Losing weight can be tough. Sometimes you get discouraged when you don’t get the desired result despite doing everything. You may actually be following some misguided advice. Here are 10 simple mistakes people make when trying to lose weight.
1. Depending On High Protein Diet
If the goal of your high protein diet is to lose weight and expect it to keep it off then you are wrong. Protein is vital in everyday diet, but if you have too much as your ‘high-protein and low carb diet’, the excess gets stored as fat.
Another problem with a high protein diet is that many foods that fill this tray-red meat, dairy products &eggs, have a high level of saturated fat and cholesterol. This puts the person at higher risk of heart disease, hypercholesterolemia, and hyperlipidemia. A low carb and high protein diet robes a person of many vital vitamins & minerals.
You need to eat protein but with balanced carbohydrates and fat.
2. Relying On Crash Diet
For a quick weight loss, you turn to crash diet. Perhaps your quick plan includes nothing but fruits and soups each day. You chop down your daily calories count to fewer than 1,000, and, sure enough, you lose weight faster.
But when you eat so few calories, your metabolism to slow down. Once the diet is over, you have a body that burns calories more slowly, and you usually regain the weight.
Study says quick weight loss is as effective as slow weight loss.
3. Not Counting Each Calorie
You might be counting each calorie at every meal but what about those extra calories you have in between. You tend to overlook the calories in your drinks and snacks that quickly adds up and can sabotage the otherwise well-planned diet.
When counting calories, you may want to use a smartphone app to keep track of each bite.
Do not neglect fruits in your calorie count.
4. Thinking Fruits Will Make Everything Better
Are you having a glass of juice or an apple for breakfast just because you are running late for office? This will not suffix your weight loss targets. You will consume more calories in your next meal to kill the hunger. And why is that? because fruits contain sugar that spikes your blood sugar and in order releases insulin to deal with the sugar which acts as an appetite stimulator.
Many fruits like pineapple(16 grams sugar/slice), pears(17 grams/medium pear), papaya(18 grams/ medium papaya), banana(17 grams/large banana), watermelon(18 grams/wedge), apple(18 grams/small apple), pomegranates(39 grams/piece), mangos(46 grams/fruit) & prunes(66 grams/cup) or raisins(86 gram/cup) or dates(93 grams/cup). In short 100 grams of sugar is equal to 387 calories. Yes! fruits can help you lose weight but a bowl full of fruits can make you eat more.
Instead, have a cup of yoghurt with a seasonal fruit that will keep you energized throughout the morning.
5. Picking Diet Food Everytime
Do you run from butter, ghee or cheese like its a viral disease? Then you need a break. Excluding fat from your diet can make your skin look like a dessert, deprived of moisture and your hair of lustre.
Ever since research labs and companies demeaned the fat in their past researches, people become more inclined to processed food, refined carbs and sugar. As a result, people became fatter and sicker.
When a company say low-fat food, look closely for the ingredients. It might have added sugar in it. Companies may add extra sugar to the food/drink to make a low-fat food palatable. Now you know, added sugar in your food increases your appetite, thus the extra calorie count.
Healthy is better than deprived.
6. Not Drinking Enough Water
‘Drink enough Water’ by far the most circulated advice. And would it not, Water is essential for burning calories. If you don’t drink enough water, your metabolism decrease, and that results in slower calorie burn and weight loss.
Drinking enough water after every meal ensures a fast metabolism and a good digestive system.
Drinking at least two to four glasses of water first thing in the morning ensures a healthy gut system.
7. Keeping High Expectation
Getting excited over the initial progress in your weight loss journey is natural. You lose weight faster in the beginning. In the initial period, the weight you lose is commonly called ‘water weight’ not fat. So, don’t get discouraged over a slow weight loss after the initial
According to a study, rapid weight loss is as effective as slow and steady weight loss. What makes the difference is the professional help that you get in the weight loss program. Dietitian helps in minimizing the health risk that comes with eating very few calories.
Keep your goals realistic for a successful weight loss.
8. Depending Solely On Workout
Working out can easily get you fooled into thinking that you have earned
Weight loss does not solely depend on the workout. Sure enough, you can’t work out a bad diet. You need to control what you eat and how much you
Workout works best with a good diet plan.
9. Cutting Entire Food Group
Many popular fad diets cut out entire food groups, such as dairy, grains, or meat in the name of dieting. Ditching an entire food group can lead to nutrient deficiencies.
A low carbohydrates diet puts a strain on the kidney, disturbing its function of calcium absorption. Eliminating dairy products can
Despite that, studies have shown that once considered unhealthy is today’s superfood. And that includes cheese, Whole eggs, Fish, butter, coconut oil, and some more.
A healthy diet is the right way to loss healthy weight.
10. Not Exercising
Exercising is one of the most effective ways to gain muscles and increase the metabolic rate. While cardio burns more calorie than weightlifting, the latter is better at building muscles.
A high-intensity interval training provides similar benefits to cardio but in a short period of time. It involves a short period of high-intensity workout alternate with the low-intensity workout for the recovery period.
Exercise helps in burning fat.