Losing weight seem to be not easy at alls, even too tough. Sometimes you feel like you’re doing very right, but still not getting results. Or it may actually be hindering your progress by following misguiding or bad advices.
Here we compiled 15 common mistakes that people often make when they try to losing weight.
1. Choosing the wrong diet
How often have you chosen a diet because it worked for a friend? Perhaps you were inspired by a celebrity diet or celebrity spokesperson. A diet might be perfect for someone else, but their needs, their lifestyle, and their food preferences could be completely different from yours.
2. Setting unrealistic goals
Dieters are often highly motivated and full of excitement at the beginning of their weight loss program. It is often during this phase that they set unrealistic goals for weight loss. But high expectations can cause weight gain when lack of progress leads to lack of motivation.
3. Not Exercise or Exercise Too Much
During weight loss program, be sure that you will lose some muscle mass and fat as well, although the amount depends on some other factors.
If you don’t exercise enough while trying to restrict calories, you are probable to lose more muscle mass and may experience a decrease in metabolic speed.
In another way, exercising will helps to minimize the amount of lean mass you’ve lost, boost fat loss and prevent your metabolism from slowing down. The more lean mass you have, the easier it is for losing weight and maintaining the weight loss.
However, over-exercising can also cause some problems.
According to the scientist, excessive exercise is unsustainable in the long term for most people and may lead to stress. Further more, it may harm the production of adrenal hormones which control stress response.
Don’t try to force your body to burn more calories by exercising too much otherwise it will not effective or healthy for your body.
What is more, lifting weights and doing aerobics several times per week is a good way to maintain metabolic rate during weight loss program.
A lack of exercise can lead to the loss of muscle mass and can make metabolism lowering. On the other hand, too much exercise is also not healthy nor effective, and sometimes it even lead to severe stress.
4. Stop isolating yourself
In a recent interview with Biggest Loser runner-up Hanna Curlee, she said that the most important thing she learned during her successful weight loss experience was to ask for help. “I was ashamed to ask for help,” she said. “I could have called someone and reached out for help, but I thought I didn’t have anyone.” She realized later that she had friends and family who were willing and able to help her through her weight loss journey.
Learn how to get diet support from family and friends. Take the time to identify your needs for yourself and then approach others for help. That way, you’ll be clear about defining specific ways in which they can help. Find friends at work, at the gym, in your neighborhood or even at church.
5. Underestimating your food intake
Do you really count all of your calories? Remember that even tiny 25-calorie nibbles here and there throughout the day can add up. Snacks count, food from your dining partner’s plate counts, and calories consumed during food preparation count. Your daily caloric intake might be significantly higher than you think.
Use a food tracker. Make your entries more accurate by purchasing an inexpensive food scale. The tool will allow you to report the exact size of each portion you consume.
6. believing that “healthy” foods will cause weight loss
Several studies have shown that people are more likely to overeat foods that they perceive to be healthy. One study at the University of Michigan found that when a food was labeled “organic,” dieters ate more of it. The bottom line? Your “healthy” snack may cause unhealthy weight gain.
Ignore front-of-package marketing and get your information from the nutritional facts label. Your favorite foods may contain a few healthy ingredients, but they may be too high in fat or calories to be part of your weight loss plan. Avocados, for example, are full of healthy fat, but are also very high in calories. Either eat them in moderation or trash the foods that are keeping you fat.
7. Not Eating Enough Protein
Getting enough protein is very important if you’re trying to lose weight.
Actually, protein can help with weight loss in some ways. It can reduce appetite, increase feelings of fullness, decrease calorie intake, increase metabolic rate and protect muscle mass during weight loss.
In a program of 10-day study, people ate a diet containing 30% of calories from protein. They ended up consuming an average of 575 fewer calories per day than when they ate 15% of calories from protein.
A result also found that higher-protein diets (contain 0.6–0.8 grams of protein per lb or 1.2–1.6 g/kg), may benefit with appetite control and body composition.
To optimize weight loss, make sure each of your meals contains a high-protein foods.
High protein intake can helps losing weight by reducing appetite, increasing feelings of fullness and boosting metabolic rate.
8. Not Eating Enough Fiber
A low-fiber diet may be influenced in your weight loss efforts.
Studies show a type of soluble fiber_also known as viscous fiber can helps reduce appetite by forming a gel that keep water.
This gel moves slowly through your digestive path in your body and making you feel full.
Research also suggests all types of fiber benefit weight loss. However, a review of several studies found viscous fiber can reduced appetite and calorie intake much more than other types.
