Nowadays, healthy weight management has become a hot topic among the public. However, many people work hard to lose weight, only to become increasingly fat without any results, which may be falling into the "weight loss trap". Trap 1: You can eat recklessly after exercising. "I ran 5 kilometers today and rewarded myself with fried chicken and a cup of milk tea! ”Do you also have this kind of compensation mentality? If so, then you have fallen into the first pit of weight loss. Running 5 kilometers consumes about 500 calories, but the calories it consumes are not enough in the face of "heat bombs" such as fried chicken and milk tea. A cup of pearl milk tea may have more than 600 calories. The two cancel each other out, no wonder the fat remains stagnant. Suggestion for avoiding pitfalls: After exercise, you can add meals in moderation, but choose healthy snacks such as a handful of nuts or a banana, and don't let "rewards" turn into "revenge". Trap 2: Extreme dieting can lead to weight loss. Many people's first reaction to weight loss is to "eat less" or even "not eat at all". Some people only eat an apple every day, and when they weigh themselves, they actually gain weight. In fact, this extreme diet is like shouting "famine is coming" to the body. The body will immediately adopt the "defense mode", reduce metabolism, and give priority to breaking down muscles for energy supply. Although the weight has been reduced, the fat is "as stable as Mount Tai". Moreover, long-term dieting can also disrupt leptin secretion. Once normal diet is restored, weight will immediately rebound, and all that rebound will be fat weight. Some people skip breakfast in order to lose weight, which may cause them to eat faster and more during lunch, and may also bring other hazards. For example, a girl's gallbladder was filled with stones due to long-term skipping of breakfast and fasting. Suggestion for avoiding pitfalls: Losing weight cannot be achieved overnight, and three meals a day cannot be omitted. The daily calorie deficit should be controlled at 300-500 calories. Don't feel dizzy and hungry. Eat more high-quality protein, whole grains, and sufficient vegetables to increase satiety. Trap 3: Staying up late while losing weight. Some people feel that sleep and weight loss are "completely unrelated" and have become accustomed to a lifestyle of frequently staying up late. Actually, it's not like that. Firstly, staying up late can disrupt hormone secretion, reduce leptin secretion, and increase the release of ghrelin, making people feel hungry and their appetite greatly increased the next day. Secondly, insufficient sleep can slow down basal metabolism, making it even more difficult to burn fat. Suggestion for avoiding pitfalls: Pay attention to sleep, preferably fall asleep before 11 pm every night, and ensure 7-8 hours of high-quality sleep. Only when you sleep well, will fat be willing to 'move'. Trap 4: Failure to lose weight is equivalent to weight loss failure. Many people only "stare" at the numbers on the scale during the weight loss process. In fact, the numbers on the weight scale can be deceiving. In the early stages of exercise, muscle mass increases, fat decreases, and weight may remain unchanged or even increase. But in reality, the body fat percentage has decreased, making people look slimmer and firmer. Suggestion for avoiding pitfalls: Don't just focus on weight values, changes in waist circumference, hip circumference, and leg circumference are more worth considering than weight values. In summary, weight loss should not be blindly pursued, but should be approached with scientific methods, otherwise sometimes it may just be "the harder you work, the fatter you become". Scientific weight loss requires not only a healthy and reasonable diet, long-term regular exercise, but also good and sufficient sleep. At the same time, weight loss is not a "short-term battle". It should be made a part of daily life, replacing unhealthy habits with good diet and lifestyle. Losing weight is not about competing with weight, but about working hard day after day, practicing a healthy lifestyle, and excess fat will naturally disappear. (New Society)