Gaining weight is a normal part of life for everyone. You can control your weight and lose weight by adjusting your diet and combining it with appropriate exercise. However, some things you think are helpful for weight loss may actually have the opposite effect. Don't blindly diet or over-exercise, and don't obsessively pursue the number on the scale.
1. Don't skip meals.
Skipping meals won't help you lose weight! Studies show that eating a little something every few hours helps stabilize blood sugar and reduce hunger, preventing you from overeating at the next meal. Plan your meals for the next day in advance, choosing your food and portion sizes to avoid overeating and having negative effects.
Second, do not obsessively measure.
The key to healthy weight loss is consistency, patience with diet and exercise, and sufficient sleep to replenish energy. Generally, a person shouldn't lose more than two pounds per week, but this can vary more or less depending on you and your body. Your weight fluctuations depend on daily water retention, meal times, and hormone balance. Weighing yourself once a week is ideal, allowing you to focus on the weight loss process rather than the number on the scale.
Third, do not punish yourself mentally.
Staring angrily at yourself in the mirror, your mind filled with words like "fat," will only make you increasingly insecure. Fat won't magically melt away; research shows that mentally numbing or misleading yourself will only lead to gradual weight gain. If you've ever experienced this or are currently experiencing it, try accepting the fact that you're gaining weight and focusing on a weight-loss diet and exercise routine—you might see surprisingly good results.
4. Do not buy a lot of new clothes.
Losing weight takes time, and it may take a long time until you find the perfect skinny jeans. Don't be discouraged; it's only temporary. It's a good idea to use this time to stock up on some comfortable outerwear. Remember, a good mood will help you make better food choices.
5. Avoid excessive exercise.
When you start exercising, it's crucial to start slowly and steadily. If you're too impatient, the entire plan will be abandoned halfway through. Conversely, excessive training can even lead to weight gain.
6. Do not stop exercising.
Perhaps you think your weight gain is due to having too much muscle? Then you need to reconsider before throwing away free weights. Some women worry that weightlifting might make them more muscular, but this is unlikely. Muscles are more metabolically active than other tissues and will ultimately help you lose weight, making you look slimmer and improving bone health.
7. Don't try trendy foods.
Many people cannot maintain their diet for a long time during the weight loss process. If you want to stay healthy and continue in the long run, you should avoid foods that can quickly achieve weight loss. Once you deviate from your normal diet, you will gain more weight than before. The key to sustained weight loss is to eat unprocessed foods and healthily balance fats, such as nutrient-rich carbohydrates and proteins.
8. Don't ignore your hunger signals.
You tend to get hungry more easily when studying, and while you might stop yourself from overeating after your body sends hunger signals, you later regret it when you've eaten too much. You should eat something when you feel slightly hungry, ideally until you're about 80% full, even if it's not the healthiest food. Learn to listen to your body's signals.
9. Don't focus on what you can't eat.
Focusing solely on foods you can't eat will only cause your body to gradually lack essential energy and elements, depriving you of much of the pleasure that food brings, and you won't feel satisfied.
10. Do not stop working and accept weight gain.
Losing weight requires patience, perseverance, and time. Don't give up easily; it will gradually bring you surprises. Stay focused and optimistic.
