Weight loss can be very difficult.
You think you’re doing everything right but you have no results?
Below is a list of 9 common mistakes people make when trying to lose weight.
1. Focusing Only On The Number
It is very common that you will not lose fastly, despite strictly following a diet plan.
The weight number is only one scale of weight change. Body weight is affected by several factors, including fluid fluctuations and an amount of food remaining in your system.
In fact, your weight may change up to 3 kg during the day, depending on the intake of water and food.
Increased levels of estrogen for women and other hormonal changes can cause water retention, which is reflected in the weight.
If you exercise, your body builds up your muscles and burns fat, so your body weight does not change.
Try to take a picture every month and see that you really lose fat even though the weight number remains the same.
Many factors affect your weight, fluid fluctuations, muscle mass gain, etc. You may lose body fat even if your weight does not change.
2. Eating Too Much Calories
To reduce your weight, your calorie intake must be lower than your intake. This means you have to burn more calories than you get from food.
You can eat meal that is healthy, but if the food contains too many calories you will not lose weight. Therefore, it is important to monitor the amount of calories in each meal.
On the other hand, if you reduce your calorie intake too much, the results may be contra productive.
Several studies have shown that intakes of less than 1,000 calories can lead to a slowdown in metabolism and loss of muscle mass.
3. Choosing Low-Fat Food
„Low fat“ foods or dietary meals are often considered a good choice for weight loss but may have the opposite effect.
Many low-fat meals contains lot of sugar. Instead of low-fat and dietary foods, you’d better choose nutritious food.
In short, low fat food contains high amounts of sugar, calories and can lead to starvation.
4. Not Eating Enough Protein
If you are trying to lose weight, it is very important to get enough protein.
Sufficient protein intake will help you in several things.
It reduces appetite, reduces calorie intake, speeds up metabolism, protects muscle mass and increases the feeling of fullness.
If you want to lose weight, high-protein foods will help you.
5. Drinking Sugar
Many people on diet drink fruit juices.
Fruit juices have a lot of sugar and can play an unsuccessful role in weight reduction attempts.
Try to avoid all fruit juices and alcohol. Drink water, unsweetened coffee and tea.
6. Not Exercise
Exercise helps minimize the loss of muscle mass, prevents metabolic retardation and increases fat loss.
If you do not exercise during weight loss, you start to lose muscle and metabolism may slow down.
On the other hand, excessive exercise can be counterproductive.
Trying to force your body to burn more calories by exercising too much is neither effective nor healthy.
Lifting weights and cardio training several times a week is a good strategy to reduce weight.
7. Having Unrealistic Expectations
Weight loss and other health goals will help you stay motivated.
However, unrealistic claims and expectations can work against you.
Surveys show that obese people who have high expectations of weight loss will end their dietary plan after 6 to 12 months.
Adjust your expectations and set smaller goals. Enjoy every goal you meet. Every time you reach your goal, set up another one. It can help you stay motivated.
8. Not Sleeping Well
One of the most important factors for your physical and mental health is quality sleep.
Lack of good sleep is a risk factor for obesity. It could also slow down your weight loss procedure.
9. Eat in Fast Food
There is no salad as a salad. If you cut a few tomatoes at home and sink them with olive oil, you are on a healthy path to weight loss.
But if you buy salads in shops at lunchtime, you can use as many times as you can a calorie bomb comparable to pork slices.
Avoid mayonnaise and cheese dressings, flavor salads with lemon juice, vinegar or olive oil.
Loss of body weight is not always easy and it is affected by many factors. The most common weight loss problem is a higher calorie intake than a dispensing. Loss of weight requires perseverance, dedication, self discipline and determination. Set your small goals and gradually change your dreams into reality.