photo: Huha Inc. / unsplash
With this article we will return more or less to some of the basic principles of healthy and successful weight loss. If you have recently struggled with excess weight, if you are trying to eat properly and healthily, but still do not go with weight loss, you may be making one of these 6 common mistakes that hinder your progress. Here they are:
1. Excessive diets!
We all have at least one such friend - always trying the latest, modern and miraculous diet, constantly wondering what they can and can't eat, and always absolutely convinced that this is the diet that will work.
According to a survey conducted by a well-known brand of sweeteners, more than 10% of women surveyed admit to following different diets at least five times a year. This causes chaos in the body, which leads to hormonal imbalances and interferes with the normal functioning of the metabolism. And this is a problem because with these modern ones extreme diets one cannot spend long. The moment you stop them - the risk of gaining weight, and a few extra on top, due to slow metabolism and deteriorating hormonal environment in the body, is high. Not to mention the possible health problems that such a restricted diet can cause…
# healthy and beautiful
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2. You think too much about extra pounds!
Many people think that a successful diet comes down to what you eat, but there are actually a number of mental factors that contribute to the success or failure of a diet.
For example, a study done by The Journal of Obesity and Metabolic Syndrome (JOMES), showed that people of normal weight who perceived themselves as obese were also more likely to actually gain weight until 10 years later. The mental stress caused by the thought that you are overweight increases the secretion of various hormones, some of which lead to increased appetite and slow metabolism.
So, in short - to be a successful one diet, it is not only the food that is important, but also the way of thinking and the attitude with which you approach the problem. You have to think positively! Yes, it is good to be aware of the problem and want to solve it, but you should not think only about it and punish yourself mentally for the mistakes made so far!
Look forward to the better future that awaits you!
3. You eat more sugar than you think!
Nowadays, sugar is hidden all around us, waiting for a convenient moment to ruin our regime. Therefore, you need to know how to avoid it successfully. Or at least limit its intake to a minimum.
Take for example a glass of non-alcoholic brand. Many people would say to themselves, “KAqua, one or two glasses of non-alcoholic a day will not interfere with my results so much!“- these are still only 300-400 ml of liquid. But only 250 ml of this non-alcoholic contains from 25 to 30 grams of sugar (2 full tablespoons of sugar in just one cup).
In comparison, the recommended daily intake of sugar, according to the American Health Association, should not exceed 24 grams for women and 36 grams for men.
So, even if we stop with only these 1-2 glasses of soft drinks a day - we have already easily transferred the recommended intake of sugar. But this is not usually the case. Because simple sugars are found in many other foods, even natural ones such as fruits. Therefore, if the contents of the labels are not carefully monitored, sugar can be a serious obstacle to achieving good results from the regime.
4. You miss breakfast!
I don't want to believe it, but unfortunately it's a fact - I still come across people from time to time who think that once you get fat from eating - if you miss it, you will lose weight easier! How did they know how wrong they are ?!
We've all heard the phrase, "Breakfast is the most important meal of the day!" And this is largely true.
People who miss breakfast usually unknowingly make up for what they miss in the next meal of the day, making them too rich and high in calories. In addition to leading to obesity, this overeating hinders good food processing and can lead to heaviness, bloating, gas and general malaise. That's why breakfast should not be missed!
So, in the end, skipping breakfast or another main meal of the day will not only not help you lose weight, but in the long run it can lead to more weight problems.
However, it is important not only whether you have breakfast, but also what. You will find more information about this in this article!
5. You think that diet soft drinks are harmless!
We have already discussed how much sugar contains only 1 cup of ordinary non-alcoholic. And even if you know this - you immediately remember that there are dietary equivalents that do not contain sugar in themselves, but replace it with artificial sweeteners such as aspartame, acesulfame K (known as E950) and etc.
Many other dieters rely on this, but they cannot part with the taste of soft drinks. That's right, there may be virtually none in diet soft drinks calories, but the artificial calorie-free sweeteners that replace them can also prevent weight loss.
These sweeteners are likely to confuse the body because it is not supplied with calories and subsequent satiety, which he associated with the sweet taste. This can lead to inappropriate levels of hormone secretion insulin и leptin, which leads to increased appetite, desire for more food and ultimately - an increased risk of disruption and loss of progress.
6. Don't train!
It is true that enviable progress can be made in losing weight, even with proper nutrition. But this is not the optimal approach and if you want not just to be thin, but to be healthy, energetic, vibrant and last but not least - to have a shapely, good-looking body - you should seriously consider training!
You can lose weight with a calorie deficit and get rid of excess fat! But what will be left after them - sagging skin, weak, underdeveloped muscles and a generally exhausted from starvation and relaxed body? This is usually the end result if one does not rely on at least a little physical activity in combination with the diet.
In addition to shaping and tightening muscles and building beautiful physique, training, especially weight training, and various sports, burn many more calories than cardio or those that you would burn during the day if you do not train. And when you burn more calories - you can afford to eat more, while maintaining the deficit needed to lose weight.
In other words: - If you combine healthy eating with regular physical activity, you will not only achieve better and faster results, but also build a healthier, more vibrant and good looking body! You will be able to eat more, reduce restrictions and hunger, and all this - without worrying that you will get stuck!
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