Losing weight and maintaining it is really difficult! You don’t need us to tell you. But understanding why it’s difficult can help take the pressure off yourself from making small mistakes. and increase your chances of success So forget the shortcuts. Here are the magic methods and let’s face the truth about weight loss. And here are 6 truths about weight loss that are often overlooked.
6 facts about weight loss that are often overlooked
1. Your body resists weight loss. Your body is programmed to survive. This includes storing energy in the form of fat. When you lose weight Your body will think you’re starving. And it will adjust your hormones to slow down your metabolism. and makes you hungrier This makes losing weight difficult. But it’s not impossible. Here are some tips to help overcome these obstacles.
- Eat enough protein : Protein helps you feel full. and prevent muscle loss of muscle mass
- Eat good fats : Good fats help you feel full and help with the absorption of vitamins.
- Eat fruits and vegetables : Fruits and vegetables are low in calories and high in nutrients.
- Drink enough water : Water keeps you full and helps remove toxins from the ยูฟ่าเบท body.
- Exercise regularly : Exercise helps burn calories and build muscle.
2. There is no shortcut to losing weight.
Many people dream of a quick and easy way to lose weight without much effort. But in truth, there is no shortcut for sustainable weight loss.
Effective weight loss requires:
- Behavioral change : Eat healthy food. Exercise regularly Get enough sleep. and manage stress
- Patience : Losing weight takes time. It can’t be done overnight.
- Consistency : You must maintain discipline in your diet, exercise, and other behaviors.
Easy way to lose weight Often there are dangers to health such as
- Some weight loss medications or supplements have serious side effects.
- Strict dieting causes the body to lack nutrients.
- Exercising too hard can cause injury.
Instead of looking for shortcuts Focus on sustainable behavior change. Consult a doctor or nutritionist. to plan a weight loss plan that’s right for you
3. Exercise alone cannot overcome it.
Even though exercise will help you lose weight. and maintain weight (research says that exercise at least 60 minutes, most days), but relying on exercise alone to lose weight is very difficult Because just thinking about it, a person weighing approximately 62 kilograms can burn only 369 calories by cycling for 60 minutes, which is consumed by eating just one protein bar after exercising. The real “magic” secret to losing weight is a combination of eating and exercise.
4. Weight loss supplements are not effective!
Many people are always looking for weight loss supplements. Hoping for quick and easy results, but the truth is Most weight loss supplements are ineffective.
Research found :
- Most weight loss supplements are not effective for weight loss.
- Some supplements have serious side effects.
Reasons why weight loss supplements are ineffective
- Some supplements contain stimulants that reduce hunger. But it doesn’t help burn fat.
- Some supplements contain substances that block fat absorption. But it doesn’t help you lose weight in the long run.
- Some supplements contain substances that help burn fat. But it is not safe for health.
5. There is no weight loss diet that is suitable for everyone.
- Our bodies are different. Each person has DNA and a lifestyle. and different health
- Food that is right for one person may not be right for another.
- Finding the Best Diet for You It requires experimentation and learning.
Factors that affect the best diet for you:
- heredity
- health
- lifestyle
- Health goals
- personal preference
Guidelines for finding the best diet for you:
- Consult a doctor or nutritionist.
- Experiment with different types of food.
- Write down the results.
- Learn from experience
6. Cardio is very important. (And strength training helps, too.)
Benefits of Cardio:
- Promotes heart and lung health
- burn calories
- Weight control
- Reduce the risk of chronic disease
Type of cardio:
- Aerobic cardio: running, swimming, cycling.
- HIIT Cardio: Running, Sprinting
Recommendations for cardio:
- Start slowly and gradually increase time and intensity.
- Choose the activity you like.
- Exercise at least 30 minutes per day.
Benefits of strength training:
- strengthen muscles
- increase bone mass
- burn calories
- Reduce the risk of injury