All the equipment to support your diet and incorrect thoughts about the diet
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In today’s modern world, you can easily look up anything, exercise, eat or drink. However, there is a lot of misinformation on the internet. Most of that advice has no scientific basis.
Bellyfatzone has compiled nearly
70 myths and myths about exercise and nutrition for your reference.
WRONG rumors about eating and drinking
1. Fat will make you fat
Remember, there are two types of fat, good and bad. Yes, bad fat not only makes you fat, but it also makes you sick. Stay away. But good fats will help us lose fat.
2. Eating a lot of fruit will lose weight
Fruit contains a lot of carbs, is clean energy and is absorbed by the body quite quickly. If you are not careful, the fruit itself will be the culprit that prevents your weight loss.
3. Just eat fewer calories than exercise and you’ll be Sick!
For example, your machine needs gasoline to run; if you put it in, see if it can run? Don’t say burn this or that. So is the body. The body still needs energy, but the CALO must be clean calories; if you eat calories from dirty food, even if it is less than half of what your body needs, you will still be as fat as usual if your weight is reduced, it is because your body is weak and ill!
4. Fat-free foods help lose fat
Fat-free foods are removed from good fats and processed to remove fats, which are rusty foods and do not need to be used by the body, which can poison the body.
5. Diet Is Safe and Helps With Weight Loss
You should remember, sugar is not a natural sugar, except for stevia leaves, and sugar from stevia is also processed. Although there is no energy, sweetening chemicals will more or less affect health.
6. Egg yolks are high in cholesterol; eat only the whites
Egg yolks are very nutritious, especially for our chickens; the body uses all the yolks and whites to build the body; if you leave out the yolk, it’s both wasteful and lost, so just eat the whole egg!
7. Skipping breakfast will lose weight
This is extremely wrong thinking; if you want to fast, skip dinner. And remember, when you are in the phase of gaining muscle, never let your body go hungry.
8. Cut off the starch
OK, cut all the bad starch and replace it with good starch; if you like, eat a little but don’t cut it. The body needs this type of energy to function.
9. Drink skim milk
Milk itself is not good for digestion, and the body cannot use the nutrition in milk. But drinking complex processed skim milk is okay, meaningless, but also harmful to the body.
10. Eat Noodles to lose weight
Vermicelli is a bad starch that does not help reduce fat and is not optimal for the body.
12. Eat a gluten-free diet
Gluten is a substance found in wheat or brown flour, many people who are allergic to it will not eat it – mainly Westerners, but many people think that being free is just weight loss, so buy it. Eating is both expensive and ineffective and loses quality.
13. Vegetarian will lose weight
It will decrease if you eat right, eat quality; otherwise, you will get fat and fat. Or look, lose weight but flabby people.
14. WEIGHT LOSS IS SUCCESS
You should remember, losing weight is about losing fat, better than gaining muscle, that is, losing but gaining mass. So don’t be too happy when you lose weight if you lose muscle and gain fat.
15. Sick is healthy
It’s not healthy to be fat or sick if your body doesn’t harmonize between fat, muscle, and tone. Many people are sick because only bones are covered with fat. And there are a lot of big, heavy but muscular people – this is what everyone wants.
16. Exercising on an empty stomach will burn fat
Wrong, when exercising, the body burns energy from the muscles; if you do not store energy in the muscles to exercise, you will lose strength before the fat is burned, so you must eat clean energy 1 hour before the training session. Please
17. After training, fasting to lose weight quickly
Next mistake. After training, you must eat a full meal to regain energy, and then during rest, you will start to use fat, which will occur.
18. If you want to gain weight, eat a lot of things that people who want to lose weight eat
Try to eat sweet, eat fat, eat a lot of starch.. eat whatever you can. The disease will kill you. Gaining weight must eat carefully.
19. Gaining weight must eat a lot ăn
Wrong, eating too much only poisons the body. Must eat quality. Remember to EAT QUALITY
20. I’m hungry; I don’t dare to eat because I’m afraid of getting fat
Actually, when your body turns on the hunger signal, it means it needs energy. But you have to distinguish between hunger and appetite. If you want to eat, you should find a way to skip it. If you are hungry, you should eat. (Except at midnight you want to lose fat, you can skip it). When you are hungry, you must eat but must eat good food. It’s okay to avoid eating junk.
21. Calculate calories carefully
You should remember. Not every calorie is the same as every calorie. Calories from brown rice, vegetables, and fruits are different from calories from candy or soft drinks. So before counting calories, you have to consider whether you eat that food, it’s good or not.
22. Exercise TO BURN ENERGY.
This is a VERY wrong idea. Our bodies have to work hard to extract energy from junk food for the body. Are you wasting your energy? You practice to activate the muscles, activate the metabolism … from there; the body goes to burn fat. So you have to choose a suitable and effective exercise instead of running or doing something and calculating how many calories are burned. MEANINGLESS!
23. Only eat foods that are good for WEIGHT LOSS.
Many of you often go looking for a list of good foods, good for weight loss, or good for health, and then FIGHT to eat. Maybe in the short term, it will decrease because the body lacks substances, but in the long run, it is NOT GOOD. I always tell you to eat the WORLD OF NATURAL FOOD. Natural food, everything has its place, the more variety you eat, the better your body will be and will be EXCELLENT.
25. Dried fruit is VERY GOOD
Compared to fresh fruit, it is better to eat fresh fruit. And dried fruit has many calories from carbs; if you’re not careful, you can get fat. You can eat a little, no more than 30g at a time, and should be eaten before or after exercise. Don’t just eat because it’s delicious and eat out of control.
26. Oats for WEIGHT LOSS
You should remember Oats is just a good source of starch. So if you abuse and give a diet high in oats, no matter how much you cut calories, you still have many excesses. It is advisable to incorporate it in a complete and complete diet.
27. ZERO calorie soft drink.
Although there are no calories from sugar, the sweetness used comes from chemicals. Not to mention soft drinks will stimulate the process of absorbing sugar into the blood faster. Especially when combined with fast food meals. But in REDUCTION, you must reduce the absorption of sugar, eat slow foods, or have a low GI absorption of blood sugar.
