The 8 most common problems in fat loss

Fat loss has always been one of the most desired goals for many people, but they often feel frustrated and even give up because of some wrong methods! Share some of the most common problems in the process of fat loss!

1. Insufficient training intensity!

When you first start training, you will find that the fat loss effect is good, but after a while, you will find that there is no change in the body. At this time, you have to start training with intensity, otherwise you will easily fall into a bottleneck. At this time, you may feel that "I'm exercising but no effect"; perhaps you are more reluctant to heavy training and think that it will become very rough. But in fact, heavy training can help you lose fat faster, not just become stronger! Retraining can consume more energy, and maintaining medium and low intensity training cannot help you lose fat effectively!

It is time to start increasing the intensity of training

2. Do too much medium and low intensity training!

It is important to emphasize here that you may go to the treadmill to run for 1 or 2 hours as soon as you go to the gym, and you will be so tired that you can't do weight training. Retraining is definitely the first requirement for fat loss training. Retraining first and then have aerobic life, so that your training will get the best results!

3. Eat sauce Too much

This is the most common mistake. Sauce is actually very high in calories. Sometimes we carefully calculate the calories of food, but forget the high calories brought by sauces. Especially foreign foodies are most likely to have this problem!

In addition, when establishing a diet plan, it is best to confirm the plan that is suitable for you and read some nutritional articles. Based on the standard diet ratio of 40% protein, 40% carbohydrates, and 20% lipids, if you plan to reduce carbohydrates to lose fat, since the second source of the body's energy is lipids rather than protein, it is recommended to increase the lipid ratio as a substitute Source of energy!

Further reading:

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4. Insufficient protein intake

You need more protein!

Protein is not just about repairing muscles and proliferating muscles. It was published in the journal Nutrition in 2003 (journal) of Nutrition's study shows that people who are overweight are divided into two groups, and the group that eats 128 grams of protein a day under the same exercise volume is faster than the group that eats 68 grams of protein a day!

Researchers found that in addition to increasing satiety, protein also helps maintain blood lipids and normal blood sugar index, and the increased muscle mass will also inhibit fat proliferation!

Protein helps lose fat, but it will never It is an immediate effect. It is impossible to lose fat by eating protein only. You must cooperate with the exercise plan!

5. Drink too much drink

The only liquid needed by the human body is water. Of course, it is OK to drink some black coffee, sugar-free tea or fat-free milk occasionally, but sugar-containing drinks must not be done! Any cup of sugar-containing drinks can increase your calories by more than 300 calories, which will definitely make your fat-reducing plan worse!

Alcohol is also a big killer, especially beer! Beer has very high calories, and alcohol will reduce brain judgment, allowing you to eat more without realizing it!

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6. Eat healthy foods smartly!

Think that foods that claim to be healthy can be eaten as much as possible!

Sugar-free and zero calories are two different things, sugar-free cakes still contain starch! In addition, healthy foods refer to eating within a reasonable range. Eating too much of any food will become unhealthy!

Like nuts are good foods, but no one thinks that eating a big bowl of nuts is a It's a healthy thing! But there is one kind of healthy food that you can eat, that is vegetables!

7. High pressure

Is the work pressure high? You must know how to relax yourself!

Faced with stress, our body will automatically enter survival mode. The secretion of stress hormone Cortisol leads to a great appetite, and we prefer high-calorie foods when stress; when adrenal cortisol increases, it will go to fat The cells send strong signals, so that fat cells try to store fat in the most easily extracted position in the body, which can provide extra energy to the human body immediately. The abdomen is the ideal position to store these "easy fats". Therefore, it is easy to develop a "big belly" under pressure. Therefore, it is easy to relax a little time every day and find the way to relax the most. This is very worthwhile!

8. Deficiency of sleep

There are two reasons for lack of sleep that cause fat loss failure. First, if we stay up late, we often eat some late-night snacks, which will increase calories.

Another reason involves biochemical reactions. When you lack sleep, changes in Leptin hormones will lead to an increase in hunger, which will make you still not feel full after eating a lot. Leptin function is to accelerate the metabolism of organisms, inhibit appetite, control weight, and the secretion of Leptin will decrease when you lack sleep, and the body will feel more muscle-hungry than usual and like to eat high-calorie. Amount of food.

In addition, insufficient sleep will lead to a decrease in the efficacy of insulin and reduce the metabolism of fat and sugar! Therefore, if you want to successfully lose fat, enough sleep time is a priority!

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