the 9 mistakes you should stay away from to lose weight
lose weight, make no mistake
- Mistake 1:
You chose a quick fix fad diet You’ve decided to lose 20 pounds in a month, go back to your high school weight in two months or consume nothing but grapefruit or cabbage soup all day long? Unrealistic goals are certainly not the recommended way to get rid of the extra weight; they will only create disappointments and a sense of failure, frustration and ultimately long term weight gain. When you limit in one way or another your diet or foods you consume, what you’re doing is decreasing your metabolism rate. After an extreme crazy diet, you will be left with a body that has “learnt” to burn calories more slowly and efficiently and gain weight faster. Setting targets helps you to focus on the ultimate goal and sticking with it for the long term. Most diets have an average weight loss of 5-10% of your initial pre-diet weight, however, most people hope and shoot for a bigger weight loss. Unrealistic expectations and short term thinking lead many to search for quick fixes for losing weight fast, that just makes things worse. An average weight loss of 1 pound per week might sound perhaps too slow, but looking at it over 1 year – a 50 pounds loss is quite significant. If you’re finding it hard to set a realistic weight loss goal – search the advice of professionals who can help you with that.
- Mistake 2:
Skipping breakfast For many of us, skipping breakfast seems an easy way to cut down on calories. In contrast to what we may mistakenly think, breakfast doesn’t increase our appetite, instead, it prevents sudden and strong hunger, and lowers the craving for temporary sugar binges or overeating large quantities over meals. Researches clearly show that people who regularly eat breakfast succeed in maintaining a healthier weight than those who skip it. Breakfast is probably the most important meal of the day and has many benefits such as improving concentration and alertness. Example for healthy and nutritious breakfast meals are whole grain cereals, avocado/cheese sandwich, granola and yoghurt, fruit shakes, oatmeal and more.
- Mistake 3:
Ignoring snacks You may be strict and follow your diet plans guidelines on your meals, eating healthy and counting calories, but when it comes down to your snacks you simply discard them. A piece of cake at work, dinner’s leftovers, a chocolate bar while driving back home. These may seem negligible but they add up to be very expensive caloric wise. The number of calories they “contribute” may double or even triple your daily caloric intake and sabotage the most precise diet plan.
- Mistake 4:
Giving up a snack between meals Research shows that people who add 2-3 snacks per day have better control over their hunger sensation and the daily caloric intake. Snack meals help maintain the body’s metabolic rate. It is recommended to choose your snacks wisely: a FRUIT WITH YOGURT, WHOLE GRAIN BREAD Vegetable sandwich, coffee with a granola cookie or some nuts and dried fruits are good examples.
- Mistake 5:
Eating too many low fat/low-calorie food products Consuming low-fat foods can play a major role in your diet and contribute to weight loss success. However, low-fat foods are not necessarily low in calories. They can be loaded with sugar and rich in calories. Low fat does not give you a green light for a second course, a third or a fourth of that low-fat food. If for example, you had two slices of low-fat cheesecake in one afternoon, you may find out that you ended up having more calories than if you would pick one non- dietary slice of cake. Pay attention to the small labels. Before you pick a product put some effort into reading the fine prints. This way you can compare similar foods and pick the one that is more suited for you. It will also help you in educating yourself how many calories per day you’re consuming, and the percentage of fat/sugar you’re putting into your body.
- Mistake 6:
Soft drinks & beverages Some people forget that when counting calories on a weight loss diet, calories from drinking should also be included in. sweetened soda, coffee with cream or alcohol – all contain a relatively large amount of calories. The bad news is that calories obtained from beverages containing sugar or alcohol don’t usually quieten hunger and lead to a feeling of satiety. Drinking 3-4 sodas each day can add up to an extra 600-900 calories a day. Try to switch to water or seltzer water with freshly squeezed lemon juice or a zero-calorie beverage. Drink your coffee with skim milk and don’t forget to take into account calories obtained from alcohol consumption.
- Mistake 7:
Reducing dairy products Some people believe that dairy and milk, ay sabotage their efforts to lose weight and so, exclude them completely or significantly reduce them from their diets. Research indicates that people who incorporate calcium and dairy products show a lower body weight than those who abstain them. Also, eating at least three low-fat dairy products per day, as part of a low-calorie balanced diet is more efficient for weight loss, fat burn and maintaining weight (in comparison to low-calorie diets with no dairy at all). The Basis behind this theory claims that the unique combination of calcium with other nutritional ingredients in dairy increases metabolism and improves the body’s ability to lose weight).
- Mistake 8:
Weighing yourself daily weighing doesn’t reflect our real weight as our weight is influenced by many factors such as hormones, fluids and even the time of the day we step on the scale. Weigh yourself once every week – pick the same day and hour and use the same scale. Set a reasonable goal to lose 1-2 pounds per week. Imagine how satisfied you will feel when you step on the scale and find out you managed to achieve your goal.
- Mistake 9:
You’re not doing exercise Some people find that exercise is the hardest obstacle to weight loss. they find it too difficult, or they claim they have no time or even can’t find an activity suitable for them. There are dozens of excuses for not exercising. They convince themselves that if they have no time or desire for physical activity, then they should probably eat less. This is one of the biggest mistakes many dieters do! a healthy lifestyle combines good nutrition and physical activity. When you are not active, the whole weight loss burden placed on foods. You must comprehend that exercise increases calorie burning and enable you to eat more. exercise is not intended merely for burning calories, but it also makes us feel better about ourselves. You don’t have to pick an activity that will exhaust you or one that is too intensive: go for walks on the beach, ride a bicycle, or go up the stairs instead of taking the elevator.