28. Delicious juice
If you ignore the purpose of losing fat, then you can drink juice if you like. But also don’t drink too much and overdo it. Because juice, especially from fruit, has lost a perfect fiber. So if you drink juice, then squeeze vegetables to drink, supplement vitamins and minerals. But you can’t drink juice instead of water.
29. DRINK LOTS OF WATER will lose weight.
Again, whenever you touch the word MANY, you should outline how much the limit is. Do not force the body to drink too much water is also not good. Water must be drunk properly. Drink 1 hour to 30 minutes before meals. Do not drink water while eating…if you want, take a sip. Do not drink extra water when you are full—no need to drink water before bed. You can drink 1 glass of warm water; if you like, mix lemon and honey. If you don’t like it, don’t force it. Don’t let your body get dehydrated. Should drink cold water around 20-30C, it can support fat loss.
30. LOW CHOLESTEROL OR LOW-FAT foods are good
It’s all a hoax, and from a good angle, it’s not good. Because if it’s Low cholesterol, then the cake is full of low cholesterol starch….but more starch…in general, don’t bother with such COLORING products, just choose natural foods.
31. Protein cakes HELP weight loss.
You should remember, just put protein powder in the cake; it will become a protein cake; usually, those cakes will be very high in energy, and maybe the cake should also be high in carbs, pay attention to the amount of sugar. If you lose weight, lose fat, I advise you not to eat. If you go to the gym and want to replenish your energy quickly, you can eat!
32. WEIGHT LOSS is just eating boiled food
In fact, you’re just making it hard for yourself. But if you want to lose fat and lose weight, you can eat normally; you can still stir-fry, or eat pan-fried from time to time, eat fried food once a month…but you have to pay attention to ingredients, frying oil…and remember. You should also eat raw vegetables.
33. Brown bread, anything with brown is GOOD
It’s actually better than white bread and is an option when you’re craving bread or want to change your taste. Because brown bread sometimes does not completely use 100% of brown flour and is processed and preserved, it is no longer natural; the absorption of sugar is also faster than a sweet potato or a cup of brown rice.
35. Dried Fruits
Because actually all of them are not high in carbs, I don’t know when they use frying oil or what…but eating these things is very addictive and excess energy is certain. Should you crave potatoes or sweet potato chips, roast them yourself, use good oil, put them in the oven, eat very little at a time.
36. ab training will reduce belly fat
Everyone knows fat will reduce the whole body, not the place where I exercise. The abdomen is the last place to reduce, especially in the hips. So if you want to lose belly fat, you have to eat right, exercise big muscles such as thighs, back muscles, chest, shoulders… and exercise a little bit of belly, a little less to firm up. Which part should be prioritized first, which part later.
37. More CARDIO will burn fat.
You should choose the type of HIIT the; fat burning takes place after exercise and when resting if combined with eating, but only regular exercise or regular jogging, it only burns energy and after 30 minutes, the energy is stored. When you store it all, you will slowly take it from the fat, but at this time, the body is tired, so the metabolism is slow, and you also want to stop exercising. It is best to choose a way to train muscles; lift weights, about 20 minutes is really effective.
38. Eat only 1 meal to lose weight quickly.
If you want to fast, you can fast, but only for those who have a lot of fat and prioritize fat loss first, and if you both want to lose fat and gain muscle, you must apply the rule of exercise and eating. what before, after practice
39. EAT AS LOT OF VEGETABLES THE BETTER BILLION
Actually, a lot here is much more than starch and meat, but you can’t always whip up a whole basket of vegetables because you will lack other substances if you have too much. You should choose a portion of 50% vegetables, and when you eat a lot of vegetables, don’t eat too much, try to chew carefully. Too many vegetables make the stomach work a little tired. Also guilty!
40. DRY, greasy, fat seeds
In the weight loss diet, you must add dry nuts of all kinds. And should eat right by dividing into small meals many times, not eating at the same time, eating many different types of nuts, using dried seeds as snacks, and adding them to the main dish as in salads or with rice.
41. FAST to lose weight quickly.
THIS IS HOW everything you lose, weight loss, fat loss, muscle loss, and many times when health decreases, morale decreases. You should remember that you are fasting for what??? for what purpose! If you have decided, you have to be really careful and monitor your body every day, every time. If the person is unwell, has heart disease or blood pressure, it should not be.
42. DETOX HAS REDUCED CODE
Detox is a process to purify the body. AND its purpose of body cleansing is completely different from the purpose of fat loss, weight loss. MAY be in the process of purification, you will lose weight, but in a way, if you eat bad things after purification, you will gain weight again. Should choose a quality DETOX program and be consulted carefully.
43. PROCESSED FOOD FOR WEIGHT LOSS.
Those are the foods that help you to lose but because they cut calories. Creating peace of mind for you is good. And when you think it’s good, you abuse it; it’s not good at all. You should remember that processed foods contain many health risks, so be careful.
44. EAT MORE MEAT, the more it helps to lose weight.
It must be recognized that protein and fat are effective assistants in weight loss, fat loss, and better than starch, but must be used in moderation, combined with a diet rich in green vegetables to neutralize nature. The acid caused by the meat and the selection of the source of the meat should also be considered very important.
45. FAST WEIGHT GAIN, eat a lot
Eating a lot is the fastest way to poison the body. So eating more takes time for the body to adapt. So, if you want to gain weight before increasing the portion size, you need to change the quality of food, eat according to the right eating rules. Eat, chew carefully, combine exercise and then increase the portion slowly based on the body’s situation.
46. FOLLOW THE WEIGHT LOSS MENU
You should remember, each body is a universe with different health, eating habits, and preferences, so it is very NOT good to imitate a certain menu to lose weight. You have to rely on your own body, change the good food around you, adjust the portion, the amount of food, and be sustainable.
47. LISTEN TO OTHER PEOPLE
Especially people whose bodies are not like mine, their bodies are already big and beautiful, the diet they are eating is suitable for that body regimen. My body is a body in the treatment phase, so it’s different. LEARN those who share objectively and put themselves in the person who really needs to hear it, like chef Long for example.
