15 Common Mistakes When Trying to Lose Weight

Weight loss will be followed by constant fatigue and tiredness.

Sometimes you feel like you're doing everything right, but you still don't get results.

You can probably hamper your progress if you go the wrong way or follow old advice.

People make 15 common mistakes when trying to lose weight.

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1. Focus only on the weight of the scale

It is very common to feel that you are not losing enough weight despite being faithfully stuck in your diet.

However, the number of scales is the only measure of weight change. Weight is affected by a number of factors, including fluid fluctuations and the amount of food that stays in your system.

In fact, weight can fluctuate up to 4 pounds (1.8 kg) in a day, depending on how much food and fluids you have eaten.

Additionally, increased estrogen levels in women and other hormonal changes can lead to increased water retention, which is reflected in the weight on the scale.

If the number on the scale is not running, you can lose some really good fat mass, but still hold on to the water.

Also, if you are exercising, you can gain muscle and lose fat.

When this happens, your clothing begins to loosen, especially around the waist, despite having a stable weight.

Measuring your waist with a tape measure and taking a monthly photo can reveal that you are actually losing fat, even if the number on the scale doesn't change much.

SUMMARY:

Many factors can affect the weight of the scale, including fluid fluctuations, muscle confidence, and reduced food weights. Although the scale reading doesn't change much, you can lose body fat.

2. Eat too many or too few calories

Weight loss will be followed by constant fatigue and tiredness. This means that you need to burn more calories than you consume.

For many years, it was believed that losing 3,500 calories per week would result in 1 pound (.45 kg) of fat loss. However, recent research shows that the required calorie deficit varies from person to person.

You may feel like you are not eating a lot of calories. But in reality, most of us tend to underestimate and evaluate what we eat.

In a two-week study, 10 obese people reported consuming 1,000 calories per day. Lab tests have shown that they actually consume around 2,000 calories per day.

You eat many foods that are healthy but also high in calories, such as nuts and cheese. What to look for in portion sizes.

On the other hand, reducing your calorie intake too much can be counterproductive.

Studies on very low-calorie diets per day provide less than a thousand calories per day, which can cause you to lose muscle and significantly slow down your metabolism.

SUMMARY:

Eating too many calories can prevent you from losing weight. On the other hand, too few calories can make you very hungry and reduce your metabolism and muscle mass.

3. Do not practice or practice too much

By losing weight, you will inevitably lose some muscle mass and fat, although the amount depends on several factors.

If you don't exercise a little while limiting calories, you're more likely to lose muscle mass and have a reduced metabolism rate.

In contrast, exercise helps reduce the amount of fat you lose, increases fat loss, and prevents your metabolism from slowing down. The thinner your mass, the easier it is to lose weight and maintain weight loss.

However, the excessive practice can also create problems.

Studies show that excessive exercise is unhealthy for most people in the long term and can cause stress. In addition, it can affect the production of adrenal hormones that regulate the response to stress.

Striving to get your body to burn more calories through extra exercise is neither effective nor healthy.

However, lifting weights and doing cardio several times a week is a sustainable strategy for maintaining your metabolic rate during weight loss.

SUMMARY:

Lack of exercise can lead to muscle wasting and low metabolism. On the other hand, excessive exercise is neither healthy nor effective and can lead to severe stress.

4. Not weight lifting

Performing prevention training while losing weight is incredibly important.

Studies show that lifting weights is the most effective exercise strategy for gaining muscle and increasing metabolism. It improves overall body composition and enhances abdominal fat loss.

In fact, a review of 15 studies with more than 700 people found that the best strategy for weight loss seems to be a combination of aerobic exercise and weightlifting.

SUMMARY:

Weight lifting or resistance training helps to increase metabolic rate, increase muscle mass, and reduce fat loss, including abdominal fat.

5. Choosing low-fat or "diet" foods

Processed low-fat or "diet" foods are often considered a good choice for weight loss, but they can actually have the opposite effect.

Many of these products are loaded with sugar to enhance the taste.

For example, one cup (245 grams) of low-fat, fruit-flavored yogurt can contain an intense 47 grams of sugar (about 12 teaspoons).

Instead of keeping you full, low-fat products can make you shark, so you end up eating more.

Choose a combination of nutritious, least processed foods instead of low fat or "diet" foods.

SUMMARY:

Fat-free or "diet" foods are usually high in sugar and can cause hunger and high-calorie intake.

6. Review how many calories you burn during exercise

Many believe that exercise “supercharges” their metabolism.

Although practice increases the rate of metabolism somewhat, it may actually be lower than you think.

Studies show that both normal and overweight people often lose a significant amount of calories they burn during exercise.

One study found that people burned 200 and 300 calories during exercise sessions. Yet when they were asked, they estimated that they had burned 800 calories. As a result, they end up eating more.

That being said, exercise is still important for overall health and can help you lose weight. It's not as effective as some people think it is to burn calories.

SUMMARY:

Studies show that people overeat the amount of calories they burn during exercise.

7. Not eating enough protein

Getting enough protein is crucial if you are trying to lose weight.

In fact, protein has been shown to help with weight loss in a variety of ways.

It can reduce appetite, increase the feeling of fullness, reduce calorie intake, increase metabolism rate and maintain muscle mass during weight loss.

In a 12-day study, people ate a diet high in 30% calories from protein. They consumed an average of 575 fewer calories per day than they ate 15% of the calories from protein.

