18 common mistakes people make when trying to lose weight
Losing weight can seem very tough. Most people know that if you want to lose weight, you need to consume fewer calories and exercise on a regular basis. However, there’s much more to successful weight loss than just that. Among the things you should do, there are also things you shouldn’t, and these mistakes can reverse your progress. Here are 18 common mistakes people make when trying to lose weight.
1-Only Focusing on checking the Scale Weight
It can be very easy to become obsessed with the weighing yourself too frequently but the fact is that you can hold a significant amount of weight in your stomach and gut, meaning that you will be heavier at the end of the day in comparison to the start of the day. Try not to let daily fluctuations in your body weight put you off your weight loss efforts; focus on weekly trends and weigh yourself in a morning only, before you eat or drink anything and after you go to the toilet.
2-Relying just on the gym for weight loss
Too much exercise, especially when your diet is poor or your calories are too low, is a sure way to send your body running for safety by slowing your metabolism. When you have an energy deficit your body starts thinking that food is scarce. This results in your body holding on to fat as a way to protect itself. These are all built-in survival responses by your body, to help you go longer on less food.
3-consuming weight loss supplements or pills
If you’ve switched over completely to multivitamins and vitamin supplements to cover your bases, you're not making the right move. Multivitamins are meant to help fill nutritional gaps, not to serve as complete substitutes. While there are benefits to making multivitamins a part of your health regimen, you should get your nutrients directly from the source.
4-Avoid Lifting Weights
Studies show that lifting weights is one of the most effective exercise strategies for gaining muscle and increasing metabolic rate. It also improves overall body composition and boosts fat loss. Weightlifting or resistance training can help boost metabolic rate, increase muscle mass and promote fat loss, including belly fat.
5-Exercising Too Much
When I say doing too much exercise, I’m talking mainly about low-intensity, long-duration exercises, such as walking on a treadmill or jogging. This type of exercises burns calories, sure. However, the more you do it, the more your body adapts to it, so you burn less and fewer calories as your body becomes more efficient at specific exercises. This is because your body adapts to the endurance training on regular basis, and learn to function on much less food intake. Not what you want.
6-Focus on Calories You Burn During Exercise
Your body needs a healthy balance of exercise and rest. Doing too much prevents the body from shifting excess fat. Exercising without rest can impact our levels of the steroid hormone and cause an increase of stubborn fat stored in the belly. Not allowing your body to recover can increase the risk of injury too, so make sure you factor in rest days to your plan.
7-Not Eating Enough Protein
Protein is great for fat loss. It helps build and preserve lean muscle tissue and can increase the number of calories you burn. It’s also a great source of energy that helps you feel fuller for longer, so you’re less tempted to snack. If you’re finding it difficult to avoid snacks that are high in carbohydrates, try substituting them for protein shakes or bars.
8-Having many Expectations
It’s easy to frustrate when you’re trying to lose weight and haven’t seen the results yet. But be realistic – you won’t see the effect too soon. Stick with your weight loss plan for at least eight weeks and you should notice a change.
9-Still Drinking sugar and calories in drinks
It can be hard to maintain energy levels throughout the day. Some people drink energy drinks that are very high in sugar and caffeine. Not only will these lead to a crash later in the day, but you will be ingesting unnecessary calories. Coffee is a popular stimulant, and if you drink it black and in moderation, you likely won’t be cheating on your diet. But be careful of added sugar and cream, as they can affect your waistline without you even knowing.
10-Not Eating Whole Foods
To lose fat, you need to be eating fewer calories than you are using throughout the day. If your body uses 3,500 calories daily, and you eat 2500 calories a day, guess what, you’ll lose fat. However, if in the beginning, you slash your food intake too low, your body will figure it out very quickly, and learn to function with such low food intake. If this happens, you will not lose fat? Drop food even lower or Add-in hours of daily exercise will not benefit you. It’s much better to just eat as much as you can while still losing fat, and make small adjustments as you go.
As mentioned, to lose weight, you need to stay in a caloric deficit. Burn more than you eat. If you go from eating junk foods to trying to eat whole, unprocessed food sources, you’ll probably lose some weight. But when it stalls, what do you do? At worst, nothing. At best, you take a wild guess and try to eliminate something else. Both not optimal.
12-Not getting enough sleep
Just one sleepless night can drown your energy levels, leaving you cranky. When you don't get enough sleep, your hormones imbalance, sabotage fat loss. Studies even showed that just a single night’s sleep could make you insulin resistant. About an hour before bed you should meditate, breathe deeply, or just take a hot bath to prepare for sleep. Aim to get seven to nine hours of quality, uninterrupted sleep every night.
13-They're not drinking enough water
A person should aim to drink half their body weight (in pounds) in water ounces daily. Drinking water during meals dilutes stomach acid and impairs digestion, so it's best to fill up in between meals.
Eating Too Few Calories is one way to kill your metabolism. Breakfast sets your day’s metabolic tone, increase your energy level, and increases fat loss. Make breakfast a fast, filling protein shake. Studies show that protein reduces your hunger hormone so you stay full for longer. Breakfast that takes minutes to create keeps you full for hours. While a calorie deficit is necessary for weight loss, a lot of people make the mistake of trying to lose fat too quickly by being overly-aggressive with their calorie restriction. This, in turn, causes their body to respond aggressively in opposition.
15-Choosing "Diet" Foods
A low-carb diet is one of the fastest ways to lose weight. At the same time, it promotes weight re-gains. Taking your low-carb diet to the extreme could not benefit you. Carbs are your body’s preferred choice of fuel. When you exercise, your muscles need glycogen from carbohydrate stores in your body. Consuming no carbs means you’ll have low glycogen levels and low energy. Because of low energy, you won’t be able to exercise. Ultimately your body starts burning fewer calories which is the opposite of what you want if your goal is to lose weight.
16-Overeating healthy foods
As long as you eat organic food, the calories don’t count. You can easily consume healthy food, nuts, seeds and fruits are all fantastic sources of vitamins, mineral, but too many may equal too many pounds.it is recommended to consume it in the appropriate amount.
17-Avoiding Labels information
It has been seen that over 80% of healthy people check to see what the healthiest option available to them is before digging in. This is in contrast to only 30% of obese people. Simply reading nutritional information or picking the healthier option when purchasing food can help a lot!
18-Not Eating Enough Fiber
Many people have this idea that consuming fat hampers their weight loss. It should be noted that there are some facts which are necessary for your immune system. Almond, apricot, coconut, etc. are very rich sources of fat which improve your immunity and keep your energy level up.
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