49. The older you get, the less EXERCISE you need!
In fact, after the age of 30, the human body, especially women, will no longer be able to generate muscle on its own, and every 10 years will lose about 3kg of muscle, and that will increase fat. So the older you get, the more fat you have.
50. EATING RIGHT WITH A DIFFERENT WEIGHT IS A FAILURE
In fact, if you really do it right, exercise right without losing weight; you may gain muscle and lose fat equally. But if not, especially in people who are too obese or elderly, they need to have a health check and hormone test to see if there is a metabolic disorder, and there will be intervention from a specialist doctor.
20 MYTH ABOUT WOMEN’S TRAINING
Myth 1: If I lift weights, I will become bulky
If you put 1 kg of fat next to 1 kg of meat, you will notice that the meat side is smaller despite the same weight. This means that the more muscle mass you have in your body, the less “space” in your body (or, in other words, how big you are) will be.
Many people – men and women – think that weight training will make you look like a pro. That’s like saying that your study of physics will make you Einstein.
So, when you practice part-time every day, like most office workers, you will only feel that your body is lean and your body’s metabolism increases day by day.
Myth 2: As long as I exercise, I will burn excess fat
If you were walking at a snail’s pace to burn excess fat, this wouldn’t happen.
Exercises to increase heart rate (running, cycling, swimming, …) should preferably be at least 40 minutes and practice 3-5 times a week with a heart rate in the right zone for you. Normally, the heart rate when exercising should be 50% – 85% of the maximum heart rate. For example, here I am, male, 34 years old, 1m8 tall, weighing 76kg, optimal heart rate should be maintained when doing cardio is 124/min, maximum heart rate is 165/min.
Everyone’s body is different and responds differently during exercise; wear a heart rate monitor with inputs like age, weight, and exercise level; here’s how and most effective for determining the optimal heart rate measurement that is right for you.
Wearing a heart rate monitor is also a way to help you feel more comfortable exercising outdoors if you do not like to exercise in a closed, air-conditioned room.
Myth 3: Exercising in the morning is the most effective!
Are you a professional athlete who trains twice a day?
Otherwise, practice time doesn’t matter! You need to determine the right time to practice so that you can do it every day, not when your child is sleeping or having free time.
In fact, listening to your body to know when is the best time to exercise will help you choose the time to exercise in the morning, afternoon, or evening to optimize your health.
Energy and attitude are the keys to a great workout. Therefore, learn to identify your biological clock and exercise when you feel healthy, active, and most energized.
For example, I am quite sluggish in the morning but very agile in the evening.
Myth 4: It takes at least 1 hour of practice to be effective
Not required to do so! It all depends on your type of workout.
If you’re doing high-intensity interval training, you can accomplish all of your goals in 15 – 20 minutes – or less. Tabata exercises (8 exercises for 20 seconds and rest for 10 seconds) take only 4 minutes, while aerobic exercise and respiratory exercises require more time.
So you don’t have to just care about the workout time. More important is what exercise you’re doing, how much effort you’re exerting, and the overall structure of your workout plan.
Myth 5: Women should only use 3-pound weights (1.5kg)
This is irresponsible advice you will hear somewhere! Studies have shown weightlifting is a key to preventing osteoporosis, building lean muscle mass, raising your metabolic rate, and building strength.
How can you get a flat belly, a bee back, or long slender legs with only 3 pounds (1.5kg) dumbbells?
Limiting exercises that use heavy weights is actually thinking and limiting yourself. And this isn’t just limited to women – it’s for men as well: do heavy dumbbells and push yourself with your own strength!
Myth 6 about eating and exercising: Do not eat starch
Eating non-starchy foods will make you angry easily and lack energy. If this is indeed the goal, you are on the right track!
If not, don’t follow the “No carbs” diet, but research: “What type of starch and when?”
Resistant starches such as whole grains, legumes, corn, sweet potatoes… are good starchy foods that you can eat regularly without worrying about gaining weight.
Myth 7: When I’m Injured, I Shouldn’t Workout
This depends on the severity of the injury. For example, if you have a spinal injury, head injury, or internal injury, your doctor will determine when you can return to exercise.
However, if it’s a minor injury (sprain, muscle tear, etc.), you can do the exercises outside the injury area. Injuries can make you less happy, but exercise releases endorphins, improving your mood and making you more excited. So doing exercise is better than doing nothing.
Myth 8: Exercising 1 day a week is better than no exercise at all
If you have a consistent exercise regimen, and sometimes when you only work out once a week, this shouldn’t be a big deal.
However, if this is repeated for a long time, it is really a disaster. This sounds hard to believe at first, but it’s true.
The key to losing weight and keeping your weight under control is a combination of intense and regular exercise.
Again, the duration of the exercises will depend on the type and intensity of the activity. To lose a pound of weight in 1 week, you need to work out to burn 3,500 calories in 1 week. A regular exercise program, good food choices, and adequate water intake will help you achieve results faster without weakening your muscles due to dieting.
Myth 9: Diligently purifying the body of toxins will make you healthier
My experience with doing detox methods is that my health is weak, I get angry easily, and my calories, vitamins, and minerals drop drastically.
Scientists have shown that the kidneys and liver are enough organs to break down toxins in the body. The combination of many purifying drinks or a detox vegetarian diet should only be done with a gap of at least 3 months; otherwise, it will have negative effects.
Myth 10: Without a coach, I can practice on my own
Many people subjectively use equipment or apply unfounded exercise regimes that have caused injuries or undue adverse effects, such as not wearing shoes when running, pushing too heavyweights when they are not. warming up, using equipment that is not suitable for weight, or using the wrong procedure…. ).
If you don’t qualify for a coach, use the Internet or books to find specific exercise programs appropriate for your gender. There are many apps on the iPhone, iPad, and magazines that will be useful sources of information to keep track of for free.
Use a reputable source for information, and there’s no shame in carrying around instruction sheets or phone apps on how to do exercises at the gym.
You will sometimes have trouble using exercise equipment, so ask for help to properly adjust the equipment. You’ll feel more confident going back to the gym if you know what you’re doing and know how to “optimize” it. And most importantly: You’ll see results faster and less likely to get injured.
