以为在减肥，其实很伤身？这5个“无效减肥”行为要知道

摘要：Many people have experienced the following scenario: the more diligently they try to lose weight, the less effective the results a

很多人都遇到过这种情况：越认真减肥，效果却越差。好不容易瘦下来的体重很快反弹，体力越来越差，还容易生病。这到底是怎么回事？

其实，问题不是不够自律，而是很多流行的减肥方法是无效的，减掉的不是脂肪，而是健康。一起来盘点5个很流行但无效的减肥行为。

Many people have experienced the following scenario: the more diligently they try to lose weight, the less effective the results are. Hard-lost weight is quickly regained, energy levels decline, and susceptibility to illness increases. This phenomenon often stems not from a lack of self-discipline, but from the fact that many popular weight-loss methods are ineffective — shedding not fat, but health. Here, we highlight five common yet ineffective diet practices.

无效减肥行为一：只吃素、不吃肉

有些人将肉类视为减肥的“大忌”，其实，吃得太“素”不仅不利于减肥，还损害健康。

首先，“素”食并不一定低热量。

地三鲜、干锅土豆片、鱼香茄子或油饼、油条、麻团，甚至糕点、饼干、甜饮料都是素食，但都重油、重盐、重糖、高热量。常吃这样的素食，必然影响减肥。

First, a vegetarian diet does not necessarily mean low-calorie. Many common options — such as diced potatoes, yu-shiang eggplant, cookies and sugary drinks — are typically prepared through frying or cooking with large amounts of oil, salt or sugar, making them high in calories. Regularly eating these kinds of foods can actually hinder weight loss efforts.

其次，吃太素可能导致代谢率下降。

饮食中如果缺乏来自肉、蛋、奶类食物的优质蛋白，豆类等植物蛋白摄入也少，时间一长，可能会导致必需氨基酸摄入不足、蛋白质合成效率下降。

蛋白质总量“入不敷出”，可能引起肌肉流失，基础代谢率（metabolic rate）下降。在同样进食量和运动量下，基础代谢率越低，减肥效果越差。

Secondly, an overly restrictive vegetarian diet may reduce metabolic rate. A long-term lack of high-quality protein from sources such as meat, eggs, dairy, or legumes can lead to muscle loss and a decreased basal metabolism, ultimately hindering weight loss.

第三，吃太素不仅会营养不良，还可能导致脂肪肝。

如果长期不吃肉（严格素食者不吃肉、蛋、奶），那些主要来自肉类的营养素（如血红素铁、维生素b12、锌、优质蛋白、钙等）就会缺乏，容易引起贫血、骨质疏松、免疫力下降等。

Third, an overly strict vegetarian diet may not only lead to malnutrition but also increase the risk of fatty liver disease. A deficiency in key nutrients commonly found in animal products — such as iron, vitamin B12, zinc, and calcium — can contribute to anemia, osteoporosis, and reduced immunity.

同时，过度素食还可能因饮食结构不平衡导致脂质代谢异常，比如：

缺乏胆碱可能影响极低密度脂蛋白合成，使甘油三酯无法从肝脏转运，而在肝细胞内堆积；

蛋白质摄入不足可能使载脂蛋白合成下降；

缺乏欧米伽-3脂肪酸；

吃太多碳水化合物引起胰岛素抵抗，都有可能加剧这一过程，诱发脂肪肝。

无效行为二：不吃主食

如今，不少人将不吃主食（碳水化合物）视为“健康新时尚”。然而，根据《中国居民膳食指南》及世界卫生组织等权威机构建议，人体主要（50%～65%）能量供给应来自碳水化合物（carbohydrates），碳水化合物还是大脑的主要能量来源。

长期不吃主食可能会增加蛋白质消耗，不仅降低基础代谢率、增加减肥难度，还会引起皮肤毛发干枯、月经紊乱、免疫力下降等问题。而且，这种方式可能会激发人们对高碳水食物的渴望，在恢复饮食后容易反弹。

有研究发现，低碳水饮食组在减重初期体重下降比低脂饮食组更快，但一年后两组体重差异无统计学意义，且低碳水组更易反弹。

Avoiding carbohydrates has become a misunderstood health trend, despite recommendations from authoritative guidelines, such as the Chinese Dietary Guidelines and the WHO, that 50 percent to 65 percent of daily energy should come from carbs, the primary fuel for the brain. Long-term exclusion may lead to protein depletion, a slower metabolism, dry skin and hair, menstrual disorders, weakened immunity, and a higher risk of weight regain.

图源：VCG

无效行为三：迷信“零脂肪”“零糖”食物

有些人认为，只要买食物时注意选择“零脂肪”“零糖”食物，就能大大提高减肥效果，这个观点有些片面。

首先，“零脂肪”“零糖”并不是完全不含脂肪和糖。

根据《食品安全国家标准预包装食品营养标签通则》（GB 28050-2025），食品中脂肪和糖含量达到“每100克/毫升中脂肪/糖含量不超过0.5克”即可标注“零脂肪”“零糖”。可见，这类食品中依然有脂肪和糖。

Labels such as "zero fat" or "zero sugar" do not mean the products are completely free of fat or sugar. According to China's National Standard for Nutrition Labeling of Prepackaged Foods, such claims are permitted as long as the content does not exceed 0.5 grams per 100 grams or milliliters. Hence, these items may still contain small amounts of fat or sugar.

第二，即便脂肪和糖含量低，依然可能高热量。

如果一种糕点零糖、零脂肪，却含有大量碳水化合物，热量依然不会低。

Even if a product is labeled "zero-fat" or "zero-sugar," it can still be high in calories due to a high carbohydrate content.

