Can’t lose weight by eating less and exercising more? 4 NG Habits to Avoid

In order to lose weight, you eat less and exercise more, but your weight shows no signs of falling. You should be careful not to step on a landmine without knowing it! For example, if you replace water with tea during your weight loss period, think that eating fruit for a midnight snack will not make you fat, eat a big breakfast and fast at dinner, or eat a lot after exercise, these will all affect your weight loss efforts. If you are not careful, you may end up gaining more weight, which is not worth the effort.

Eat less and exercise more, but the number on the scale still doesn't go down. You may need to examine whether you have developed bad weight-loss habits.

NG1. Drink tea only, not water

Many people do not like to drink colorless and tasteless water, but prefer fragrant and flavorful tea. They think that drinking more sugar-free tea, fat-burning tea, etc. can replace the intake of water. Lin Shun-gu, a Chinese medicine practitioner at the Ren'ai branch of Taipei City United Hospital, said that for people who want to lose weight, some tea drinks can indeed help to regulate the body and eliminate the greasy feeling after eating, but if you only drink tea without water, you are putting the cart before the horse.

Dr. Lin Shun-gu emphasized that tea contains caffeine. Drinking too much tea on an empty stomach can easily stimulate the secretion of gastric juice and cause excessive stomach acid. Tea has a diuretic effect, but when too much water is excreted, it will reduce the body's metabolic rate. It is recommended that people who want to lose weight record their water intake every day and drink more than 2000cc of water.

NG2. No restrictions on breakfast, but no dinner

In order to lose weight quickly, many people simply skip dinner and eat a big breakfast the next day. However, the dietary principle for weight loss is still to eat three meals a day at regular times and in regular amounts. According to a study by Linköping University in Sweden, people who overeat in a short period of time or binge eat at one meal may change the fat composition of their body compared to those who eat regularly, making it more difficult for them to lose weight.

NG3. Is it okay to have fruit as a midnight snack?

Although fruits do not contain starch or fat, they have a high glycemic index (GI value), such as grapes, watermelons, pomelo, longan, mango, etc. They are high in sweetness and calories, and eating too much of them can make you fatter! Chen Bofang, a nutritionist at the Zhongxiao branch, pointed out that if you are really hungry at midnight snack time, it is better to choose to eat fruits with a low glycemic index, such as tomatoes, guavas, apples, etc., in a portion smaller than the size of a fist.

NG4. Eat a lot after exercise

Because they have to work during the day and have no time to exercise, many people simply skip dinner and go exercise. After the exercise, they eat as much as they can to reward themselves. This not only delays their sleep time, but also makes the calories burned during exercise go to waste. Nutritionist Chen Bofang pointed out that after exercise, the glycogen in the muscles is consumed, so it is very important to moderately supplement carbohydrates and protein. However, if you eat too much due to psychological compensation, it will be detrimental to weight loss.

Post-exercise diet should mainly consist of small portions. Carbohydrates can restore glycogen to maintain physical strength, while proteins can repair muscle tissue damaged by exercise. You can choose foods such as fruits and vegetables, soy milk, and brown rice. If you are worried that eating too late will delay your sleep time, you can eat before exercise and drink a cup of unsweetened soy milk after exercise.