Myth 11: Men and women can’t work out together
Working together with exercises that use all or part of the body or heart rate exercises will be great and effective! You just need to adjust the weight to suit, not adjust the exercise.
In fact, women can benefit from “masculine” exercises like douche or sit-ups, and men can benefit from “feminine” exercises like yoga and flexibility.
Men and women have different strength thresholds, but this shouldn’t be seen as a hindrance. Having an extra workout buddy will also be the motivation you need to hit the gym.
Myth 12: Only cardio exercises are important, skipping strength exercises
The body will gradually degrade and sag as we age, and force-related exercises (lifting, push-ups, etc.) will help us stay upright, muscles aligned, and strong.
Enhancing the legs, increasing the stamina of the pelvis, and keeping the back free are the ultimate goals in preventing the body from degenerating as we age. Weight-bearing exercises strengthen tendons and ligaments and create good bone density.
Although cardio exercises help increase bone density and keep your heart healthy, they do not help your body increase alignment and strengthen muscles. Therefore, balance your workouts and make sure that weight training and cardio go hand in hand.
Myth 13: Kettlebells are a great trend for everyone!
Kettlebells are basically used for training in the Olympic weightlifting program and have recently been referred to by many as the king of exercises because of their effectiveness and comprehensiveness.
However, if you don’t have a background in these types of exercises, it can lead to serious injury. Taking a slow approach is key to kettlebells and using the correct weight for your level.
Kettlebells are a great method for cardio and strength training; However, if you’ve never done weight training before or haven’t had any injuries, it’s more effective to focus on building your strength with weights and core exercises. Core (such as arms, shoulders, chest, abdomen, etc.).
When you feel stronger in your muscles and full-body alignment, consult a trainer or a fitness class for a proper weight training program.
Myth 14: I should work out exactly like my favorite celebrities because I want to look like them.
Unless you are a celebrity identical twin, you will never have the same physique. There’s no point in trying to look like someone else all the time.
Practical example: I myself practice chest up very easily, rising and expanding, but the biceps feel weak, looks small, and disproportionate compared to the body. In my friend’s case, he also worked very hard, but he didn’t get anything!
Try to put energy into perfecting YOUR body shape and FAIL muscles. You have to work on your body’s weaknesses and achieve your goals both in aesthetics and quality.
Being jealous will not help you but create negative energies. However, inspiration is an important factor in motivating and stimulate a passion for exercise.
So it doesn’t matter if you refer to the workouts of athletes or superstars; just make sure your own personal goals are consistent.
Myth #15: Exercising on an empty stomach is the best way to burn calories.
This may not be true, but your “circadian” rhythm can “read” whether you’ve eaten or not. If you have an hour of rest before exercising, I think it’s better to have a small meal. If you’ve had a large meal, it’s a good idea to wait about 2-3 hours before exercising to get the most calories burned and get the energy you need from food.
Again, consider the type of workout you’ll be doing (weightlifting or running) and eating with the required amount of energy, determining what time you’ll wake up and when you’ll start your workouts.
Myth 16: The type and quality of training shoes are not important!
Your feet are the foundation for every move you make. Poor shoe selection can cause ankle, knee, and hip pain, along with arch and/or foot pain.
Wearing the wrong shoes can also reduce the effectiveness and results achieved during your workout.
A snug fit, space to fit your toes, and stable ankle cushions are key factors in choosing the right shoe for your foot and your sport. The fitness experts at some specialty shoe stores will analyze your gait (see how you walk in your shoes) and help you choose the correct shoe for your foot protection needs. Your.
Myth 17: Only running can help you lose weight
Running is a great exercise for the heart, but it’s not right for everyone.
The good news is that any other exercise that gets your heart rate up regularly can lead to weight loss.
If you like cardio but don’t like running, try choosing exercises from these options that put less stress on your joints: Jumping on the trampoline, swimming, boxing, ride a bike or use a pedometer (running simulator).
Myth 18: Feeling sore after a workout is a sign of good exercise
The mark of a good exercise is not pain. You need to monitor and distinguish the location of pain very carefully as follows:
Muscle soreness in specific muscle areas such as chest, calves, biceps, and subsides within a few days indicates that you have trained well and correctly.
However, pain in your neck, lower back, or joints is a sign that your postures are wrong, the weight of the dumbbells you practice is too heavy, or you have done it. The movements are repeated too many times.
Check which exercises cause pain so that you don’t repeat the same “disasters,” lest your wife complains again.
Mistake #19: People only work out and watch the body parts they see in the mirror
This is called “selfie exercise syndrome.” Most people only practice focusing on their body parts that they can see and see in the mirror because they think that’s what other people will see them too. But they forget that body appearance is also judged from the back and the side.
So you also need to do exercises for the back body parts, including the back, thighs, back shoulders, buttocks, and calves. Otherwise, the body will be seriously disproportionate – both aesthetically and biologically.
For men, people typically overdo it on the chest, forearm, calves, six-pack abs, and front thigh exercises.
This can cause problems with posture and balance, such as stooping, rough shoulders, or neck and shoulder pain.
The best way to have a fit body is to combine exercises with a balance of exercises, including push and pull (push and pull) muscle groups during exercise; read the instructions on the gym machines; there are instructions for both of these sets.
The 20th myth about eating and exercising: Fat will make you fat
There are a lot of surprising studies looking at the positive effects that fat has on the body. They support the heart, regenerate cells, improve the immune and nervous systems.
For example, fish fat contains a lot of omega 3, which is very good for the body, can be eaten without fear of obesity like pork fat.
They also help the body maintain a toned body shape and help burn energy properly.
The main function of EFAs (Essential Fatty Acid) is to produce hormones that help control body functions such as blood clotting, cell regeneration (wounds heal faster). Heart rate, blood pressure and support immune function by regulating inflammation, helping the body fight infection.
1/ WRONG SIZE IN PARTS
Quickly scrolling through the list below, you’ve likely been over-loving at least one of them. Remember, even healthy foods, when eaten in excess, can mess with your diet. At that time, the meal was not healthy anymore!
When was the last time you measured your cereal before pouring it into your bowl? Have you ever checked the nutritional information printed on the packaging to determine the correct serving size?
