Getting fatter the more you lose weight? Nutritionist advice: Break these three myths first….

A young girl came to me and said she wanted to lose weight. She was 158 cm tall, weighed 41 kg, had a BMI of 16.4 and a body fat of 23%. The numbers clearly show that she is super thin! But she felt like her lower body was like a puff man.

(Situational picture/provided)

There is only one reason for this phenomenon, which is that the previous wrong weight loss method (dieting) caused a large amount of muscle loss. At this time, the basal metabolic rate will decrease, and it is easy to gain weight again once a normal diet is resumed. The 6 kg gained from 35 kg → 41 kg is all fat (women tend to accumulate fat in the buttocks and thighs). The volume of fat is 3 times larger than muscle at the same weight, so in the continuous cycle of weight loss and weight gain, the buttocks and thighs are getting bigger and the body shape is getting looser.

This case illustrates the most common weight loss myths among the general public. If this weight loss concept is not adjusted, it will only produce a "yo-yo effect" and you will "get fatter and fatter"!

1. Losing weight can’t just focus on weight:

After exercise, you may find that you are heavier (or your weight is decreasing very slowly) because your muscle mass has increased, which is a good thing. So don’t worry about your weight, but your body fat.

2. It is not the case that the less you eat, the more effective it is:

Eating too little will only cause you to lose muscle faster, lose your health as well, and gaining weight again is inevitable.

3. Don’t rely on weight loss diets:

How many days can you eat the weight loss diet continuously? Eating like this every day will only make you malnourished. When you go out to eat or attend a wedding banquet or a big dinner, you will panic. Without a recipe, you won’t eat and it’s easy to overeat.

To solve this problem, we need to increase muscle mass and increase the basal metabolic rate. "Balanced diet" + "exercise" is the only way to increase your basal metabolic rate. If you want to increase muscle mass, you can combine it with weight training. Please see the correct and healthy way to lose weight - "balanced low-calorie diet + moderate exercise" .

A balanced diet is all about the concept of “portion”. If you choose the right foods (low GI foods, eating out tips), you don’t have to starve yourself to lose weight! Only when you change your mindset and make these principles your eating habits, can you maintain your figure in the long run.

This article comes from: Donna Nutritionist Chen Yichun's blog

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