Weight loss can be challenging for some people.
Sometimes you feel that you are choosing a healthy lifestyle, but you still do not achieve the desired results. In fact, you can follow bad advice.
This may prevent you from seeing the changes you are looking for. Here are the common mistakes that people make when trying to lose weight.
Focus on the scale only
It can only be the feeling that you are not able to lose enough weight even though you are leading a healthy lifestyle.
It is important to note that the number on the scale is only a measure of the change in weight. Weight is affected by many factors, including fluid fluctuations and the amount of food left in your system.
In fact, on some days the weight can fluctuate around 2 to 4 pounds, depending on factors such as the amount of food and fluids you consume. Hormonal changes in women can also lead to more water retention, which can be seen on the weight you see on the scale.
If the number on the scale does not work, you can lose fat but retain water. Also, if you exercise, you can gain muscle and lose fat.
When this happens, your clothes may become looser - especially at the waist - even if the scale number remains the same.
Measuring your waist with a meter and taking monthly photos of yourself can show if you've lost weight, even if the number on the scale doesn't change much.
Weight gain can be affected by many factors, including fluid fluctuations, muscle mass gain, and the weight of undigested foods. You can lose body fat even if the scale does not change much.
Eat too many or too few calories
Calorie deficiency is essential for weight loss. This means that you need to burn more calories when consumed. For many years, a reduction of 3,500 calories per week was believed to lead to the loss of 1 lb (0.45 kg) of fat. However, new research shows that the required caloric intake varies from person to person.
Sometimes you may feel like you're not eating too many calories, and maybe that's just the case. However, studies have shown that people often misjudge the number of calories in a food.
One study asked adults to exercise on a treadmill, estimate the number of calories burned, and then recommend a diet with the same number of calories. Participants were found to significantly reduce calories and preferred exercise and diet.
You can eat foods that are healthy but also caloric, such as nuts and fish. It is important to eat a reasonable portion size.
On the other hand, reducing excessive calorie intake may be unproductive. Studies on very low-calorie diets have shown that it can lead to muscle loss and slow metabolism
Excessive calorie intake can prevent you from losing weight. On the other hand, too few calories can cause hunger and reduce your metabolism and muscle mass.
Do not exercise or exercise too much
During weight loss, it is inevitable that you will lose some muscle mass and fat, although the amount depends on many factors.
If you do not exercise and reduce calories at the same time, you will probably lose a lot of muscle mass and you will notice a decrease in your metabolic rate. In contrast, exercise can help:
- reduce the amount of lean mass you lose
- increase fat loss
- to prevent a slowdown in metabolism
- The thinner the mass, the faster you lose weight and maintain your weight.
However, excessive exercise can also cause problems.
Studies have shown that excessive exercise in the long run is not sustainable for most people and can lead to stress. In addition, it can adversely affect endocrine hormones, which help regulate your bodily functions.
Trying to force your body to burn more calories through excessive exercise is ineffective or unhealthy. However, weight lifting and cardio exercise several times a week can be a long-term strategy for maintaining metabolic rate during weight loss.
Lack of exercise can lead to loss of muscle mass and reduced metabolism. On the other hand, excessive exercise is not healthy or effective and can lead to severe stress.
Not Doing Weightlifting
Exercise with resistance can significantly improve weight loss. Studies have shown that weight lifting is one of the most effective exercise strategies for gaining muscle and increasing metabolic rate. It also improves strength and physical activity and can help increase belly fat loss.
In fact, a review of 32 studies involving more than 4,700 obese people found that the most effective fat reduction strategy is a combination of aerobic exercise and weight loss.
Weightlifting or resistance training can help stimulate metabolism, increase muscle mass and promote fat loss.
Choose low-fat "dietary" foods
Low fat processed foods like "diet" are often considered healthy choices that can help you lose weight. However, they can have the opposite effect.
Many of these products are loaded with sugar to enhance their taste. For example, a container of 6 ounces (170 grams) of low-fat yogurt may contain 23.5 grams of sugar (more than 4 teaspoons).
The Centers for Disease Control and Prevention (CDC) recommends that a 2,000-calorie diet contain less than 12 teaspoons of added sugar per day. Low fat products can also make you feel hungry, so you may want to eat more food than your body needs.
Instead of low-fat eating as a "diet", try to choose a combination of nutritious, minimally processed foods. If possible, choose fruits and vegetables - these are preserved and frozen varieties - because they are naturally low-fat, but also full of nutrients.
Fat-free foods such as "diets" are usually high in sugar and can lead to hunger and food and more calories than your body needs.
Overestimate how many calories you burn during exercise
Many people believe that exercise "overcharges" their metabolism. Although exercise will speed up your metabolism a bit, it may be less than you think.