For some grains, one cup is the recommended serving. But the American Diabetes Association recommends using only 3/4 cup is best. If you put the cereal straight into the bowl, chances are you’re eating up to two servings. And if you filled the bowl (like most of us), you probably ate 3-4 servings.
Pure protein is good for our health, right? Not if you eat too much! If your dinner is all chicken breast, you may have an excess of protein.
A recommended serving of chicken is between 85.5 and 115 grams, which is about the size of a deck of cards. Some people even use the palm of their hand as a measuring device to measure chicken breast servings. Some chicken breasts are twice or even three times the size of the recommended serving size depending on the supplier. The calories in the chicken breast can add up and ruin your diet.
If you’re counting your hamburger with a portion of beef, you’re probably underestimating how many calories you’re consuming.
A regular burger (115 grams) is slightly larger than the recommended serving of 85 grams. But many burgers, especially those served at restaurants, will be almost half the size of a regular burger, and you’re probably already eating twice as many calories as you think!
Starting your morning with a cup of Coffee, Java can be the most fattening and unhealthy thing if you add flavored milk cream.
And you tend to use fat-free varieties, but they often contain sugar to compensate for the taste. A reasonable serving of milk cream is measured in one tablespoon. Do you pull out the measuring spoon when adding cream to your coffee? Sure is not!
If you’re drinking more than the recommended serving (remember to count every cup!), then the added sugar in your skim ice cream is starting to add up quickly.
DIET OIL DIET DIFFERENT
You may not be able to add oil or butter when cooking clean meals at home. This is really good! But you may be neglecting to account for the calories in your spray-on cooking oil.
If you use a spray-on oil product to avoid adding calories to your food, you must know that a serving of spray is best for 1/4 second. Yes! Exactly 0.25 seconds like that. Are you watching the stopwatch while using the oil? Most of us don’t do that.
The Center for Science in the Public Interest evaluated a dietary oil spray and reported that a more conventional 6-second spray contains 50 calories and 6 grams of fat.
Suppose you’ve prepared yourself for a healthy lunch of wholemeal bread, lean meat, and veggies; congratulations! You’re probably cutting yourself down on as many calories as possible compared to going to a certain luncheon store.
But have you calculated the exact calories in your whole-wheat bread? If you think your bread is equivalent to one serving, think again.
For many different types of bread, a clean serving is just a slice of bread. Perhaps you should consider changing the type of bread to suit your needs.
A healthy serving of fresh fruit is a great alternative to a high-fat snack when you’re bored. But if you’re counting calories or tracking your sugar intake, you need to keep track of how much fruit you’re eating.
Take grapes as an example. What if you want to sit down and sip a full bowl of grapes and add that bowl of grapes to your daily clean eating diary? What a mistake! A standard serving of grapes has only 16 grapes. Think before you start eating.
Carbonated soft drinks are one of the things that urge us to use them the most. We often put them next to our desks and nibble mindlessly.
But the calories in soft drinks will always add up, even if you only have one drink a day! And for many reasons, diet soda is not a good substitute.
A standard soft drink serving is 340ml. But most of us drink more than that every day. A medium-sized glass of soft drink at the supermarket contains 1417ml and 575 calories.
A clean salad plate is a great alternative to a starchy, high-fat meal. However, salad dressings can add calories to any calorie counting method.
By some estimates, many restaurant salads contain more than 500 calories, often due to the sauce.
A standard serving of salad dressing is just two tablespoons. If you order a regular salad, the waiter will probably bring you more, and if you are not aware of the calories in the sauce, you will put it all on your clean salad.
One serving of salad dressing
2/ NUTRITIONAL VALUES AND SERIES SIZE
No matter what kind of food you are eating, the right portion size is significant. Even if you’re eating “healthy” foods, you should still be mindful of how much food you consume in one meal. Ignoring the nutritional value table printed on the product packaging label is a common mistake of many people when starting to eat according to their diet.
The servings listed on the label are not recommended servings. It is simply the number of nutrients most people consume when they take that food. That serving may well be the right amount of food that should be listed on your diet menu.
The best way to manage portion control is to measure daily food intake with common kitchen tools such as measuring cups, measuring spoons, or a digital scale ).
You can also measure food without a scale, but the measuring tools have been properly designed for more accurate results. Then, note the amount of food for a suitable serving for weight loss as a reference.
Finally, record foods accurately with a calorie counting app. Most apps and websites now allow you to customize your portion sizes as you increase or decrease each type of food. You may be surprised how the food metrics make a big difference to the amount of food you eat, and that’s how you can lose the weight you want.
Here are 30 natural ways to lose weight that you can refer to.
1/ Add protein to your diet
Protein is arguably the king of nutrients when it comes to weight loss.
Your body burns calories digesting and metabolizing protein so that a high-protein diet can boost your metabolism by 80-100 calories per day.
A high-protein diet will keep you full for longer and reduce cravings. In fact, many studies have shown that people who eat a high-protein diet reduce their daily calories by 400 calories.
A simple protein-rich breakfast can have a huge effect.
2/ Consume 1 type of organic food
One of the ways to become healthier is to eat organic, single-ingredient foods.
This diet will help you reduce sugar, fat and eat less processed foods.
Most organic foods keep you full for longer, helping to maintain a healthy calorie intake.
Moreover, organic food provides many nutrients that the body needs. And consuming these foods will help you lose weight naturally.
3/ Avoid processed foods
Processed foods are often high in sugar, fat, and calories. In addition, additives are also added to ready-made foods, and you also tend to eat more.
4/ Stock up on healthy food and snacks
The food you bring home also has a big impact on your weight and eating habits.
When healthy food is available, you and your family will avoid binge eating habits.
Healthy foods that you can easily prepare and carry when needed include yogurt, organic fruit, nuts, carrots, and hard-boiled eggs.
5/ Reduce sugar consumption
Consuming much sugar leads to many bad health consequences such as heart disease, type 2 diabetes, and cancer.
Vietnamese consume 50g per day, double the amount of sugar recommended by the World Health Organization. This amount of sugar can be found in processed foods, which means you consume a lot of sugar without knowing it.
