5 minute read
WEIGHT LOSE
What not to do when trying to Lose Weight?
Weight loss is not a linear process. Sometimes, you lose weight drastically and sometimes those stubborn fats are way too hard to lose. Whatever the situation be, it is quite important that you focus on the end result, which is the weight loss. If you want to lose weight in a healthy way, there are a few things that you need to avoid.
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What not to do when trying to Lose Weight?
Weight loss mistakes are common and can impact your progress. If you think that losing weight is an easy process, you are mistaken. You will hit a peak when losing weight will become extremely tough. That is when you need to take charge. Cut out the things that are not doing your body any good.
Stop focusing on scale weight
So, you weighed yourself the first day of your weight loss journey. 10 days later after rigorous workout and diets, you seem to lose nothing because your scale shows so. Don’t rely blindly on your scale weight. This is one of the most common mistakes that people do. Despite sticking to your diet faithfully, there are possibilities that you might not lose weight. This is where you need to take charge. When you initially start with your weight loss journey, it is the water that you lose. This is one of those factors not many people realise. It might not show up on your scale but it doesn’t mean you didn’t lose weight.
Not keeping track of your diet
When you are following a weight loss journey, keeping track of what you are putting into your body is important. Often, many people don’t even have a hunch of what they are
eating. That is where the problem is. If you want to lose your weight successfully, it is necessary that you be aware of what you are eating. Even studies have proven that keeping a track of your diet helps in losing weight. One of the best ways to do that is by maintaining a food journal.
Avoid having a cutoff time for eating
Every person’s body is different and their metabolism is different. While one person might not feel hungry quite frequently, there are several people with a higher metabolism that might. If you are trying to lose weight, one of the most common mistakes that they do is have a cut-off time. If you heard that you shouldn’t eat past 7, or 8, that is where you need to reevaluate. This is not always true and doesn’t fit everyone’s body. When you are stopping your meals in the day doesn’t have any impacts on how much weight you lose.
Not keeping track of calories
Now, before you get diverted, no, when we are talking about the calories and keeping track of it, I am not talking about calorie restrictions. It is more of the number of calories that you are putting into your body. As much as more calories are bad for you, similarly reduced calories are equally bad for you. Recent studies have found that the calorie deficit needs vary from person to person and affects everyone differently. If you are undereating your calories, increase them. If you are overdoing your calories, increase them.
Lacking protein in the diet
One of the best accompaniments of weight loss is protein. If you are not eating enough protein, it is likely going to impact your journey and how well your body is toned down. Eating around 25-30% of calories with protein helps accelerate your metabolism and even reduce the unnecessary cravings and need for snacking throughout the day. This is because the consumption of protein further regulates the secretion of ghrelin, or the appetite hormone, keeping your appetite throughout the day in check.
Forced deprivation
When you are losing weight, it is pretty common for you to cut out on carbs, or the unhealthy fats. Even though this might come from a point of concern and to get better results from the weight loss journey, at the end of the day, it does no good to your body. Forced deprivation results in unhealthy cravings throughout the day, which become very hard to control. This is one of the reasons why expert nutritionists don’t suggest the elimination diets for weight loss because they are not very sustainable in the long run.
Unregulated exercise
When it comes to weight loss, it is believed that 80% of it comes from diet and 20% from exercise. If you have been doing your
diet right but not doing or overdoing your exercises, it will impact your health in the long run. When you don’t add exercise to the cycle, it is likely that you will lose more muscle mass, leading to a reduced metabolic rate of the body. But, then again, if you do unattainable amount of exercise, the same is believed to be unsustainable in the long run, which again is not something healthy for your body. If you want a toned and fit body during your weight loss journey, it is best that you consult a physical trainer.
Binge eating healthy
Just because the food is healthy doesn’t mean binge eating is as well. This is a wrong notion that eating large quantities of healthy food won’t do any harm to your body. This is what needs to be changed. If you do want the best for your weight loss journey, it is necessary that you cut out the habit of binge eating and snack on smaller amounts of healthy food every once in a while. When you binge eat, you are distorting the calorie intake for the day.
Avoid low fat diets
Low fat diets were very popular back in the days but as popular as they were, they brought in a lot of complications with them. One of the most common one of the lot is the weight gain, especially around the abdomen and belly region. This is mainly because majority of the low-fat diets are enriched with high sugar elements. So, even when you are eating low fat, you are likely doing worse to your body with the other elements present in the food.
Skipping out on fiber
Fiber is a quintessential nutrient when it comes to weight loss. If you want to lose weight in a healthy way, it is important that you don’t skip fiber out of your diet. Consuming more soluble fiber helps reduce the appetite by holding more water in the body. This comes in handy for when you want to prevent overeating to lose weight. Research has show that every type of fiber has positive impacts on weight loss, so if you are skipping out on that, you are setting yourself up for a failure.