Products labeled 'low fat' and 'sugar free' can also cause weight gain

The desire to lose weight quickly, fasting, not drinking enough water, depending on diet products... do not bring about weight loss results, and can even be harmful to health.

"Along with some nutritional mistakes, overtraining is also not effective for weight loss," Associate Professor, Dr. Nguyen Thi Lam, former Deputy Director of the Institute of Nutrition ( Ministry of Health ), shared on the sidelines of the award ceremony of the contest "I am healthier and more beautiful" recently organized by the Health and Life Newspaper in Hanoi .

To lose weight effectively, foods need to be used appropriately, prioritizing fresh foods with minimal processing.

4 COMMON MISTAKES

According to Associate Professor Dr. Nguyen Thi Lam, when losing weight, many people often make common mistakes that make the process more difficult or not as effective as expected. Below are some common mistakes:

1. Fasting or eating too little is a mistake that many people make when trying to lose weight. Losing weight does not mean fasting completely, Associate Professor Dr. Lam affirmed. When the body lacks energy, it will slow down its metabolism, causing weight loss to slow down and making it easier to gain weight again after eating normally. Therefore, it is necessary to eat enough nutrients with a balanced diet, focusing on healthy foods such as green vegetables, lean protein and good fats.

2. Skipping breakfast is also a mistake when losing weight. Not eating breakfast can lead to overeating at lunch or dinner, negatively affecting metabolism. The solution is to eat a nutritious breakfast to maintain energy and control cravings during the day.

3. Relying on "diet" foods is also not effective for weight loss. Because products labeled "low fat" or "sugar free" often contain artificial sweeteners or starch, which can cause weight gain. To lose weight effectively, foods need to be used appropriately, prioritizing fresh, minimally processed foods instead of pre-processed products.

4. Overtraining or undertraining also affects weight control. Overtraining without rest can easily cause fatigue and injury. On the contrary, not training makes the body lack support to burn calories. Therefore, it is necessary to combine moderate training (cardio, muscle training) and reasonable rest to maintain long-term effectiveness.

Effective weight loss requires patience, science and a healthy lifestyle, rather than looking for quick or short-term ways.

Associate Professor, Dr. Nguyen Thi Lam

D MAINTAIN A HEALTHY LIFESTYLE

In addition, Associate Professor, Dr. Nguyen Thi Lam noted that people need to drink enough water, get enough sleep (7-8 hours)/day, maintain a positive spirit, practice relaxation (meditation, yoga) and build healthy eating habits. These are factors that should not be ignored in the "journey" to lose weight.

"Accept that weight loss is a long-term journey, focusing on improving overall health. Effective weight loss requires patience, science and a healthy lifestyle, instead of looking for quick or short-term ways," Dr. Lam shared.

Associate Professor, Dr. Nguyen Thi Lam further advised: When reaching the desired weight, it is necessary to continue to maintain a healthy diet: appropriate energy, enough protein, essential fats, enough vitamins, minerals, rich in antioxidants, enough fiber, and maintain an exercise regimen of 30 - 60 minutes/day to maintain the ideal weight.

Source: https://thanhnien.vn/san-pham-gan-nhan-it-beo-khong-duong-cung-co-the-gay-tang-can-185250108174001543.htm