On the road to weight loss, we all hope to slim down through our own efforts and transform into a better version of ourselves. However, some behaviors seem to be efforts to lose weight but are actually ineffective and may hinder your weight loss process.
Let’s take a look at these five ineffective behaviors that need to be stopped during weight loss.
The first ineffective behavior is skipping breakfast.
Many people mistakenly think that having one less meal can reduce calorie intake and thus achieve the purpose of weight loss. But little do they know that the plan for a day lies in the morning. After getting up early, the body’s metabolism is relatively low. Skipping breakfast cannot start the body’s metabolism, and you waste a whole morning of the body’s metabolic time.
By noon, due to excessive hunger, you may be more likely to overeat and consume more calories, which is not conducive to weight loss and also affects gastrointestinal health.
A high-quality breakfast can start the body’s metabolism. A proper amount of lunch will also be controlled. Regular eating is beneficial to gastrointestinal health and can also make the body operate more efficiently, and the weight loss speed will also increase.
The second ineffective behavior is using fruit as a meal replacement.
Many people choose fruit as a meal replacement for weight loss. Although fruits are rich in vitamins and fiber, they have a single nutritional element and cannot supplement the fat, protein, and trace elements needed by the body, which will lead to muscle loss and a decrease in metabolic power.
Although fruit as a meal replacement can quickly reduce weight at the beginning, most of what is lost is the body’s water and muscles. After returning to a normal diet, the body is more likely to rebound.
In addition, some fruits such as durian, lychee, mango, coconut, and grapes have relatively high sugar content, which may exceed the calories of rice and also cause a rise in blood sugar and fat accumulation.
The third ineffective behavior is weighing frequently.
Many friends weigh themselves several times a day during weight loss. Once they find that their weight has not decreased, they will feel anxious and frustrated. In fact, changes in weight are affected by multiple factors, such as water retention and food digestion.
During weight loss, weight decreases fluctuantly rather than in a straight line. Weighing too frequently will not only bring unnecessary psychological pressure but may also cause people to give up weight loss due to no change in weight in the short term.
Compared to weight, we should pay attention to body fat percentage. The volume of fat molecules is relatively large, three times that of equal-weight muscles. Therefore, during weight loss, only when the body fat percentage decreases can the body truly slim down.
The fourth ineffective behavior is insufficient exercise time of less than half an hour.
Exercise is indeed one of the important means of weight loss. But if the exercise time each time is too short and the body has not started to consume fat before the exercise ends, the fat-burning effect is naturally poor.
Generally speaking, in the first about 20 minutes of exercise, the body mainly consumes glycogen in the body. Only after more than half an hour will it gradually start to burn fat. And the calorie consumption of 20 minutes of exercise is generally not more than 200 calories, equivalent to the calories of a bowl of rice. Therefore, to improve the fat-burning efficiency, it is recommended that the exercise time be more than half an hour each time.
The fifth ineffective behavior is only exercising and not controlling the mouth.
As the saying goes, ‘Three parts of practice, seven parts of eating.’ Dietary management is more important than exercise. If you do not control your diet and eat and drink freely after sweating profusely during exercise, it may cause the calories consumed in a day to exceed the calories consumed by the body and cannot achieve the effect of weight loss.
You should know that an ordinary caramel milk tea has more than 450 calories. A common 100g bag of potato chips in the supermarket has more than 495 calories. A piece of cake for one person has more than 350 calories. If you want to lose weight, controlling your mouth is the fastest way to see results.
