What makes you always lean down？These wrong ideas you have you lose weight？That they may let you do a lot of， and has been no reduction in body weight.
　　1， only eat vegetables and fruits， it must be healthy
　　Truth： Research shows that vegetarians often than people who eat more lean meat.However， if you are a vegetarian， you must complete a strict diet plan， diet to avoid long-term malnutrition， such as a single trigger， as iron， calcium， vitamin D， vitamin B12， zinc， animal protein， such as those necessary for human nutrition material， usually can not rely solely on the supply of vegetables and fruits.
　　Ideas： Choose a variety of vegetarian diet rich in these substances， with a healthy eating plan.
　　Iron-rich foods： cashews， spinach， soy products， such as black fungus
　　Calcium-rich food： dairy products， enhanced milk beverages， tofu， kale vegetables， dried small shrimps， rice， flour， spinach， cabbage， etc.
　　Vitamin D-rich foods： skim milk， cheese， nuts， add the nutritional vitamin D fortified foods
　　Vitamin B12-rich foods： beans.Tofu，
　　Zinc-rich foods： beans， peanuts， millet， radish， cabbage and so on.
　　2， intense weight lifting and other sports allow you to become ugly "female muscle" or not to test
　　The truth： weight lifting， sit-ups and other movements generally in favor of weight loss.At the same time conducive to exercise your muscles.The muscle consumes more calories than fat， meaning that if you have more muscle， your metabolism the more calories consumed.Of course， you will not have to worry about their own "muscle women" because two or three times a week is not sufficient to allow the movement of your muscles so developed， can make your muscles stronger.
　　Ideas： In addition to regular 30 minutes of moderate-intensity exercise， such as Rush and so on， you can also do a week 2-3 times strenuous exercise， such as weight lifting， pull stretch， and sit-ups， push-ups and so on.
　　3， starch-rich food will let you gain weight
　　Truth： Many foods are rich in starch， but contain only small amounts of fat and calories.Such as bread， rice， pasta， oats， soybeans， fruits， and potatoes.The reason why they make you fat because you eat too much， or you add a wide range of high-fat high-calorie condiments such as butter， ice cream， syrup and so on.To remember， starch is the body of one of the three major energy material.
　　Ideas： "The United States weight loss dietary guidelines" recommended daily intake of cereals 6-11.Of course， you should pay attention to a number： just a piece of bread， or 1 ounces of cooked oatmeal， or pastarice.Try to avoid food with high calorie content by adding a variety of spices.
　　4， grapes， celery， cabbage， etc. can help you burn fat and lose weight
　　Truth： There is no scientific research that food can help you burn fat， even though there are some foods rich in caffeine in the short term to accelerate the speed of your metabolism， but it also does not mean that it can help you lose weight.
　　Ideas： the best way to lose weight or diet and scientific exercise.
　　5， natural or green products to help you lose weight high-performance sound to lose weight
　　The truth： those who claim that "natural"， "healthy" weight loss products， most of them did not undergo a rigorous scientific test.For example， some slimming products contain natural plant extract from the ephedrine.And ephedrine cause serious health problems.Other non-ephedrine weight loss products， is not on security， because they may contain other harmful substances.
　　6， thinking about what to eat can also be thin
　　The truth： to lose weight， you must have to ensure that the intake of calories than the calories consumed.What to eat， what to eat does not affect your weight loss， but you must not eat too much， but also with the appropriate amount of exercise.
　　Ideas： as far as possible the election or some low-calorie food， food could not help if it is in the temptation of eating can not open the ring， a little like eating.
　　7， low-fat or fat-free food does not contain calories
　　Truth： Low fat foods are usually the same quality than the high-fat food to low heat.However， there will be exceptions， and sometimes low-fat food equivalent of heat and high-fat foods and more calories are the same or even more.As they may add a lot of sugar， flour， starch or viscous agent to stereotypes， these are high-calorie additives.
　　Ideas： look at the ingredients before buying that food.Look at the calories it contains is not too high.
　　8， fast foods are unhealthy， people who want to lose weight the best from it a little further
　　Truth： As long as you have know-how， fast foods also lose weight.
　　Ideas： Do not eat the big package， or to eat together and a friend.Not coke， drink water or low-fat milk.Selected fruits and vegetables salad， and grilled food， such as grilled chicken sandwich or small hamburger.For example， those French cooking， fried chicken， etc.， usually contain high fat and calories， so do not always eat， If you really want to eat， and little weight on， or find a friend to eat together.
　　9， can lose weight eating two meals a
　　Truth： Scientific research shows that those who skip breakfast and eat small meals per day than those who adhere to those who eat breakfast and eat four meals a day more than fat people. in favor of suppression of your appetite， and will only let you skip breakfast hungry， eat more一.
　　Ideas：， eat a variety of low-fat green food.
　　10， after 8：00 p.m. will gain weight eating
　　Truth： is not the root causes gain weight when you eat， but you eat a day is greater than the energy you need.Over-eating， you will gain weight.
　　Ideas： If you want to eat something before going to bed， it is best to think the day you eat what these things you have to meet today's energy needs.Try to avoid eating snacks while watching television， because you will unconsciously eat more.
　　11， high-protein low-starch diet is conducive to weight loss
　　Truth： high-protein low-starch diet long-term effects on the human body， there are still to be studied.But eating high-protein substances such as eggs， meat， cheese and so on， can cause nutritional imbalance.At the same time， also may be excessive， therefore intake of fat and cholesterol， increase the risk of cardiovascular disease.At the same time， do not eat vegetables and fruits， as well as the Valley-wide food， can easily lead to constipation.In addition， the long-term diet of protein， your heart will be turned nausea， and fatigue can not afford.Daily intake of less than 130 grams of starch material will make the human body ketones in the blood content increased， so that the uric acid content increased， lead to kidney stones and gout.
　　Ideas： the high-protein diet limits the intake of calories the body and therefore likely to see the effect in the short term， but to health， diet of vegetables and fruits and the whole valley is not small.