Nine weight-loss misunderstandings that will make you regret

    　1. Just eat vegetables and fruits and you will be fine healthy Lose weight.

　　Fact: Research shows that vegetarians are generally leaner than people who eat meat. But if you are a vegetarian, you must formulate a strict and complete diet plan to avoid malnutrition caused by a single diet in the long term, because iron, calcium, vitamin D, vitamin B12, zinc, animal protein and other necessary nutrients for the human body usually cannot be supplied by vegetables and fruits alone.

　　Tips: Choose a variety of vegetarian foods rich in the above-mentioned substances and match them with a healthy eating plan.

　　Foods rich in iron: cashew nuts, spinach, soy products, black fungus, etc.

　　Foods rich in calcium: dairy products, fortified soy milk drinks, tofu, kale, dried shrimps, rice, flour, spinach, pak choi, etc.

　　Foods rich in vitamin D: skim milk, cheese, nuts, fortified foods with vitamin D

　　Foods rich in vitamin B12: Soybeans. Stinky tofu, soybean curd

　　Foods rich in zinc: beans, peanuts, millet, radish, Chinese cabbage, etc.

　　2. Strenuous exercise such as weightlifting will make you look like an ugly “muscular woman”, so don’t try it。

　　Fact: Exercises such as weightlifting and sit-ups are often beneficial for weight loss. at the same time beneficial to exercise your muscles. Muscle consumes more calories than fat, which means that if you have more muscle, your metabolism will consume more calories. Of course, you don’t have to worry about becoming a “muscular woman”, because exercising two to three times a week is not enough to make your muscles so developed. At most, it can make your muscles stronger.

　　Tips: In addition to regularly doing 30 minutes of moderate-intensity exercise, such as brisk walking, you can also do strenuous exercise 2 to 3 times a week, such as weightlifting, stretching machines, sit-ups, push-ups, etc.

　　3. Starch-rich foods can make you gain weight

　　Fact: Many foods are rich in starch but contain only small amounts of fat and calories. Examples include bread, rice, pasta, oats, soybeans, fruits, and potatoes. The reason why they make you gain weight is because you eat too much, or you add various high-fat and high-calorie condiments such as butter, ice cream, syrup, etc. Remember, starch is one of the three major energy substances in the human body.

　　Tip: The "American Dietary Guidelines for Weight Loss" recommends consuming 6-11 servings of cereals every day. Of course, you have to pay attention to how big a serving is: just a slice of bread, or an ounce of cooked oats, or half a bowl of pasta or rice. Try to avoid adding various high-calorie condiments to food.