Most people know that if you want to lose weight, you need to eat fewer calories and exercise regularly. However, successful weight loss is much more than that. Among the things you must do, there are also things you must not do, and these mistakes can stop or even reverse your progress.
We investigate the most common weight loss mistakes and would like to share them with you.
Not Reading Labels
Many packaged foods these days have healthy-looking statements on the front of the packaging, leading you to believe that they are actually good for you.
But if you look at the nutrition label, you will see that most of these claims are not supported by factual information.
There’s also a lot of sugar hidden among the ingredients, often disguised with words ending in -ose: fructose, glucose, dextrose, maltose, and sucrose.
Another mistake you make by not reading labels is assuming that one package means one serving. Did you know that one serving of chips is only 13 to 16 chips? There is definitely more to it than that, even in the smallest bag.
Instead, do the following: Always check the ingredient list and nutrition label on the back of the package and be sure to write down the serving size as well. That way, you will eat only what you really need.
Weighing Yourself Too Often
Although weighing yourself every day does not directly prevent weight loss, it can cause a lot of frustration. It is important to remember that healthy and successful weight loss is a slow process.
The actual number on the scale can be affected by different reasons on a daily basis, for example, natural fluctuations in weight during the menstrual cycle or gaining muscle mass through strength training.
When you don’t see the results you want on the scale, you can become discouraged and overeat, which can delay your weight loss journey.
Instead, try wearing a tape measure around your waist, hips, and thighs to monitor your progress once a week. If you really need to weigh yourself to stay motivated, do it at most once a week or even once every 2 weeks.
Focusing On Cardio And Ignoring Strength Training
You can safely say that some exercise is better than none. But if you have been watching your diet, practicing aerobic exercise, and leading a healthy lifestyle in general, but your weight loss is not as good as you think it should be, the reason may be a lack of strength training.
Resistance training not only helps you build muscle but also stimulates your metabolism and promotes the loss of abdominal fat.
Instead, do the following: Combine cardio and resistance training for best results. You can do it every other day or even the same day, if you have enough time.
Forgetting About Sugar And Calories In Drinks
Do you know how much sugar your favorite Starbucks order contains? Starbucks’ most popular beverages have between 40g and 60g of sugar! It’s 2-3 times more than the maximum amount you should eat each day, and that’s just with one drink!
Soda, fruit juices, beer, and wine are also packed with carbohydrates and calories that still make you hungry because the appetite centers in your brain don’t react to liquid calories in the same way that they react to calories in food. food.
Instead, do the following: drink water! If you can’t stand the smoothness of plain water, try adding lemon wedges, your favorite fruits, or mint leaves for flavor. Unsweetened green tea is also a good beverage option.
Probably the most common mistake people make when trying to lose weight is skipping breakfast or dinner. It may seem logical at first: you think that if you reduce your caloric intake in this way, you will lose weight faster.
However, skipping meals not only slows down your metabolism, but it also increases the likelihood that you will snack and overeat later in the day.
Instead, do the following: Make sure you eat a healthy, nutrient-dense breakfast that will give you energy and prevent you from eating too much later.
The perfect breakfast combines good carbohydrates with fiber and protein – oatmeal, eggs, and Greek yogurt with fruit are good options for a healthy breakfast.
Were you surprised by any of these mistakes? Do you know of any other mistakes or do you have some diet tips that weren’t mentioned here? Feel free to share your experience with us in the comments!