The scales once again can remind you that you are … full. Sometimes you feel that you are doing everything right, but still have not received the desired result. Here are the 10 most common mistakes that people make when they try to lose weight.
1. Focus exclusively on the scale
Doctors advise to focus on the scales only on the second week of the diet. And all because the weight depends on several things: the fluctuation of the liquid and the amount of slag. In fact, the weight can fluctuate to 2 kilograms! In one day, depending on how much food and liquid was consumed.
In addition, in women, an elevated level of estrogen and other hormonal changes can lead to water retention. Accordingly, and to a significant increase in weight. If the figure on the scales does not move, you can lose a lot of fat, but the water level could stay at the same level. Therefore, experts advise more to trust lost centimeters, not kilograms. Measure your waist, hips and buttocks daily. So you can quickly see the result of your work.
2. Eat a lot or few calories
Deficiency of calories is needed for weight loss. You need to burn more calories than you consume. You may think that you consume few calories throughout the day. But, most people underestimate the nutritional value of food. Many foods that are considered healthy food are high-calorie. Like, for example, nuts and cheese. Also pay attention to the size of your servings. At that time, and low-calorie diets, which consumes less than 1000 calories a day, can lead to loss of muscle mass and significantly slow down metabolism.
3. Lack of physical activity
If you do not exercise at all while limiting calories, you will lose more muscle mass and feel a worsening metabolism. It should be remembered that the more your muscle mass, the easier it is to lose excess pounds and compensate for weight loss. Excess load can also cause problems.
Studies show excess physical stresses lead to stress. Therefore, experts advise at least twice a week to do cardio exercises, this will allow you to maintain metabolism in case of weight loss.
4. Ignoring large loads
Studies show that lifting a lot of weight in the gym is an effective strategy for supporting muscles and accelerating metabolism.
5. Selecting a diet low in fat
Low-fat meals are often considered a good choice for weight loss, but they can have the opposite effect. Many of the foods have a lot of sugar, which only will hurt you during a diet. For example, one cup of low-fat yogurt can contain 47 grams of sugar (about 12 teaspoons).
6. Reassessing the amount of calories that you burn during training
In one study, people burned 200 and 300 calories during a workout. However, when they were asked how many, in their opinion, the calories they burned, the majority answered that about 800.
7. Ignoring protein in food
It is very important to get enough protein during weight loss. Protein helps reduce appetite, increases satiety, reduces caloric intake, increases metabolism and protects muscle mass during weight loss.
8. Do not eat enough fiber
A diet low in fiber can compromise your efforts to lose weight. Studies show that fiber helps reduce appetite, forming a gel containing water. As a result, most of the food you consumed in a day is not absorbed in your body.
9. Frequent snacks, even if you are not hungry
For many years it was believed that frequent snacking helps to lose weight. Unfortunately, as recent studies show, this can lead to the opposite result. Experts advise not to skip breakfast and eat only when you feel hungry.
10. Unrealistic expectations
The researchers analyzed data from several weight loss programs. Almost all the women who were hoping to lose weight in six months were disappointed. And only a third of those who continued to work on themselves achieved the results they expected, but in a year.
Experts advise not to set unrealistic goals and tasks that can disappoint you and ruin your health. On average, studies show that you can lose only 10% of weight throughout the year. This weight loss is considered healthy.