21 Healthy Habits Will Not Only Gain Weight But Also Hurt Your Body
People’s perceptions of health are constantly being revised, and the weight loss advice given by nutritionists is constantly “revamping and reprinting”. In order to prevent everyone from taking a detour, they will not become victims of blind follow-up. Recently, the famous “commercial insider” network in the United States collected some false “healthy habits.” Adhering to these seemingly “healthy” secrets will not only hinder everyone’s weight loss business, but sometimes it will hurt the body.
1. Eating fish can lose weight
When it comes to diet, it will think of fish, but some fish may make us eat more and more fat. For example, farmed salmon (all Atlantic salmon are farmed), although wild salmon are rich in Omega-3 fatty acids, which can fight inflammation that causes weight gain in the body, but the salmon is rich in Omega-6 fatty acids, which actually increases Inflammation.
2. Obsessed with sugar-free food
In order to meet the needs of the majority of food, food manufacturers began to introduce a variety of “sugar-free” food, if you are counting on it to lose weight, you have to be disappointed. In fact, many artificial sweeteners cause insulin to be released in the intestines, and manufacturers also add some harmful fats such as palm oil and cream to “sweet” to compensate for the loss of taste.
3. Drinking a smoothie after exercise
Some people want to go to the water bar to “reward” themselves after long-distance running or yoga. However, the habit of “fueling” with a protein shake after each exercise is actually not as healthy as it seems, and it only increases the amount of calories we consume.
4. Exercise every day
All kinds of “chicken soup” say that they can insist on exercising every day with perseverance and worth learning. However, if you just exercise hard, do not give the body enough time to recover, not only will affect the play, but also increase the risk of injury. Experts suggest that the body should be given enough time to rest and rebuild, and it is more appropriate to rest for one or two days a week.
5. Get up early
Exercise in the morning is a good habit to gain energy and keep your day healthy. However, if you have slept late and set the alarm clock at more than five o’clock, “hardly” to get up and exercise, you may lose a lot. Studies have shown that sleep less than 5 hours, abdominal fat will increase 2.5 times. If you want to exercise before dawn, be sure to go to bed at a reasonable time and ensure 6 to 8 hours of sleep.
6. Save calories
We will “save” calorie intake in advance of the planned meal. In fact, this approach does more harm than good. Because of hungry, it is difficult to maintain a healthy diet and it is difficult to control the amount of food. In order to avoid eating too much, you should “warm up” a little before the big meal, and put a little carrot or almond nuts.
7. Love “healthy” snacks
Marketers have already identified our psychology, adding snacks such as whole-grain food, gluten-free, and low-fat to snacks such as ice cream or biscuits. However, snacks such as fruit yoghurt, whole-grain cereals, pretzels, and dried fruit are best eaten less, and they only run counter to the goal of losing weight.
8. Sleep too much
I can’t do it, I can’t sleep too much. Studies have shown that people who sleep more than 8 hours will also increase their abdominal fat. And abdominal fat is associated with heart disease, diabetes, stroke and other diseases. While controlling your weight, you should also pay attention to sleep.
9. Love to drink bottled water
We all know the importance of keeping water. Many people don’t forget to bring water when they go out, but we should drink less bottled water. Because mineral water bottles contain BPA, also known as bisphenol A, it has a negative impact on male and female fertility, and is also related to obesity.
10. Don’t eat egg yolk
Many people are used to throwing away egg yolks and eating only protein, but this is actually wrong. Egg yolk is an important source of choline and vitamin D to promote fat burning. Low vitamin D levels not only hinder the absorption of calcium, but also related to abdominal obesity. Egg yolk contains wholesome fats and increases satiety.
11. Use only weightlifting machines
Weightlifting can burn fat well and train lines. But using the machine all the time may not be a good choice. Most weight machines are concentrated on a single session of exercise and do not improve muscle imbalance. Weightlifter training should be practiced with a mix of own weight, kettlebell and TRX.
12. Fitness is too single
Although exercise is essential to maintain metabolism, if you have not changed your exercise plan, the six packs you have developed may be “reduced” into two or three pieces. If you repeat the same exercise for the past few months, your body will not feel the “challenge” and it will think that there is no need to burn so much fat. Different types of courses should be interspersed to challenge yourself in a timely manner.
13. Eat before exercise
Many coaches remind people to eat before and after exercise, but we will ignore their true hunger and satiety. If the last meal is 3 hours away from the end of the workout, you can eat a little carbohydrate-rich snack.
14. Eat too much healthy food
A healthy meal doesn’t mean you can eat it, because even healthy foods contain calories. If avocado, oatmeal, and chicken are eaten too much, it is equivalent to “sticking meat” to the body. If you use a plate to measure, half of the plate should be filled with vegetables, and the remaining half should contain cell phone-sized leptin, a fist-sized grain, and a little bit of fat.
15. Eat gluten-free protein to lose weight
For people with allergies, it is necessary to eat gluten free. However, for those who think that eating gluten-free can lose weight, it is not enough. Most gluten-free breads are made from refined grains that are twice as carbs as whole-grain bread.
16. Give up dairy products
Unless you have lactose intolerance, reducing calories away from milk and dairy products will do more harm than good. Because calcium plays a key role in regulating body metabolism, studies have shown that a calcium-rich diet can help burn more meat.
17. Choose low fat food
Many people know that eating trans fat increases the risk of heart disease, stroke and obesity, but not all fats are “avoided”. Some low-fat foods tend to replace harmless fats with “poor quality” carbohydrates, which are quickly digested, causing a surge in sugar and immediately awakening hunger.
18. Do not eat staple food
Many people don’t eat staple foods for weight loss, but this will slow down the body’s metabolism, increase hunger, and keep the body in the best “fat storage mode”, increasing the chance of overeating. In order to keep the metabolism for a whole day, you can eat a small amount of small protein and fiber-rich meals every three or four hours. Eating fewer meals can not only consume more calories, but also avoid negative situations at work.
19. Eat too much protein
Although we have emphasized that we need to consume enough protein, eating too much protein can lead to weight gain. The protein required by men is about 0.45 grams per pound of body weight, and women are 0.35 grams per pound of body weight. Extra protein may be stored as fat.
20. Keen organic food
A recent study showed that people often think that snacks marked “organic” are lower, more nutritious, and even more delicious. In fact, pure nature is not a regulated term. If you don’t take a serious look at the nutrient list, you may unconsciously consume more calories.
21. Quit dessert
Not eating desserts can certainly reduce the intake of calories and sugar, but the constant “deprivation” of taste enjoyment may lead to a “carnival” that is out of control. It is best to treat yourself a few times during the weight loss process, rather than completely quit the sweets.
22. Wearing a belt
Although the manufacturer of this modern “bob” claims to help metabolize fat, release toxins, compress cores, and reduce food intake. But the reason is actually very simple. When you have difficulty breathing, you certainly don’t want to eat. Once the belt is removed, it will immediately “return” and return to the past eating habits. Many people have recovered their weight “smoothly”.