Simple errors in diet can make your best efforts seem insufficient to reuse your favorite jeans. If the balance seems to have stalled, or your weight falls only to rebound, the possibility exists that you could be making one of these 12 weight loss mistakes.
Based on crash diets
If you’re determined to lose 5 kilos quickly, perhaps going on a crash diet. A fast weight loss plan may be to take grapefruit or cabbage soup every day. What cut your daily calories to less than 1,000 – and of course, the kilos away. But when you eat so few calories, train your metabolism to become sluggish. Once you finish the diet, have a body that burns calories more slowly – and will result in weight gain.
Skipping breakfast seems to be an easy way to cut calories, but the result can be insatiable hunger for the day. This can lead to unplanned snacking in the office and eat a large extra piece for lunch, bringing the number of calories. However, the breakfasts that are high in protein and fiber can reduce hunger throughout the day. In fact, studies show that people who eat breakfast every morning are more likely to maintain a healthy weight.
Losing track of your snacks
Perhaps meticulously count the calories in each meal, but what about all those snacks between meals? There’s the bag of cookies on your desk, the small piece of cake at a party at the office, eat some ice cream. All these little foods increase the intake of calories and can sabotage one way or another well-planned diet. If you are serious about counting calories, you can use a notebook to keep track of every bite.
Avoid all snacks
While unhealthy snacks can fill your waist, healthy snacks can do just the opposite. People who eat several small meals and snacks a day are more likely to control hunger and lose weight. Snacking helps keep your metabolism up, especially if they are rich in protein. Nuts are a good choice for high protein and research suggests that people who eat nuts tend to be slimmer than those who do not.
Excess low-fat foods
Low-fat products can play an important role in your diet. Just remember that low fat is not the same as low in calories and not a license to eat more than one serving. If you fill your plate with cake with low fat, you can end up consuming more calories than if you ate a small piece of regular cake. The best way to know how much fat, sugar and calories you’re consuming is to check the nutrition label of the product.
Taking too many calories
When we count calories, many of us tend to overlook what’s in our drinks. This is a great mistake if we consider that some coffees and alcoholic drinks are more than 500 calories. Even the calories in fruit juice and soda can increase calories quickly. The worst is that liquid calories do not stop hunger. You will not eat less after consuming a high-calorie drink.
Drink a little water
This is one of the most common mistakes in the diet. Water is essential for burning calories. If you get dehydrated, your metabolism slows down – and that means a slow weight loss. Research suggests that adults who drink eight or more glasses of water a day burns more calories than those who drink less. So try to add a glass of water for each meal and snack.
Milk, cheese and ice cream are taboo for many dieters, but deprived of dairy foods may be counterproductive. Some research suggests that the body burns more fat when you have enough calcium and produces more fat when it is deprived of calcium. Calcium supplements do not seem to give the same benefits, so it is advised daily consumption. You can choose fat-free milk or low fat.
Fast foods are convenient after a busy day, and you can always ask for salad or other healthier option. But once you’re there, you can resist this delicious smoothie or that burger? And if you allow the ease of fast food once, it could become a habit. According to a long-term, people who ate fast food more than twice a week gained 10 pounds more than those who exercised less than once a week.
Weighing yourself daily
Weighing yourself every day is a recipe for frustration and provides no useful information. It is more important to find a long-term trend and weighed weekly. If your goal is to lose 1 or 2 pounds per week, you’ll be glad you met when you go up the scale. The result is more motivating than the confusion that can accompany daily weigh-ins.
Setting unrealistic goals
Telling yourself that you will lose 20 pounds the first week is probably set a goal for failure. If you know you will not be able to do, you may never start your diet first. If you diet and lose 5 kilos in a week, instead of celebrating, you may feel discouraged because you reached your goal. A realistic goal is vital to a successful diet. If you’re not sure what should be your goal, talk to a dietitian.
When you do exercise, place the entire weight of the weight loss in your diet. If you become more active, you can eat more of what you like – and still lose weight. The key is finding an exercise you like. If you walk in a band is boring, try swimming, ballet, cycling and table tennis, which burns more calories than walking. Spend time in different activities until you find one you like and want to practice regularly.