Why can’t I lose weight? Nutritionist teaches you the super simple "2+1" secret

When I’m losing weight, I always hear food calling me, asking me to eat it all! Strawberry cake, chocolate, fried chicken, pizza, and French fries all look delicious to me, and I can't help but tell myself, 'I won't get fat if I eat one bite', 'I'll go for a run if I eat another bite'. These self-deceiving statements end up making me gain more and more weight and never lose weight!

In fact, I am not telling you that you can't eat anything when losing weight, but you should choose the right food and combine it with exercise to help lose weight more smoothly. Some people may have the wrong idea that they can lose weight as long as they eat very little or even nothing. Although the weight will indeed drop significantly at the beginning, it is due to the loss of a large amount of water and the consumption of lean body tissue. However, after a period of time, the weight will stagnate and cannot continue to decrease. At this point, it’s easy to go back to your original food intake or eating habits out of frustration, and end up gaining weight again or even more than before!

Losing weight incorrectly not only harms your body but also prevents you from losing weight!

There are many weight loss methods on the market, such as "single food weight loss method", "skipping breakfast weight loss method", "extremely low calorie weight loss method", etc., which are all diet methods for rapid weight loss. In fact, while calorie control is important, the necessity of balanced nutrition should also be considered. In addition to leading to malnutrition, these weight loss methods are generally unsustainable, causing weight to rise and fall repeatedly over and over again, a phenomenon we call the "Yo-Yo syndrome."

The phenomenon of weight rising and falling over and over again in a continuous cycle is called the "Yo-Yo syndrome."

The yo-yo effect can actually cause harm to human health. In addition to causing abdominal fat cells to become enlarged and increasing the risk of upper body obesity, it can also increase insulin resistance and cause hyperinsulinemia, which in turn can cause metabolic syndrome and cardiovascular disease. In addition, repeated weight loss and rebound will increase the production of inflammatory substances in the body, such as cytokines, C-reactive protein, etc., which is very detrimental to health in the long run.

What exactly does the secret 2+1 mean?

In fact, it is just two diet secrets plus regular exercise. This formula may seem simple, but it can help people persist in losing weight and lose weight healthily!

Diet Tip 1: Protein foods are a good helper for weight loss

Why do I say that? Because protein foods can bring so many benefits to weight loss! First of all, protein helps increase satiety, helps control appetite, and makes it less likely for weight loss people to feel hungry between meals. And consuming enough protein foods helps increase your metabolic rate because protein foods require more calories to digest and break down than carbohydrates and fats.

High-quality protein has a high digestion and absorption rate and can be effectively utilized by the human body.

In addition, protein helps maintain muscle mass. If the muscle mass is large, more calories will be consumed. It is recommended to choose high-quality protein in the diet, such as eggs, milk, dairy products, tofu, soy milk, chicken, fish, etc., which have a high digestion and absorption rate and can be effectively utilized by the human body. But we must remind everyone that any food must follow the principle of not eating in excess. Eating too much will still make you fat!

Diet Tip 2: Choose the Right Carbohydrates

Many people avoid carbohydrates when trying to lose weight, and some even avoid them altogether. In fact, this idea is wrong! On the contrary, moderate intake of carbohydrates can help in weight loss. The key lies in the selection of types. As long as you choose the right carbohydrates, it will not only help delay gastric emptying and reduce hunger, but also stabilize blood sugar, promote bowel movements, and lower blood cholesterol.

Compared with white rice, brown rice contains more dietary fiber.

It is recommended that you try to choose complex carbohydrates as a source of intake, but what are complex carbohydrates? There is a very simple principle, as long as the food is not overly refined and is kept in its original state as much as possible, such as: sweet potatoes, brown rice, whole grain rice, oatmeal, fresh fruits and vegetables, etc., they are all complex carbohydrates. Because it is rich in dietary fiber or resistant starch, it is beneficial for weight loss.

The secret to losing weight: Keep exercising

Exercise not only plays an extremely important role in the weight loss process, but also helps maintain the reduced weight and avoid the "yo-yo effect". In addition to increasing calorie consumption, continuous exercise can also increase metabolic rate, which is very effective for weight loss. In addition, exercise can improve insulin sensitivity, lower blood lipids, increase HDL, and thus avoid metabolic syndrome and cardiovascular disease. It can be said that there are many benefits!

Exercise can help you lose weight and maintain the lost weight.

It is recommended to exercise 3 to 5 times a week, at least 30 minutes each time, and you can alternate between anaerobic exercise (gravity training) and aerobic exercise (jogging, swimming, dancing). This will have a better fat burning effect and will make weight loss more effective!