Most people know that if you want to lose weight, you need to consume fewer calories and exercise regularly. However, a remember that healthy successful diet is much more than that. Among the things you should do, there are also things you shouldn’t, and these mistakes may stop or even stop Reverse your progress.
At Bright Side, we’ve looked at the most common weight loss mistakes and want to share them with you.
10. Not reading labels
Today, many packaged foods have front-of-package claims that sound healthy, leading you to think they’re actually good for you. However, if you check nutrition labels, you will find that most of these claims are not backed up by any factual information. one left Many sugars are hidden in the ingredients, often disguised as words ending in -ose: fructose glucose glucose maltose and sucrose.
Another mistake you make when not reading the label is assuming one package means one serving. Did you know that a serving of chips is only 13 to 16 chips? There’s definitely more in even the smallest bag.
Do this instead: Be sure to check the ingredient list and nutrition label on the back of the pack, and don’t forget to pay attention to the serving size. This way you can make sure you only eat what you really need.
9. Weighing themselves too often
While weighing yourself every day doesn’t directly hinder weight loss, it can lead to a lot of frustration. It is important to recall that healthy weight loss is a slow process. The actual number on the balance may be affected by different reasons on a daily basis, such as natural Weight fluctuations during the menstrual cycle or gaining muscle through strength training. When you don’t see the results you want on the scale, you can get discouraged and overeat, which can set your weight loss journey back.
Do this instead: Try using a tape measure to track your progress once a week. If you really need to weigh yourself to keep yourself motivated, don’t do it more than once a week, or even every 2 weeks.
8. Focus on cardio and ignore strength training
You can safely say that some exercise is better than no exercise. However, if you’ve been watching your diet, doing cardio and living a healthy lifestyle, but you’re not losing weight as quickly as you think, this could be the reason for a lack of strength training. Not only does resistance training help you build muscle, it also boosts your metabolism and promotes belly fat loss.
Do this instead: Combine cardio and resistance training for best results. If you have enough time, you can do it every other day or even the same day.
7. Forget sugar and calories in drinks
Do you know how much sugar is in your favorite drink order? The most popular drinks contain at least 40 grams of sugar! That’s 2-3 times the maximum you should eat in a day – and that’s just from one drink! Soda, juice, beer and wine are also high in carbohydrates and calories It can make you hungry because the appetite centers in your brain respond to liquid calories differently than they do to food calories.
Do this instead: Drink water! If you can’t stand the blandness of plain water, try adding lemon slices of your favorite berries or mint leaves to it for extra flavor. Unsweetened green tea is also a good option.
6. Skipping meals
Probably the most common mistake people make when trying to lose weight is skipping breakfast or dinner. It seems logical at first glance: you think that if you cut your calorie intake in this way, you’ll lose weight faster. However, skipping meals not only slows down your metabolism, it also makes You’re more likely to snack and overeat later in the day.
Do this instead: Make sure you eat a healthy, nutritious breakfast that will give you energy and prevent you from overeating later. The perfect breakfast combines high-quality carbohydrates, fiber, and protein—oat eggs and Greek yogurt with fruit are great healthy breakfast options.
5. Restricting yourself too much
Portion reduction is one of the most common recommendations for people trying to lose weight. If done right, it does work. However, you should never eat so little that you often feel hungry. First, it’s clearly unhealthy. Second, when your calorie intake is A metabolism that is too low can slow down your attempts to maintain limited energy, making it harder for you to lose weight.
Another restriction-related mistake is completely quitting your favorite “bad” foods. This often leads to severe cravings that you either eat too much of other foods to satisfy, or end up gobbling up your favorite foods if you restrict yourself for too long “No” treats and completely abstain from your diet.
Do this instead: Eat reasonable-sized portions that will keep you full but not overly full. Treat yourself to a cheat meal once in a while. 1 to 2 cheat meals per week will help you cope with your cravings while keeping you on track.
4. Choose low-fat and non-fat processed foods
Low-fat and fat-free foods are often advertised as healthy eating options—and many believe it. What they don’t know is that these foods often contain sugar and other additives to improve their taste. For example, fat-free flavored drinking yogurt can contain as much Sugar for a chocolate bar! Sure, yogurt doesn’t seem so healthy anymore, does it?
Do this instead: Choose minimally processed and unprocessed whole foods—including foods that are naturally low in fat and those that contain healthy fats. If you must buy low-fat or fat-free food, read the nutrition label to make sure the product contains no sugar or additives and is actually Lower in calories than their full-fat counterparts.
3. Not eating enough fiber
When you’re trying to lose weight, it’s important to include enough fiber-rich foods in your diet. Soluble fiber is especially helpful because it absorbs water and turns into a gel that moves slowly through your digestive system, keeping you feeling fuller longer. fiber is also called Slows fat absorption and controls blood sugar levels, both of which help your body store less fat.
Do this instead: Eat a diet rich in fiber. Oatmeal nuts, peeled fruits and beans are rich in soluble fiber, while whole grain brown rice, leafy vegetables and fruit peels are good sources of insoluble fiber.
2. Having unrealistic expectations
Realistic long-term goals must be set for weight loss. It’s understandable that you want to lose as much as possible and lose it as quickly as possible, but this can only be achieved by fast dieting, which is neither good for your health nor your weight after weight maintenance loss because you’ll get it all back after the diet is over. Having realistic expectations and understanding that weight loss is a gradual process will help you stay on track without getting discouraged.
Do this instead: Adjust your expectations to more realistic goals. For best long-term results, aim to lose 1 to 2 pounds per week.
1. Overeating healthy foods
It’s easy to overeat healthy foods—you know they’re good for you, so you don’t think more food can hurt. However, despite their health status, they can still cause weight gain. Calories are still calories (excess calories mean being overweight) even if they come from Nutrient-dense whole foods, as well as foods like nuts, avocado, hummus, quinoa, and brown rice, are high in calories.
Do this instead: Find healthy single servings and stick to them. For example, a serving of an avocado is 1/3 the size of a whole avocado. It’s okay to eat more, but it’s important to keep the portion sizes in mind.
Did you find any of these errors surprising? Are you aware of other mistakes, or do you have some eating tips that aren’t mentioned here? Feel free to share your experience with us in the comments!