Can’t lose weight? 6 bad habits may be the culprit

[Core Tip]: Have you been trying to lose weight but can’t lose any? There are many reasons that affect weight loss, and some of your own bad habits may be the culprit for your inability to lose weight. Therefore, only by starting with your usual habits and changing bad habits can you lose weight effectively.

Bad Habit 1: The Way You Eat

If you were a mouse, you would feel full 15 minutes after eating and would stop eating. But sorry you're not. You may eat so fast that your stomach doesn't have time to tell your brain to stop your mouth from eating. You chew until your stomach explodes.

Solution:

Try this idea with your next meal. After every bite, chew, and swallow, put your fork down and take a sip of water. See how long it takes for you to feel what you just ate enter your stomach. Now, at each of your future meals, try to eat as long as you can without having to do the little test again. Another tip for extending mealtimes (for those of you who are eating with someone else) is to turn off the TV, put down the tabloid, and have a small conversation.

Bad Habit 2: You’re Starving Your Body

Cutting back on calorie intake, especially protein calories, encourages your body to conserve calories rather than burn them! At the same time, this will also force the body to break down your muscle tissue to provide fuel for major activities. Muscle tissue is key to your metabolism and determines how quickly you burn calories. More muscle means a faster metabolism and less body fat.

Solution:

You really need to reduce your calorie intake to lose weight. (You can cut 500 calories a day by eliminating a can of beer, 30 potato chips, and a bag of chocolate chip cookies from your diet.) However, you also want to make sure you're eating at least 1,600 to 1,800 calories a day to keep your metabolism from shutting down.

Also, never eliminate protein from your daily diet. If you're a sedentary 200-pound person, you'll need about 75 grams of protein per day (about two chicken breasts) to keep your muscle tissue from losing strength. If you're gaining weight, take twice as much protein. Do aerobic exercise? It's also a good idea to choose some items to practice.

Bad Habit 3: You’re not getting enough sleep

Sleep deprivation can reduce the chance of fat loss or even completely eliminate the ability to lose fat. Studies have found that if a healthy person only sleeps 4 to 7 hours for 6 consecutive nights, the levels of glucose and insulin in his blood will be higher. This is a very bad situation for the metabolism of a person who is trying to lose weight, because the excess insulin will promote the accumulation of body fat.

Solution:

Make sure to sleep 8 hours a day and try to sleep at the same time every day, that is, establish a regular bedtime and waking time. Pick a wake-up time that you can stick to almost every day, but make sure you've gotten eight hours of sleep beforehand. The time combination is optional.

Bad Habit 4: You Eat Too Fine Food

Most processed breads and cereals contain so little fiber that you'll be filling up on calorie-free plant food instead of excreting it. In fact, foods rich in fiber can help you control your blood sugar and insulin levels.

Solution:

I have to say, it never occurred to me that cutting back on potatoes in all their processed forms (especially French fries, potato chips) might be a good idea. Experts say potatoes can quickly raise blood sugar levels in the body if they are used to make snack chips, white bread, low-fiber breakfast cereals and breakfast bars. Whole grains, nuts, and legumes are fine to include if they are not zero-calorie.

Bad Habit 5: You’re Too Thirsty

When you want to lose weight, water is your best friend. You need it to help your body eliminate waste products it creates when it breaks down fat for energy or processes protein. You need it to help transport nutrients to your muscle tissue. You need it to digest food and keep your metabolism running smoothly. What's more, water can prevent your body from overheating during high-intensity exercise on hot days.

Solution:

Start your day by drinking a half-gallon jug of water (or any small bottle that holds about 64 ounces). Your goal is to finish your daily intake by the end of the day. Clear and yellowish urine is a sign of good health recognized around the world.

Bad Habit 6: You think you can lose weight by exercising

Just exercising won't make you thinner. A recent weight study of military personnel who increased their exercise levels over three years found that unless they made extra efforts, they continued to gain weight. Why? The most likely reason is food. They ate more than usual simply because they had consumed more energy.

Solution:

The last thing you really want to hear, especially women, is the issue of body shape. But believe me, controlling your body shape is always more important than losing weight. The best way to control your body shape is to limit the number of times you eat out.

Source: 39 Health Network www.39.net

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