There is a simple reason. Running a mile at full speed can only burn about 100 calories. Losing a pound of fat requires burning 3500 calories. Do the math: you have to run 35 miles to lose a pound. Even so, exercise stimulates your appetite, which is enough to make up all the weight you lost by sweating. So don't just count on exercise to lose weight. Instead, combine exercise with healthy food that is beneficial to weight loss.
2. Don't count calories, let food count calories for you. Every wise dietitian will tell you that to lose weight, you must consume more calories than you take in. But don't expect perseverance alone to get you there. If you force yourself to stick to it, for example, burning 800 calories a day for the next six months, you will find that this diet plan will soon make you lose interest. Most people will give up in the end.
A better way is to let food help you lose weight. If your diet is mainly vegetables, fruits, whole grains and beans, you will get a lot of fiber. Because fiber holds water and fills your stomach, less calories than normal will naturally satisfy your appetite. Research shows that high-fiber foods can easily eliminate 300 or more calories from your daily intake.
You may feel that you eat as much as before, but in fact, your food intake has decreased. So, don't cut calories by willpower, let high-fiber food do it for you.
3. Don't be afraid of carbohydrates; Choose healthy carbohydrates. Don't be afraid of foods rich in carbohydrates. After all, the thinnest people on the planet-people in Japan, China and other parts of Asia-have traditionally used carbohydrate-rich foods such as rice and noodles as their daily staple food. It was not until westernized business lunch and fast food chains put meat and cheese on their plates that they began to gain weight.
Also, carbohydrates are a natural source of glucose, which is the fuel to provide energy for your brain, muscles and most of your body.
So when it comes to carbohydrates, we should pay attention to their quality, not their quantity. Don't choose white bread and ordinary children's cereal without fiber. Focus on healthy whole grains, beans and starchy vegetables. All these can provide the body with energy and a lot of high-quality nutrition.
Pay special attention to the inside of dessert, not the sugar on the surface. Sugar may not be as big a problem as you think. Of course, this is not a healthy food. In theory, it may affect your weight and your mood. However, despite the bad reputation, it is almost certain that sugar is not the cause of your weight problem. If your weight loss plan focuses on limiting sugar intake, you miss the real problem.
Focus on the short term, not the long term. Now, you know that in order to achieve the goal of lasting weight loss, you have to permanently change your eating habits. But vowing to give up our favorite food forever is not what most of us are prepared for.
Then look through the books and see how others get rid of drinking and smoking. They follow the rule of "one day at a time" until they decide to move towards a healthier path. It is true that it is much easier to change your eating habits than to quit serious alcohol or tobacco addiction, but you can also get results from this short-term key breakthrough. I suggest putting an end to animal products and keeping vegetable oil to a minimum for about three weeks. Don't worry too much about what to eat next year or the year after; Just think about the present. Soon, you will see the results of weighing and your feelings, and others will notice. This will help you turn your current healthy path into a permanent habit.