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KẾT LUẬN

Tránh những thói quen này để giữ cân nặng dư thừa ở xaBạn. Đến với bản tin này để tìm hiểu cách loại bỏ những thói quen xấu ảnh hưởng đến việc giảm cân của bạn. Đừng để cân nặng dư thừa tự do đi vào cơ thể bạn.

Having trouble losing weight? You aren’t alone. Even if you’re vigilant about sticking to your weight loss routine, tracking your calories and getting enough exercise, it can be difficult to stay on track. And if you do end up losing it, you’re at a disadvantage: studies show that a vast majority of people who lose weight aren’t usually able to maintain it for more than a year. This is due to a phenomenon called “weight cycling.” 

But here’s the good news. Your , so if you’re finding weight loss to be a frustrating and fruitless feat, you have our permission to give it up and focus on instead. If you’re committed to your weight loss goal, you should try taking a new approach, like finding a more optimal time of day to exercise.

You should also consider some pitfalls that you can avoid to help improve your chances of success. Here’s what not to do.

You have a short-term attitude

Everything on this list is somewhat of a hard truth, but this is often the hardest to accept (and change). If you approach weight loss with a short-term attitude, you may not make it anywhere except on the yo-yo diet train. 

Without a long-term approach to weight loss, you may lose 10 or more pounds in two weeks and then suffer a rebound when you discover that regimen wasn’t working for you. This is all too common when people embark on strict diets such as keto or , or that promise rapid weight loss. In reality, for most people, a well-balanced diet that includes and even some treats works best in the long run. 

Part of successful, sustainable weight loss — i.e. losing the weight and keeping it off for good — is understanding that fad diets, excessive exercise and “detoxes” don’t usually work. They only last as long as your willpower lasts, and I’m willing to bet that’s not more than two weeks to a couple of months. 

There are no quick fixes, miracle cures or magic pills when it comes to weight loss, despite what the wellness industry might have you believe: Losing weight requires dedication to a plan that supports long-term healthy habits. 

The general recommendation for weight loss is a rate of one to two pounds per week, although initial weight loss might surpass that for people who are very overweight, and then slow down to the suggested one to two pounds per week. Studies have shown this to be an effective way to lose weight without losing too much water or lean tissue — and to avoid a rebound. 

You’re practicing an all-or-nothing mindset

Many people who struggle with a short-term attitude also struggle with an all-or-nothing mindset. I began my health and fitness journey with this mindset. I cut out all : no , no pasta, no milk, no  and no individually wrapped snacks. I basically existed on chicken, vegetables and . 

This was great until it wasn’t, and I ended up on a CVS run for all the chocolate and Goldfish I could hold in two hands. Then, because I’d “ruined” my diet, I would eat as much as I could physically handle, because, “Why not? I already ruined it.” 

Then I’d feel bad about the snacks I ate and return to my overly restrictive regimen the next day. This is a to be in, but it’s something I see all the time with personal training clients. An all-or-nothing mindset can keep you in a perpetual cycle of lose-gain-lose, not to mention shame and guilt around food. 

This all-or-nothing concept applies to fitness, too: If you’ve been doing  left and right but don’t feel fitter or stronger, you might be doing too much. Toning it down could — counterintuitively — be the answer to (and playing the long game). 

You assume exercise conquers all

If you’re at all attuned to the wellness industry, you’ll know this saying: “Abs are made in the kitchen, not the gym.” Even if your goals don’t include a shredded stomach, the adage is still relevant. You just can’t out-exercise a poor diet. 

Exercise should be part of your overall approach to weight loss because it’s proven to aid weight loss (not to mention its long list of ), but it’s difficult to lose weight from exercise alone. Many people overestimate the number of calories they can burn from their workouts; it’s typically a lot less than you think, and far less than the calories your body burns at rest during the day just maintaining your current physique. 

For example, a 154-pound man will burn fewer than 450 calories during an intense, hour-long weight-lifting workout. You can easily cancel that effort out if you don’t pay any attention to your diet. The exact number of calories you burn during exercise depends on many factors, including your current weight, the intensity of the activity, the length of the workout, your age and your .

Plus, focusing on only exercise can lead to a destructive cycle of exercising extra to burn off calories you feel you shouldn’t have eaten. Or you may end up feeling like you need to “earn” your calories through exercise. Either way, taking this approach can lead to a strained relationship with food and exercise, as well as stalled weight loss. 

Some people, such as those who have spent years putting on mass, can eat lots of calorie-dense food and not gain weight because muscle burns more calories at rest. Even if you can eat whatever you want and lose or maintain your weight, that doesn’t mean it’s healthy for you. 

A diet rich in fruit, vegetables, healthy fats, lean proteins and some whole grains will serve you best in terms of sustainable weight loss and health. Combined with a , you’ll experience sustained weight loss and weight maintenance once you reach your goal weight.

You’re depending too much on supplements

I hate to be the bearer of bad news, but that fat burner in your medicine cabinet isn’t going to do the work for you. While certain supplements may help you reach your weight loss goals, you have to work to make your supplements work. 

For example, incorporating a daily protein shake in the mornings can help you feel fuller throughout the day, which may help keep cravings at bay. Increased protein intake can also help you build muscle, which aids in . 

Certain weight-loss supplements do have some evidence backing them, but no supplements are proven like the method that no one wants to take: . 
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