When total fiber intake is high, some of the calories from mixed foods aren’t absorbed. So researchers estimate that doubling daily fiber intake could result in up to 130 fewer calories being absorbed.
Eating enough fiber can help reducing appetite by filling you up so you eat less. It can also help you absorb fewer calories from other foods.
9. Eating Too Much Fat on a Low-Carb Diet
There are 2 types of diet such as Ketogenic and Low-carb diets are believed can be very effective for losing weight.
As results from studies:these diets tend to reduce appetite, and often leads to a spontaneous reduction in calorie intake.
These diets allows unlimited amounts of fat as well, and assuming that the result
of appetite suppression will keep calories low enough for weight loss.
However, some people may not see a strong enough signal to stop eating. As the result, they tend to consume too many calories to achieve a calorie deficit.
If you’re adding large amounts of fat to your food or beverages but not losing weight, you may want to cut back on the fat.
Although the program of low-carb and ketogenic diets help reduce hunger and calorie intake, it is also adding too much fat may slow down or prevent weight loss.
10. Eating Too Often, Even If You’re Not Hungry
For many years, the conventional advice has been to eat every few hours in order to prevent hunger and a drop in metabolism.
Unfortunately, this can lead to too many calories being consumed over the course of the day. You may also never truly feel full.
In one study, blood sugar levels and hunger decreased while metabolic rate and feelings of fullness increased in men who consumed 3 meals versus 14 meals within a 36-hour time frame.
The recommendation to eat breakfast every morning, regardless of appetite, also appears to be misguided.
One study found when people skipped breakfast, they took in more calories at lunch than when they’d eaten a morning meal. However, they consumed an average of 408 fewer calories for the day overall.
Eating when you’re hungry and only when you’re hungry seems to be key to successful weight loss.
However, letting yourself get too hungry is also a bad idea. It is better to eat a snack than become ravenously hungry, which can cause you to make poor food decisions.
Eating too often can hurt your weight loss efforts. For the best results, it’s important to eat only when you’re hungry.
11. Having Unrealistic Expectations
Having weight loss and other health-related goals can help keep you motivated.
However, having unrealistic expectations can actually work against you.
Researchers analyzed data from several weight loss center programs. They reported that the overweight and obese women who expected to lose the most weight were the most likely to drop out of a program after 6 to 12 months.
Adjust your expectations to a more realistic and modest goal, such as a 10% drop in weight in one year. This can help prevent you from getting discouraged and improve your chances for success.
Unrealistic expectations can lead to frustration and giving up altogether. Make your goals more modest to increase your chances of successful weight loss.
12. Sitting long hours in office
Non-exercise activity thermogenesis, or NEAT, is a fancy term for all of the non-exercise movement that you do every day. It can account for up to 15-30% of your total calorie burn. If you spend your day sitting at a desk or your evenings lying on the couch, the calories you burn from NEAT will be minimal.
Learn how to burn calories without exercise. Boost your NEAT all day long. If you have a desk job, get up every hour and walk to the restroom on a different floor, refill your water, run an errand on foot, or climb the stairs in your office building. If you like watching television at night, fold laundry or dust furniture instead of just lying on the couch.
13. Overestimating your exercise activity
Many people who want to lose weight join a gym. But you actually have to go to the health club to burn calories. And your workout time is only the time you spend exercising. It should not include the time you spend in the locker room, parking your car, and chatting with friends.
Invest in a heart rate monitor to get a more accurate estimate of your workout time. There are quite a few models on the market, so compare prices to find one that fits your budget. A heart rate monitor not only lets you know how hard you are working, but most models will measure your “time in range” to let you know exactly how many minutes you can count as exercise.
14. Compensating for exercise by eating more
It is normal for your appetite to increase when you begin to exercise. But one of the most common weight loss mistakes is to indulge in extra snacks and treats as a reward for the workout. But eating those treats can cause weight gain.
Plan a healthy, low-calorie snack to eat right after you exercise. Combine a healthy lean protein with a carbohydrate to satisfy your hunger and replace nutrients lost during the workout. A glass of skim chocolate milk works well and tastes decadent enough to feel like a treat.
15. Not Fueling Before and After Exercise
When your body is fuel hungry, either during intense exercise or when your metabolism has been revved up for the few hours after you exercise and you have not eaten, unless you give it some fuel, your muscle may be broken apart into glucose by the hormone cortisol. The trick is to provide just enough carbohydrate to prevent cortisol performing this negative task, but not enough to cause your body to slip into positive energy balance (too much energy input).
A piece of toast and honey or a small sports drink or chocolate milk or equivalent, before and after exercise should provide the right amount of fuel.
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