Most industrial foods contain loads of salt to make them taste better. Limiting these foods also helps reduce salt intake. However, Dr. Ludwig, the head of the study, raised a question: When it comes to salt, is it better to eat less?

Excessive salt restriction can cause negative effects. A recent study conducted with one hundred thousand people in four years published in the New England Drug Journal published: those who consume sodium between 3 and 6 grams, higher than the recommended amount, will have less risk suffer from cardiovascular diseases or fatal diseases. Of course, these findings will need to be interpreted with caution, but ultimately, the risk of the above-mentioned diseases is still more worthy of consideration than the effects from salt.

However, we all know that limiting salt from low to low levels creates adverse effects on blood pressure and can even cause metabolic problems. We can control blood pressure by limiting sugar and carbohydrate-rich foods, reducing stress and increasing sports activities.