A review further found that a high-protein diet, containing 0.0-0.6 g of protein per pound (0.2-1 g / kg), may be beneficial in appetite control and bodybuilding.

To optimize weight loss, make sure you include high-protein foods in your diet.

SUMMARY:

High protein intake helps in weight loss by reducing appetite, increasing the feeling of fullness and increasing metabolic rate.

8. Not eating enough fiber

A low-fiber diet is compromising your weight loss efforts.

Studies show a type of soluble fiber known as smooth fiber that helps reduce appetite by forming a gel that contains water.

This gel moves slowly through your digestive tract, making you feel full.

Do research on weight loss tips for all types of fiber. However, reviews of several studies have shown that soft fiber reduces appetite and calorie intake compared to other types.

When the total fiber intake is high, some of the calories from mixed foods are not absorbed. Researchers estimate that doubling the daily fiber intake can result in up to 130 fewer calories.

SUMMARY:

Eating enough fiber can help you reduce appetite by replenishing so you eat less. This can help you absorb fewer calories than other foods.

9. Eat too much fat on a low carb diet

Ketogenic and low-carb diets can be very effective for weight loss.

Studies show that they tend to reduce appetite, which often leads to a spontaneous decrease in calorie intake.

A much lower-carb, ketogenic diet provides a limited amount of fat, assuming the resulting appetite supplement will keep enough calories low enough to lose weight.

However, some people may not get a strong signal to stop eating. As a result, they can consume many more calories to achieve a calorie deficit.

If you add a lot of fat to your diet or drinks and you are not losing weight, you may want to cut fat again.

SUMMARY:

Although ketogenic and low-carb diets help reduce appetite and calorie intake, adding too much fat can slow or prevent weight loss.

10. Eat a lot, even if you are not hungry

For many years, the prevailing advice has been to eat every few hours to avoid a drop in your appetite and metabolism.

Unfortunately, you can consume many more calories during the day. You can never really feel full.

One study found that blood sugar levels and appetite decreased while metabolic rate and feelings of fullness increased in men who ate 14 versus 14 meals over a 36-hour period.

The recommendation to eat breakfast every morning regardless of hunger also seems misleading.

One study found that when people skipped breakfast, they consumed more calories at lunch than at breakfast. However, they have consumed an average of 408 fewer calories on this day overall.

Eating when you are hungry and eating only when you are hungry seems to be the key to successful weight loss.

However, starving yourself is a bad idea. Snacking is better than being hungry, which can lead to poor food choices.

SUMMARY:

Eating too much can hurt your weight loss efforts. For best results, it is important to eat when you are hungry.

11. Have unrealistic expectations

Losing weight and other health goals can help you stay motivated.

But having unrealistic expectations can actually work against you.

Researchers have analyzed data from various weight loss center programs. They reported that overweight and obese women who could lose more weight were more likely to drop out of a program after 6 to 12 months.

Adjust your expectations to more realistic and modest goals, such as a 10% weight loss in one year. It can help prevent discouragement and improve your chances of success.

SUMMARY:

Unrealistic expectations can lead to frustration and abandonment altogether. Tweak your goals even more to increase your chances of losing weight successfully.

12. The way you eat is not tracked

Eating nutritious food is a good way to lose weight. But you still consume more calories than you need to lose weight.

What's more, you're not getting the right amount of protein, fiber, carbohydrates, and fat to support your weight loss efforts.

Studies show that tracking what you eat helps you get an accurate picture of your calorie and nutrient intake, as well as provide accountability.

In addition to food, most online tracking sites and apps allow you to access your daily routine. Here is a review of several popular calorie tracking tools.

SUMMARY:

If you don't keep track of what you are eating, you are consuming more calories than you think. You are consuming less protein and fiber than yourself.

13. I keep drinking sugar

Many people remove soda and other sugary drinks from their diet to lose weight, it is good.

However, drinking fruit juice is not smart.

Even 100% fruit juice is loaded on sugar and it can be like health and weight problems due to sugar-sweetened drinks.

For example, 12 ounces (320 grams) of unwrapped apple juice contains 36 grams of sugar. This is more than 12 ounces of cola.

What’s more, liquid calories don’t affect the appetite centers of your brain in the same way that calories from solid foods do.

Studies show that you consume more calories overall without offsetting liquid calories by eating less at the end of the day.

SUMMARY:

If you have cut down on sugar-sweetened drinks and continue drinking fruit juices, you are still eating plenty of sugar and are probably consuming more calories overall.

14. Not reading the label

Not reading the information on the label properly can cause you to consume unwanted calories and unhealthy ingredients.

Unfortunately, many food packages have health sounding food label on the front. These can give you a false sense of security when choosing specific items.

For the most important information for weight management, you should mention your ingredient list and the nutrition facts label that can be found on the back of the package.

You can learn more about how to read food labels in this article.

SUMMARY:

Food labels provide information about ingredients, calories, and nutrition. Make sure you read the labels correctly.

15. Do not eat whole, single-ingredient foods

One of the worst things you can do to lose weight is to eat plenty of processed foods.

Studies of animals and humans suggest that processed foods may be a major cause of the current epidemic of obesity and other health problems.

Some researchers think it may be due to the negative effects of intestinal health and inflammation.

Also, whole foods tend to be self-limiting, meaning they are harder to take in excess. In contrast, processed foods are much easier to eat.

SUMMARY:

If possible, choose whole, single-ingredient foods that are minimally processed.