What are the six mistakes in weight loss
Why is a low calorie diet doomed to failure?
1. Low calorie diet is not sustainable
Research shows that 21% of dieters give up the next month and 45% give up a year later. (New England Medical Center, JAMA Jan, 5 January 2005)
90-95% of people who lose weight through dieting will come back in 3-5 years.
2. Low calorie diet slows metabolism
Cutting calories dramatically slows your metabolism and prevents you from losing weight. (Leibel, Rosenbaum & Hirsch 1995)
Dieters' bodies become more efficient at storing calories and converting them into fat.
Reduced metabolism increases the likelihood of weight loss, especially when they return to their previous eating habits.
Often, a Yo Yo diet results in more body fat or weight gain.
Yo yo dieting, yo yo dieting, refers to the situation that some people lose weight by dieting from time to time, but after they stop dieting, they gain weight again, and then continue dieting to lose weight, and then their weight rises and falls repeatedly, like yo yo up and down
Frequent weight changes can also increase the risk of heart disease and premature death. （Brownell & Rodin 1994; Lissner et al. 1991）
3. Dieting can lead to depression and reduce the effect of weight loss
Excessive dieting will lead you to stay away from social activities. You may give up the opportunity to eat out or eat with friends, because you don't want to eat any food when you are dieting. Even if you eat with friends, you will make people unhappy.
If this state lasts for a while, it may lead to depression and make up for missed food by overeating.
4. Most diets do not encourage lifestyle changes
Changing your eating habits for a while may help you lose weight. However, when you finish or give up your weight loss plan, it may be easy for you to go back to your original eating habits and gain back the weight you lost (possibly more).
If you want to lose weight steadily and never gain weight again, you have to make permanent changes in your food choices, eating habits and exercise.
5. To lose weight by dieting, what you lose is usually only "thin weight"
Dieting to lose weight is often "lean weight" (fat free weight), rather than fat. This can lead to a person who is light in weight but still high in body fat.
If you've started a diet and keep it low for a while, it's likely to lead to a loss of lean weight, which will prolong the weight loss time.
6. Most diets don't include exercise
ACSM (American Society of Sports Medicine) publicly states that exercise is an important factor in maintaining weight loss. Strength training can reduce muscle loss, increase lean weight and improve weight loss efficiency.
And most of the diet plan, are known as "no exercise, eat can thin", "lying can thin", "eat while thin" Obviously, it's the lazy fat man's money.
If you have been on a diet for some time, you need to adjust your recovery from both diet and exercise
1. Add 2-3 meals to three meals a day to increase calories in a balanced way throughout the day.
2. Slowly increase aerobic and anaerobic exercise.
Give it to people who want to lose weight by "no dinner", "no staple food" and other dieting methods. If you don't eat, you won't become a fairy. If you're not careful, you may become a second elder martial brother, or have the legendary magic skill of "drinking water is fat". Don't take the detour of countless people.
