Misunderstanding of weight loss-dieting
Benefits of dieting: obvious short-term effect and quick weight loss.
Disadvantages of dieting: The later you lose weight, the easier it is to rebound and hurt your health.
The correct way:
① Daily calorie intake should not be lower than basal metabolism.
The formula of female basal metabolism is 655+(9.6* weight kg)+( 1.7* height cm)-(4.7* age).
The formula of male basal metabolism is 66+( 13.7* body weight kg)+(5* height cm)-(68* age).
② Choose foods with low oil, low sugar and low salt, and have a normal diet for three meals.
Misunderstanding of weight loss-blind pursuit of sweating
Benefits of sweating: detoxification, dehumidification and heat dissipation.
Fact of Sweating: Sweating has nothing to do with how much you lose weight. Excessive sweating can easily lead to water loss. Only when you reach the heart rate of burning fat can you lose weight efficiently.
The correct way:
The formula for calculating the optimal fat burning heart rate is (220- age) *60%~(220- age) *80%.
You can choose strike training or strength training, and it is best to keep the duration of continuous exercise for more than half an hour.
Misunderstanding of weight loss-don't eat carbohydrates for a long time
Advantages of not eating carbohydrates: You will lose weight in a short time.
Disadvantages of not eating carbohydrates: decreased metabolism, endocrine disorders, hair loss, menstrual period, etc.
The correct way:
Try to choose high-quality carbohydrates, such as purple potato, corn, yam, miscellaneous grains, oats, buckwheat and so on. And you can eat a fist at every meal.
Misunderstanding of weight loss: eat vegetables instead of meat
Benefits: Not good for losing weight.
Disadvantages: unbalanced nutrition, easy to give up, easy to lose muscle.
The correct way:
Meat is the main source of protein. Eating more meat can enhance satiety. You can choose protein meat with high calorie and low calorie, such as lean beef, chicken breast, shrimp and peeled duck.