Do you have problem with losing weight? Or are you’re already busy working on your perfect shape, but somehow it doesn’t work? There is a big chance that you make one of those common mistakes, and still don’t see any results.
Here are the 5 things to avoid:
1. You are starving yourself
A calorie deficit is required for weight loss. This mean you have to burn more calories than you consume. That sounds very simple, but when you decide to decrease your calorie intake too much, it can be counterproductive.
It may lead to muscle loss and significantly slow down metabolism. Crash diets have also negative influence on your mental health (stress), your energy levels and your sleep, which in result makes you more food cravings.
Work with maximum 20- 25 % calorie deficiency, and focus more on changing your lifestyle and keeping yourself active. This will not only last longer, but will give you better result and make sure that you won’t fall back into your old habits.
2. You’re not eating enough proteins
Proteins play important role in fat loss. It can help you to reduce appetite, increase feeling of fullness, decrease calorie intake, increase metabolic rate and protect muscle mass during weight loss.
3. You’re still eating too much
You may feel as though you’re not eating many calories. But in fact, most of us have a tendency to underestimate and underreport what we eat or drink.
You may be consuming too many foods that are healthy but also high in calories, such as nuts and cheese. Watching portion sizes is the key.
Few examples:
– 2 spoons oil that you use to bake on (240 kcal)
– 1 small hand nuts (200 kcal)
– 2 spoons honey (130 kcal)
– 2 slices of old cheese (150 kcal)
To lose 0,5 kg in one week you would have to decrease 3500 calories per week, divide by 7 days, makes 500 kcal a day. If you add to your diet some of those foods I listed above, you see how easy is to get over your daily calorie intake.
Try to prepare your meals and la healthy snacks, that way you won’t reach for some fast food It also helps if you download one of the apps to track your food like Food App or MyFitnessPal. You will get better insight of what you eat and where the traps are.
4. You have (too many) cheat meals
A cheat meal is a meal that contains a lot of calories, and in general seen as something that doesn’t fit your diet, as example: pizza, ice cream, or chocolate bar
By adding to your weekly diet little “guilty pleasure”, that fits your calorie intake, you make sure that you can actually stick to it for longer period, and don’t fall back to your old eating habits.
You got to be careful though, there is a risk that your cheat meal will turn into cheat day, or even worse in cheat weekend, when you totally lose it and you end up eating more than you planned.
It’s important to look what works the best for you, and find out if having cheat meal daily or weekly it’s something for you.
5. You relay too much on your training
During weight loss, you inevitably lose some muscle mass as well as fat, although the amount depends on several factors.
If you don’t exercise at all while restricting calories, you’re likely to lose more muscle mass and experience a decrease in metabolic rate.
By contrast, exercising helps minimize the amount of lean mass you lose, boost fat loss and prevent your metabolism from slowing down. The more lean mass you have, the easier is to lose weight and maintain the weight loss.
Although lot of the women are convinced that they have to do cardio work to lose weight, and look on calorie counter on the cardio equipment, and use it as an excuse to reward themselves with the food.
The number of calories that you burn during your training its overrated. That’s a fact that your body burns more calories when you move, but what lots of women don’t realize is that your body is using energy constantly, even when you do nothing.
The most important factors for weight loss are your eating habits and your daily lifestyle.
However, strength and conditioning training several times per week is a sustainable strategy for maintaining metabolic rate during weight loss.
Conclusion
Weight loss is a hard work, you’ve got to stay consistent to achieve the body you want.
The reason why so many people get stuck with the weight and never get results they work so hard for is often because of the mistakes listed above.
Weight loss is not always easy, there are more factors to look into if you want to lose weight in healthy way, but those 5 most common mistakes play a big role.
Does any of the mistake sounds familiar? From now on make sure you’re on the right path to finally lose that fat and reach your weight loss goal.