Sugar can have many names on the ingredients list, so it can be difficult to determine how much sugar you have consumed.
So, reducing consumption is one of the ways to improve your diet.
6/ Drink water
500ml of water can increase the number of calories burned in 1 hour by 24-30%. Drinking water before meals can help reduce calorie intake in middle-aged and older people.
In addition, it is very beneficial for weight loss if used as a substitute for drinks high in sugar and calories.
7/ Drink coffee without sugar
Coffee is slowly gaining recognition for the health benefits it can offer due to its antioxidants and other beneficial compounds.
Drinking coffee can help you lose weight by increasing energy levels and increasing calorie burn.
Caffeinated coffee can increase metabolism by 3-11% and reduce the risk of type 2 diabetes by 23-50%.
Furthermore, black coffee can help with weight loss because it gives you a feeling of fullness without too many calories.
8/ Supplements containing Glucomannan
Glucomannan has been shown to help with weight loss.
This natural, water-soluble fiber is extracted from the roots of the konjac plant, also known as halves.
Glucomannan is low in calories, filling you up and giving you time to empty your stomach. It also reduces protein and fat absorption and supports the good bacteria in the gut.
Its ability to absorb water is utilized during weight loss. One tablet can turn 1 cup of water into a gel.
9/ Avoid Liquid Calories
Liquid calories are beverages, soft drinks, juices, chocolate milk, and energy drinks.
These drinks are harmful to health and increase the risk of obesity. One study found that children who drank one sweetened beverage a day increased their risk of obesity by 60%.
Liquid calories will be an extra calorie consumed in addition to the other calories you already consume.
10/ Limit the consumption of refined carbs Car
Refined carbs are carbs that have had nutrients and fiber removed.
The refining process leaves behind only easily digestible carbs, leading to overconsumption and related diseases.
Sources of refined carbs include white flour, white bread, white rice, soda, baked goods, junk food, candy, pasta, breakfast cereals, and refined sugar.
11/ Planned fasting
Planned fasting is eating according to a schedule of eating and fasting.
There are many ways to fast, such as the 5:2 regimen, the 16:8 method, and the eat-stop-eating method.
In general, these forms of fasting help you eat fewer calories and will not have to worry too much about the number of calories consumed when eating. As a result, you will be able to lose weight and get several other benefits.
12/ Drink tea without sugar
Green tea is a natural beverage rich in antioxidants.
Drinking green tea can provide you with many benefits, such as increasing fat burning and helping with weight loss.
Green tea can increase energy use by up to 4% and increase the burning of selective fat, such as harmful belly fat.
Matcha tea is a type of green tea that has more benefits than regular green tea.
13/ Eat more fruits and vegetables
Fruits and vegetables make you healthier and can facilitate weight loss.
Fruits and vegetables are high in water, nutrients, and fiber and contain little energy. That means you can still eat a lot without consuming too many calories.
Many studies have shown that people who eat fruits and vegetables tend to weigh less.
14/ You should also count calories
You need to keep track of what you eat to lose weight effectively.
There are many ways to count calories, and one of them is to keep a diet diary or take pictures of what you eat.
In addition, you can also use tools or apps to help you count calories.
15/ Use a smaller disc.
Some studies show that if you use a smaller plate, you will eat less because you will change the way you view portion sizes.
People tend to fill their plates with food, so the bigger the plate, the more they eat, and the smaller, the smaller ones, the less they eat.
Using small plates can help you reduce the amount of food you eat.
16/ Try to follow a Low-Carb diet
There have been many studies that prove a low-carb diet is an effective method for weight loss.
Reducing carbs and eating more protein and fat can reduce cravings and help you take in fewer calories.
A low-carb diet can help with weight loss and offer several health benefits.
17/ Eat slower
If you eat too quickly, you may end up taking in a lot of calories, and your body won’t be full enough to realize it.
People who eat well are more likely to be obese than those who eat slowly.
Chewing more slowly can help you eat fewer calories and increase hormones that help with weight loss.
18/ Replace fat with coconut oil
Coconut oil is rich in fats called medium-chain triglycerides, which are metabolized differently than other fats.
Studies show that it helps you improve your metabolism while helping you eat fewer calories.
Coconut oil can help reduce harmful fats in the belly area.
You should note that you should add this fat to your diet but simply use it to replace other types of fat.
19/ Add eggs to your diet
Eggs are foods that can be used in an effective weight loss diet. Eggs are cheap, low in calories, high in protein, and nutritious.
High-protein foods will help reduce cravings and keep you full longer than low-protein foods.
Moreover, eating eggs instead of donuts for breakfast continuously for 8 weeks can support 65% weight loss. It can even help you consume fewer calories throughout the day.
20/ Add spice to your meal
Hot peppers and chili peppers contain capsaicin, which can support metabolism and increase fat burning.
Capsaicin can reduce appetite and reduce calorie consumption
21/ Using probiotics
Probiotics are beneficial bacteria that can improve digestive and cardiovascular health and possibly improve weight loss.
Many studies show that overweight and obese people have different types of digestive bacteria.
Probiotics can not only regulate gut bacteria, but they can also limit fat absorption, reduce appetite, and fight inflammation.
Lactobacillus gasseri is a probiotic that is very effective in weight loss.
22/ Get enough sleep
Getting enough sleep is a significant factor in weight loss as well as limiting weight gain later.
Research shows that sleep-deprived people are 55% more likely to become obese than those who get enough sleep. This index is higher in children.
This is because a lack of sleep interferes with appetite hormones, leading to disordered eating.
23/ Eat a lot of fiber
High-fiber foods can help with weight loss.
Foods that contain water-soluble fiber can be beneficial in weight loss because they can prolong the feeling of fullness.
Fiber will prolong gastric emptying, cause the stomach to dilate, and stimulate the secretion of hormones that reduce hunger.
Thanks to that, we eat more naturally and do not have to think too much.
In addition, some types of fiber are also food for intestinal bacteria that help reduce the risk of obesity.
So, gradually increase your fiber intake to avoid digestive problems like bloating, abdominal pain, and diarrhea.
24/ Brush your teeth after eating
Brushing or flossing after meals can reduce cravings for snacks between meals during the day.