无效行为四：少喝水

不少人忽视了减肥过程中饮水的重要性，甚至因为怕多喝水引起水肿、体重不降，刻意减少饮水量。这种做法弊大于利。

一方面，饮水可以通过促进脂肪分解帮助减肥，还对提高基础代谢率有积极影响。肌肉的含水量比脂肪高近4倍；餐前饮水还可以适当占据胃部空间，帮助控制正餐进食量，降低热量摄入。

On the one hand, drinking water supports weight loss by promoting fat breakdown, boosting metabolism, and increasing satiety before meals to reduce calorie intake, making it a simple and effective healthy approach.

另一方面，充足饮水还可以提高运动锻炼表现，并增加运动过程的能量消耗。而坚持运动又能增加肌肉量、拉高基础代谢率，形成减肥的正向循环。

In addition, adequate hydration can improve exercise performance and increase energy expenditure during workouts. Consistent exercise, in turn, helps build muscle and raise basal metabolism, creating a positive cycle for weight management. It is recommended to consume at least 2000 ml of water daily during weight loss.

减肥期间建议每天饮水量达到2000毫升。

无效行为五：只运动不控制饮食

很多人觉得，即使胡吃海塞，只要大量运动就能减肥。这个错误观念导致他们减肥总是不成功。

简单算笔账：跑步半小时大约消耗300千卡热量，一块100克的小蛋糕热量大约为350～450千卡。辛辛苦苦跑半小时，几口吃完蛋糕就让能量缺口消失。

另外，运动后人们往往对饮食更“宽容”，更容易选择高油高糖高热量的食物。还会不自觉地减少其他热量消耗，比如做家务、走路通勤等。

吃得不健康还会在一定程度上影响运动表现，比如高糖饮食会让人容易疲惫、犯困，降低运动的减重效果。可见，只运动不控制饮食，想做到热量“收不抵支”、高效减肥，真的挺难。

Many people mistakenly believe that they can lose weight through exercise alone, even with an unhealthy diet — a misconception that often leads to failed attempts. In reality, post-workout indulgence in high-calorie foods, reduced non-exercise activity, and the negative impact of poor nutrition on exercise performance can undermine weight loss efforts. Relying solely on exercise without dietary control makes it difficult to achieve a calorie deficit.

但这并不是说运动不重要。坚持运动的意义不仅在于消耗能量，更在于提高体能、改善心肺功能、降低内脏脂肪、预防慢性病以及提升基础代谢率，为细水长流的健康减重奠定基础。

That said, exercise remains essential: it improves fitness, enhances cardiometabolic health, and boosts metabolism, supporting sustainable weight management.

如何正确减肥？

正确减肥的最核心原则是坚持有效、可持续、健康的减重方式，拉长周期、逐步达成目标。

减重期完全可以吃肉，但尽量选择相对低脂的白肉，如鱼虾水产、鸡肉（不包含鸡皮），同时最好采用煮、蒸、凉拌、卤制等低脂做法来加工。

如果想增加味道，可以调无油料汁蘸着吃，比如手撕鸡胸肉、白煮虾、清蒸鱼、卤牛腱等。

在吃肉的同时，一定要保证新鲜蔬菜摄入充足。新鲜蔬菜除了能提供维生素和膳食纤维、适当延缓肉类脂肪的吸收速度，还能降低肉类食物诱发的低烈度炎症反应，抵抗自由基对人体损害。

Instead of avoiding meat during weight loss, it is better to make smart choices and use healthy cooking methods. Opt for lean white meats such as skinless chicken and fish, prepared by steaming, boiling, mixing cold, or braising with oil-free sauces for flavor. It’s also essential to eat plenty of fresh vegetables, which provide vitamins and fiber, slow fat absorption, and help reduce inflammation and oxidative stress.

主食很重要，但减重期间尤其要注意粗细搭配，多用全谷物（燕麦、糙米）、杂豆类（红豆、芸豆、鹰嘴豆）、薯类（红薯）替代白米白面。这些主食不仅有更丰富的膳食纤维、矿物质，还能控制血糖波动，帮助减重。

Instead of cutting out carbs, it is also essential to focus on combining refined and whole grains during weight loss. Choose whole grains (like oats and brown rice), legumes (such as red beans and chickpeas), and tubers (like sweet potatoes) over refined rice and flour. These provide more fiber and minerals, and help stabilize blood sugar levels, supporting healthier weight control.

爱吃零食、预包装食品的朋友别只看是否“零糖”“零脂肪”，多关注配料表和营养成分表。优先选择配料表简单干净、热量低、蛋白质含量高、脂肪含量低、钠含量低的品类。而且一定要控制量，别一次吃太多，吃进去的都是热量。

When choosing snacks or packaged foods, don't just focus on claims like "zero sugar" or "zero fat." Instead, read the ingredient list and nutrition facts panel carefully. Opt for products with simple ingredients, lower calories, higher protein, and lower fat and sodium — and be sure to control portion size to avoid excess calorie intake.

正所谓“三分练、七分吃”，运动方式可以根据饮食情况调节，相互带动和促进。但注意一定要选择自己最方便坚持、最喜欢的运动，才能保证长期执行。

将阻力训练（如举铁）和有氧运动（如快走、慢跑）适当结合，可以达到增加肌肉量、提高基础代谢率，增加热量消耗的多方面效果。

It is advisable to choose physical activities that are enjoyable and sustainable, and to combine resistance training (e.g. weight lifting) with aerobic exercise (e.g. brisk walking or jogging) to build muscle, boost metabolism, and increase energy expenditure.