Many people fall into some diet traps during the weight loss process, which leads to poor weight loss results.
A common trap is to mistakenly believe that low-fat or fat-free foods are healthier, but in fact these foods are often high in sugar and additives.
Another trap is to over-rely on “healthy” snacks, such as nuts and dried fruits, which are rich in nutrients but not low in calories.
Some people also skip meals, thinking that this will reduce calorie intake, but this usually leads to subsequent overeating.
Metabolic rate refers to the amount of energy the body uses when at rest, and it plays a vital role in weight loss.
A higher metabolic rate means the body burns more calories even when at rest, which can help with weight loss.
Some ways to help increase your metabolic rate include strength training to increase muscle mass and regular aerobic exercise.
Getting enough sleep and avoiding prolonged hunger can also help maintain and increase your metabolic rate.
High blood sugar levels can lead to insulin resistance, making fat storage easier.
Choosing foods with a low GI (glycemic index), such as whole grains, vegetables and fruits, can help maintain stable blood sugar levels.
Avoiding processed foods and drinks that are high in sugar and fat, and choosing foods rich in fiber and protein can help slow down blood sugar spikes.
Eating at regular times and eating small, frequent meals can also prevent large fluctuations in blood sugar.
Intermittent fasting helps control weight and improve metabolism by limiting the time period for eating and reducing total calorie intake.
Non-fasting methods emphasize balanced diet and moderate intake to avoid extreme hunger.
Fasting methods may be more suitable for those who can strictly discipline themselves and are not prone to overeating.
Non-fasting methods are suitable for those who need to stabilize blood sugar and energy supply.
Increasing physical activity into daily family activities can provide additional support for weight loss.
Turn household chores into exercise opportunities, such as sweeping the floor, cleaning windows and washing the car, all of which can burn a lot of calories.
Use family time to do some light exercise, such as playing with the children, walking the dog or working in the garden.
Consider simple fitness activities at home, such as skipping rope, doing yoga or using home fitness equipment.