The reason is that after brushing their teeth, people will no longer have an appetite and the food that comes in after brushing their teeth also has a bad taste.
If you brush your teeth or rinse your mouth after you eat, you tend to have less appetite.
25/ Fight your own food addiction
Food addiction is an extreme craving for food. It changes the neurotransmitters in the brain, making it hard to resist.
This is a major cause of overeating in some people. A 2014 study based on the assessment criteria of the Yale University food addiction rating system found that 20% of the study participants met the criteria for food addiction.
Certain foods that can trigger food addiction include junk foods high in sugar or fat or both.
26/ Do cardio exercises
Cardio exercises, such as slow jogging, jogging, cycling, brisk walking, or climbing, are ideal exercises to burn calories and improve mental and physical health.
Cardio exercises can improve the causes of cardiovascular diseases. It can also help you lose weight.
Cardio exercises also reduce fat in the abdominal area that surrounds internal organs and causes metabolic diseases.
27/ Do more resistance exercises
Muscle loss is a side effect of weight loss.
If you lose a lot of muscle, your body will burn fewer calories than before.
Lifting weights can help prevent muscle loss.
28/ Use more Whey Protein sports food
Most people can get enough protein in their diet. However, using Whey powder can increase your protein intake for those who are not getting enough protein.
One study found that replacing calories with whey protein can help with weight loss while increasing lean muscle mass.
Make sure you check the ingredients of the whey protein you use without added sugar or unhealthy additives.
29/ Practice Mindful Eating
Mindful eating is a way to help you be more mindful while eating.
When you are more mindful, you can choose your food more carefully, and as a result, you can eat healthier.
Mindful eating has many benefits in weight loss, improved eating habits, and stress in people with obesity. In particular, it can help improve the habit of overeating and emotional eating habits.
By choosing foods proactively, listening to what your body needs, you will be able to lose weight naturally and more easily.
30/ Focus on changing your lifestyle
Diets are likely to fail after doing it for a while. There are even people who go on a diet but gain weight after a while.
Instead of just losing weight, you should focus on nourishing your body with foods and nutrients.
Eat to be healthier and happier, not just to lose weight.
27 foods proven to boost energy levels mức
Most foods give you energy. However, certain foods can help boost your energy levels. Besides, they also help maintain your alertness and focus throughout the day.
Here is a list of 27 foods that have been shown to help boost energy levels.
Bananas can be one of the best energy foods. They are an excellent source of complex carbs, potassium, and vitamin B6. All of these can help boost your energy levels.
2. Fatty fish
Fatty fish like salmon and tuna are good sources of protein, fatty acids, and B vitamins. So they are great foods to include in your diet.
One serving of salmon or tuna provides enough omega-3 fatty acids and vitamin B12 for the day.
3. Brown rice
Brown rice is a very nutritious food. Compared to white rice, this type of rice is less processed. It has more nutritional value in the form of fiber, vitamins, and minerals.
The high fiber content in brown rice keeps the glycemic index low. As a result, it can help regulate blood sugar and promote steady energy levels throughout the day.
4. Sweet potatoes
Sweet potatoes are both delicious and a nutritious source of energy for those looking to improve their health.
Sweet potatoes are high in fiber and complex carbs. So your body will digest them slowly, providing you with a steady source of energy.
Coffee may be the first food that comes to mind when you want an energy boost.
It is rich in caffeine, which can inhibit the action of adenosine, a neurotransmitter.
As a result, the production of epinephrine (a hormone that stimulates the body and brain) increases.
Although coffee provides only two calories per cup, its stimulant effects can make you feel alert and focused.
You should not consume more than 400 mg of caffeine or about 4 cups of coffee per day.
Eggs are not only healthy food but also full of energy. It can help you energize for the day.
They contain a lot of protein, which can provide you with a steady and sustainable energy source.
In addition, leucine is the most abundant amino acid in eggs. It is known to stimulate energy production in several ways.
Leucine can help cells absorb more blood sugar, stimulate energy production in cells, and increase the breakdown of fat for energy.
Furthermore, eggs are rich in B vitamins. This vitamin helps enzymes that help break down food for energy.
Apples are one of the most popular fruits in the world. Apples are also a good source of carbs and fiber.
The natural sugar and fiber in apples will provide you with slow and sustained energy.
Apples are also high in antioxidants. Research has shown that antioxidants can slow the digestion of carbs. As a result, they release energy for a longer period of time.
Finally, you should eat whole apples to take advantage of the fiber in the apple skin.
Water is essential for life. It is involved in many cellular functions, including energy production.
Not drinking enough water can slow down bodily functions. You will feel sluggish and tired.
Drinking water can help you boost your energy and fight fatigue.
You can drink water even if you are not thirsty. Try to drink water regularly throughout the day.
9. Dark Chocolate
Dark chocolate has more cocoa than regular chocolate or milk chocolate.
The antioxidants in cocoa have been shown to have health benefits. For example, increasing blood flow throughout your body.
This effect helps deliver oxygen to the brain and muscles, which improves their function. This can be especially helpful during exercise.
Additionally, the increase in blood flow produced by the antioxidants in cocoa can help reduce mental fatigue and improve mood.
Dark chocolate also contains theobromine and caffeine, which boost energy and mental mood.
10. Yerba maté
Yerba maté is a drink made from the dried leaves of a plant native to South America. It has been shown to have many health benefits.
Yerba maté contains antioxidants and caffeine.
The caffeine in yerba maté promotes the production of the hormone epinephrine, which boosts energy. However, unlike other stimulants, yerba maté does not affect blood pressure or heart rate (Source 23).
Yerba maté can enhance mental focus and mood.
11. Goji berries – Goji berries
Goji berries have been used in Chinese medicine for centuries due to their many benefits.
Goji berries contain many antioxidants, vitamins, and minerals. It is also known to be a good source of fiber.
Research has suggested that goji berry juice may provide antioxidant protection.
In addition, goji berries are rich in fiber, which slows down digestion and releases energy slowly.
Goji berries are easy to enjoy when mixed in yogurt, smoothies, pies, and sauces. Or you can also eat goji berries raw.
