Reality: Exercise when you are tired will make you addicted to sweets.

No matter how tired you wake up in the morning or after work, you will insist on going to the gym to keep fit, because you burn a little more calories, so that you can lose weight. Really?

"When people feel very tired, it's best to give up exercise," experts said. "It is much wiser to take a nap first than to exercise reluctantly." When people don't get enough sleep, their hormone levels will also change, and their bodies will be more eager to eat starch and sugar foods. "Experts say that people's willpower will be relatively weak when they are tired-a recent study by the University of Chicago shows that people who can't sleep well on the first day generally consume more than 200 calories of high-calorie food the next day.

Update strategy: Few of us can guarantee 8 hours of sleep and 1 hour of exercise every day. The expert's advice is to ensure 7 hours of sleep as much as possible, and then advance the exercise time as much as possible, because not exercising within 4 hours before going to bed is conducive to a good sleep.

Rule 2 Lose weight and eat less.

Reality: occasionally put down your stomach to lose weight.

You may follow the recipe strictly every day and only put down your stomach at the occasional dinner on weekends. According to a survey conducted by the Department of Medicine of the University of Washington, dieters can easily eat back the lost weight when they are usually hungry. "When you want to lose the last few pounds of fat, every calorie is very important," said the nutritionist. "Eat whatever you want for two days on weekends, which is equivalent to the efforts of the first five days."

Update strategy: the most important thing to lose weight is perseverance. A study in the International Journal of Obesity found that people who eat the same calories for seven days in a row can keep fit more effectively than those who go on a diet on weekdays, which means that you eat almost the same calories every day of the week, which is much better than you usually lose weight strictly and eat indiscriminately on weekends.

Rule 3 Whole wheat food is easy to lose weight.

Truth: Except for whole wheat snacks.

You have replaced all the snacks in your home with healthy-looking whole-wheat snacks (such as wheat bran cookies). "But many whole wheat foods may be high in fat, soup and sodium, and the specific calories are not indicated," experts said.

Update strategy: the study found that eating whole wheat food is really beneficial to weight control, but the so-called whole wheat here does not include wheat bran biscuits or sweets wrapped in whole wheat coats. You should eat as much brown rice, oatmeal, whole wheat bread and grains as possible. "These foods contain a lot of cellulose, which is conducive to suppressing people's appetite and is also a food with a low glycemic index." Experts say that foods with low glycemic index can make energy slowly enter the blood, provide energy for a long time, and make people feel hungry.

Then 4 don't go to the restaurant to eat.

Truth: Eating at home can also put on weight.

It seems indisputable that eating and drinking out often is not conducive to losing weight. The researchers found that restaurant chefs usually provide two to four times the prescribed amount of food. So even on weekends, it's best to buy food and cook by yourself, which is definitely good for your waistline.

That may be true, but if you don't pay enough attention to it, some seemingly insignificant bad habits may also invalidate this weight loss strategy: when cooking, taste it, put a lot of oil, seasoning and sauce, and put soup leftovers in your stomach when clearing the table.

Update strategy: "Measuring cups and spoons should run through the whole cooking process." Expert advice. "This will help you to better judge how much seasoning you have added." The size plate can also help you to measure objects that are difficult to weigh. When eating, always take a small dish and a small bowl, and put the extra food directly into the fresh-keeping box for freezing, which will avoid the situation of constantly stretching chopsticks while looking at the food.

Rule 5 chew slowly.

Truth: chew slowly and sometimes eat more.

This is probably the most popular and repeated way to lose weight in the world: eat slowly and eat less. However, it only works when you eat alone. If many people eat together, the effect may be completely opposite. According to a meeting record of the American Nutrition Association, it is easy to eat 40-70% more calories if you eat with your family and friends.

"In pleasant environments, such as restaurants and banquets, people usually eat more," experts said. "Social activities tend to distract people, and it is difficult for them to notice what they are eating on their plates."

Update strategy: When going out to eat with friends, having a proper diet strategy can make you not worry about the calories on the table. The expert said, "For example, do you want to eat a piece of bread or a glass of wine? You always regard appetizers as the staple food, not appetizers." In other words, in line with China's national conditions, putting chopsticks in vegetarian dishes is definitely safer than eating big fish and big meat.

Rule 6 Find a thin and fast partner.

Truth: Your best friend may drag you down.

Finding a friend to work hard to lose weight is obviously much more interesting than silently enduring the pain of dieting alone, which is why many ol who want to lose weight are keen to lobby their best girlfriends to join the weight loss plan. The bad news is that her less positive attitude may have a negative impact on your weight loss plan.

"Couples will observe each other's eating and exercise habits and make adjustments to keep pace." Experts say that if your weight loss partner makes an excuse not to exercise or eat some junk food that you plan not to eat, you may also be tempted to compromise.

Only those who have close weight loss goals and can strictly abide by the weight loss plan can establish a weight loss alliance. "If you have to persuade your friend to join your weight loss or exercise plan," the expert said, "it means she hasn't made up her mind yet."

Update strategy: Sit down and discuss your diet and training goals with your weight-loss allies. Experts suggest that if there is a big gap between your two slimming plans, you may wish to complete the slimming plan yourself, or find another like-minded slimming partner.

The most important thing is to pay attention to healthy methods!