Studies have shown that people with moderate overweight and obesity are overweight in the number of calories they burn during exercise, mostly in large quantities.
People may also overestimate their level of exercise. In one study, 29.1% of participants reported higher levels of physical activity than they actually had. Exercise is still important for overall health and can help you lose weight. It's good to know how much you exercise and how many calories you burn.
Studies have shown that people tend to overestimate the number of calories they burn during exercise.
Not enough protein in the diet
Enough protein is important if you are trying to lose weight. In fact, proteins have been shown to help with weight loss in several ways.
It can be:
- reduction of appetite
- increase the feeling of wholeness
- reduce the amount of weight restored
- maintaining or increasing the metabolic rate
- protect muscle mass during weight loss
The review also found that higher protein diets, which contain 0.6-0.8 grams of protein per lb (1.2-1.6 g / kg), can be beneficial in controlling appetite and changing body composition.
To help you lose weight, try to ensure that everyone in your diet has a high-protein diet. Remember that your choice of protein is not limited to meat or dairy products. Beans, legumes, quinoa and flax seeds are also good and cheap options.
High protein intake can promote weight loss by reducing appetite, increasing satiety and increasing metabolism.
Don't eat and low in fiber
A low-fiber diet can affect your weight loss efforts along with your overall health.
Studies have shown that a type of soluble glass fiber known as tough glass fiber can help reduce appetite by forming a gel that retains water. This gel acts slowly on your digestive tract, so you feel full.
Research suggests that all types of fiberglass can promote weight loss. However, a review of several studies has found that hard fibers reduce waist weight and girth, even without a low-calorie diet (26).
As studies continue, research has shown that fiberglass can also interact with intestinal bacteria and produce hormones that help you feel full.
In addition, fiber can reduce the risk of some chronic diseases and improve digestion.
Eating enough fiber can help you feel full. It can help with weight loss even without a strict diet.
Eating, even if you are not hungry
For many years, it was common advice to eat every few hours to prevent hunger and reduce metabolism.
However, this can lead to consuming more calories than your body needs during the day. You also don't have to feel completely fulfilled. A review of research has shown that eating only two to three meals a day can have results, including reduced inflammation and a lower risk of weight gain (31).
The recommendation to have breakfast every morning regardless of appetite also seems to be bad.
One study asked women who rarely had breakfast to be added to the diet before 8:30 in the morning for 4 weeks. Those who ate breakfast were found to consume more calories at the end of the study and gain weight.
Eating only when you are hungry seems to be the key to hunger.
Eating regularly can slow down your weight loss efforts. It is important to eat only when you are hungry.
To have unrealistic expectations
Setting weight loss and other health-related goals can help you stay motivated.
However, unrealistic expectations that can lead to you are more likely.
One study found that most participants expected to lose more than 10% of their weight, which the authors described as unrealistic. Research suggests that weight loss goals are associated with dissatisfaction and future weight loss challenges.
If you aim to lose weight, it can help you choose something practical, such as 5% or 10% weight loss at a rate of 1 or 2 pounds per week. This can improve your ability to reach your goal while losing weight at a healthy pace.
Unrealistic expectations can lead to disappointment. Set practical goals to increase your chances of achieving them and at the same time lose weight healthily.
Not tracking calories
Eating nutritious foods is good for your health and for weight loss. However, you can eat more calories than your body needs.
In addition, you may not be consuming the amount of protein, fiber, carbohydrates and fats you need to support your weight loss efforts and your health.
Studies have shown that tracking what you eat can help you get an accurate picture of your calorie and food intake and also provide accountability.
One study found that people who ate once a day lost 0.63% more of their body weight per month than people who ate once a month. Those who sign up for regular meals and exercise have also lost a lot of weight.
In addition to diet, most online tracking websites and applications can enter your daily training. Logging in to each of these areas can give you a better understanding of your overall health.
If you can't keep track of what you eat, you can eat more calories than you think. You can also take in less protein and fiber than you think.
Not eating whole foods
Consumption of many highly processed foods can be a barrier to weight loss.
Animal and human studies suggest that processed foods may be a major cause of the current high rates of obesity and other health problems. Some scientists believe that this may be due to their negative effects on gut health and inflammation.
In addition, whole grain foods are more likely to reduce themselves, which makes them harder to consume. On the contrary, it can be easy to continue consuming processed foods, even if you are no longer hungry.
If possible, try to choose whole single-ingredient foods that are less processed.
Consuming large amounts of processed foods can act as a barrier to weight loss because it is easy to eat more than the recommended amount. On the other hand, whole foods are harder to eat properly.