12. Quinoa – Quinoa
Quinoa is a popular nut because of its high protein, carb, and fiber content. It also contains many vitamins and minerals.
Although this superfood is high in carbs, it keeps the glycemic index low. This suggests that its carbs are absorbed slowly and can provide sustained energy release.
In addition, quinoa is rich in manganese, magnesium, and folate.
Oats are a whole grain that can give you lasting energy.
It contains beta-glucan, a soluble fiber that forms a thick gel when combined with water. This gel in the digestive system will slow down gastric emptying. It also aids in the absorption of glucose into the bloodstream.
Oats are rich in vitamins and minerals that help with energy production. These include B vitamins, iron, and manganese.
Yogurt is a great snack to fuel your day.
Carbs in yogurt are mainly in the form of simple sugars, such as lactose and galactose. When broken down, these sugars can provide ready-to-use energy.
In addition, yogurt contains a lot of protein, which helps slow down the digestion of carbs. Therefore, it slows down the release of sugar into the bloodstream.
Hummus is made with chickpeas, sesame seed powder (tahini), oil, and lemon. The combination of these ingredients makes hummus a good source of energy.
The chickpeas in hummus are a good source of complex carbs and fiber, providing steady energy.
Additionally, the sesame seed powder and oil in hummus contain healthy fats. These ingredients slow the absorption of carbs, helping you avoid blood sugar spikes.
You can enjoy hummus as a dip with vegetables. You can also pair it with other dishes, such as sandwiches or salads.
Edamame beans can be an easy and delicious snack.
They are relatively low in calories but provide a significant amount of protein, carbs, and fiber.
In addition, they are high in vitamins and minerals, such as folic acid and manganese. These substances can help increase energy in a variety of ways.
Folic acid works with iron to promote energy and fight fatigue and anemia, while manganese helps create energy from the breakdown of carbs and protein.
Finally, edamame beans contain high amounts of molybdenum, a mineral that acts as a stimulant for enzymes and aids in the breakdown of nutrients for energy.
This is a great and inexpensive source of protein. Lentils are also a good source of nutrients and help boost energy levels.
Lentils are legumes that are rich in carbs and fiber.
Additionally, lentils can boost your energy levels by replenishing folate stores, manganese, zinc, and iron. These nutrients support cellular energy production. They also help break down nutrients to release energy.
Avocado is dubbed a superfood because of its health benefits.
For example, they are rich in healthy fats, B vitamins, and fiber. About 84% of the healthy fats in avocados come from monounsaturated and unsaturated fatty acids.
These healthy fats help optimize blood lipid levels and enhance nutrient absorption. They can also be stored in the body and used as an energy source.
In addition, the fiber in avocados accounts for 80% of the carb content. As a result, it can help maintain stable energy levels.
Strawberries are another good energy booster.
They can provide carbs, fiber, sugar, and vitamin C. These can all boost your energy levels.
Strawberries have anti-inflammatory properties. In addition, the antioxidants in strawberries help fight fatigue and provide energy.
Strawberries are used in dishes such as smoothies, parfaits, or salads.
Nuts, such as chia seeds, flax seeds, and pumpkin seeds can also boost your energy levels.
These nuts are often high in plant-based omega-3 fatty acids. Low levels of omega-3 fatty acids have been linked to increased inflammation and fatigue.
Furthermore, seeds are a rich source of fiber and protein. The fiber in the seeds helps to slow down the digestion of nutrients. As a result, you will have a stable and sustainable energy source.
Beans are rich in nutrients and are a great source of natural energy.
Although there are hundreds of types of beans, their nutritional composition is very similar. They are a rich source of carbs, fiber, and protein.
Beans are digested slowly, helping to keep blood sugar stable and give you energy. Additionally, beans contain antioxidants that can help fight inflammation and promote energy.
Black beans and black-eyed peas are among the most famous beans. These beans are a good source of folic acid, iron, and magnesium. These substances are involved in the production and support of energy supply to cells in the body.
23. Green tea
Green tea is well known for its long list of health benefits.
It contains many powerful antioxidants. These substances can help prevent oxidative stress and inflammation.
Similar to coffee, green tea contains caffeine, which can increase your energy levels. However, green tea also contains a compound called L-theanine.
L-theanine can control the effects of caffeine, such as anxiety and restlessness. It creates a smoother energy boost.
Furthermore, green tea can be a good energy booster for physical performance. It may reduce fatigue by increasing fat breakdown and the release of the hormone norepinephrine.
Nuts can be a great snack for you. They contain many nutrients to boost energy.
Almonds, walnuts, and cashews are high in calories and high in protein, carbs, and healthy fats.
In particular, walnuts are also rich in omega-3 and omega-6 fatty acids. It also contains antioxidants that increase energy levels and fight inflammation.
In addition, these nuts provide a good amount of carbs and fiber, which help boost energy.
Nuts also contain vitamins and minerals like manganese, iron, B vitamins, and vitamin E. They can help boost energy production and reduce fatigue.
Popcorn can be a great low-calorie, energizing snack.
It is high in carbs and fiber. It can be very satisfying and is a good choice for an energy-boosting snack.
Popcorn can be a healthy food when cooked with
the butter-free cooking method.
26. Green leafy vegetables
Green leafy vegetables like spinach and kale are excellent sources of energy.
They are high in iron, calcium, magnesium, potassium, and vitamins A, C, E, and K. Plus; they’re packed with folic acid, fiber, and antioxidants.
Fatigue is one of the most common symptoms of iron deficiency (Source 69).
Green leafy vegetables are an excellent source of iron to replenish the body’s iron stores. They also provide vitamin C to enhance the absorption of iron in your body.
Green leafy vegetables can enhance the formation of nitric oxide, which helps in better blood circulation throughout the body.
Beets have the ability to improve energy and endurance.
Studies have shown that beets can improve blood flow due to their antioxidant content.
Beets contain a lot of nitrates. Drinking a lot of beetroot juice helps increase nitric oxide production, which improves the blood. The tissues thus receive more oxygen. This effect can increase energy levels, especially during exercise.
In addition, beets are also high in carbs, fiber, and sugar, boosting energy.