You're eating very little and exercising hard, so why won't the weight budge, or worse, why are you even gaining? Taiwanese nutritionist Wei-Lin Hsiao (nicknamed Cup Lid) points out that a crucial part of the fat-loss process is recording your diet and lifestyle habits to examine your daily routines and the hidden saboteurs within. Through observation and analysis, several common mistakes that significantly hinder weight management efforts often come to light.

1. Lack of Sleep
Getting less than 7 hours of sleep per day can greatly impact fat loss, leading to increased body fat and decreased muscle mass.

2. Relying Solely on Fasting Methods
Many people blindly use fasting methods for weight control. Most simply skip breakfast and dinner, thinking this qualifies as "intermittent fasting," while neglecting the importance of their overall daily diet. This easily leads to excessively low-calorie intake. While weight loss is inevitable initially, it often leads to plateaus or subsequent weight regain. Therefore, a "balanced diet" remains paramount.

3. Sedentary Lifestyle
While everyone knows exercise is important, few actually maintain a consistent exercise habit. Nutritionist Cup Lid recommends cultivating the "Exercise 333" habit: 3 times per week, 30 minutes each session, with a heart rate reaching at least 130 beats per minute. This ensures a more sufficient level of physical activity.

4. Skipping Meals for Snacks
Many people indulge in snacks, then feel guilty or worry about the high calories, so they skip their main meals. This only results in inadequate calorie intake and nutritional imbalance, which is not a good strategy.

5. Frequently Eating Small-Volume, High-Calorie Foods
Some foods are small in volume but very high in calorie density, such as cookies and pastries. It's best to avoid these and opt for protein-rich or high-fiber foods instead.

6. Eating Too Quickly
Leptin and ghrelin hormones influence appetite and satiety. Eating too quickly stimulates ghrelin to keep working, preventing your body from registering fullness. This leads to eating more food and consuming extra calories.

7. Having Tried Extremely Low-Calorie Diets
Extremely low-calorie intake causes your basal metabolic rate to drop, inevitably leading to weight loss plateaus or rebound weight gain.

8. Often Eating Only One Meal a Day
Many think, "I'll eat less today so I can eat more tomorrow," or "I'll eat less normally so I can feast later." These mindsets are incorrect and create a vicious cycle. It's better to learn the concepts of "portion control" and "food substitution," understanding what your appropriate daily intake should be.

9. Overusing Sauces and Dips
Sauces and dips are typically high in oil, sugar, and calories. They aren't completely off-limits, but use them sparingly.

10. Too Frequent Consumption of Fried Foods and Sweets
These are "empty calorie" foods, meaning they offer little nutritional value. They often lead to excessive calorie intake. Ideally, limit indulging in sweets and fried foods to no more than twice a week.

11. Not Eating Enough Vegetables
During weight control, many people feel unsatisfied. Nutritionist Cup Lid suggests increasing vegetable intake to at least 300 grams per day. Adequate vegetable consumption can significantly enhance feelings of fullness.

How many of these weight-loss pitfalls are you guilty of? If you've stumbled into any, it's time to try adjusting your lifestyle and find a sustainable weight management approach that works for you.

 

努力減肥反變胖？營養師揭11個瘦身錯誤行為　斷食不當，日後易復胖

已經吃得很少，也努力運動了，什麼體重還下不去，甚至還胖起來呢？

台灣營養師蕭瑋霖（杯蓋）指出，減脂過程中很重要的事情就是透過飲食和生活作息的紀錄，來檢視個人日常狀況與藏在其中的小魔鬼，經過觀察分析，可以發現幾個常見的NG行為，會大大影響體重控制的成效。

Couch Potato該多動　小點心熱量密度高

1. 睡眠不足

每日睡眠若不滿7小時，會大幅影響到減脂成效，造成脂肪增加、肌肉減少的現象。

2. 只做斷食法

很多人在體重控制的時候，一味的使用斷食法，但大部分的人只是少吃早餐以及晚餐，以為這就是「168」，而忽略了日常飲食的重要性，這樣很容易會造成熱量攝取過低，所以一定會瘦，但接下來容易停滯，或是日後復胖，所以「均衡飲食」還是最重要的。

減肥｜168斷食法非人人啱？醫揭5種人別嘗試恐引發抑鬱症肌肉萎縮

3. 坐式生活

大家都知道運動很重要，但真的有運動習慣的人卻不多，杯蓋營養師建議，一定要養成「運動333」的習慣，每周3次，每次30分鐘，心跳至少達130下，這樣運動量才比較足夠。

4. 不吃正餐只吃點心

很多人會吃點心，吃完後卻擔心熱量太高，或有罪惡感，所以就不吃正餐，這樣只會導致熱量攝取過低，而且營養不均衡，並不是好的方法。

5. 常吃體積小的食物

有些體積小的食物，熱量密度卻很高，像是餅乾、點心，建議要盡量避免，可以多選擇蛋白質或是纖維高的食物。

極低熱量易復胖　蔬菜不夠好飢餓

6. 吃飯吃太快

瘦素與飢餓素會影食慾及飽足感，吃太快會刺激飢餓素持續作用，身體感受不到飽足感，不但吃下更多食物，也增加熱量攝取。

7. 曾經嘗試極低熱量

極低熱量的情況下，會造成基礎代謝率下降，不是體重停滯，就是復胖。

8. 常常只吃一餐

很多人會覺得「今天少吃，明天可以多吃」，或「平常少吃，以後就可以吃大餐」，這些想法並不正確，只會造成不斷循環，建議要學習「分量」、「代換」的觀念，了解自己一日該吃的分量是多少。

減肥｜女性肥胖與荷爾蒙有關？戒除5種食物有助恢復荷爾蒙平衡

9. 瘋狂沾醬

醬汁通常高油、高糖又高熱量，不是完全不能吃，但淺嚐就好。

10. 炸物、甜食頻率太高

這些都是「空熱量」食物，也就是沒有什麼營養素的食物，往往會造成熱量攝取過多，吃甜食和炸物的頻率最好一周不超過2次。

11. 蔬菜吃太少

體重控制的時候，很多人會覺得吃不飽。杯蓋營養師建議，可以提高蔬菜攝取，每天至少超過300克，如果蔬菜的攝取量充足，就能夠增加飽足感。

以上減重的NG行為你中了幾項？如果踩雷了，就要嘗試調整生活型態，找到適合自己的減重模式。

原文網址: 努力減肥反變胖？營養師揭11個瘦身錯誤行為　斷食不當日後易復胖 | 香港01 https://www.hk01.com/article/60288922?utm_source=01articlecopy&utm_medium=referral