Losing weight can seem very difficult.
Sometimes you feel like you're doing everything right, but you're not getting results.
You can actually hinder your progress by following the wrong or outdated advice.
Here are 15 common mistakes people make when trying to lose weight .
1. Not eating enough protein
Getting enough protein is extremely important if you're trying to lose weight .
In fact, protein has been shown to aid weight loss in several ways .
They can reduce appetite, increase feelings of fullness, decrease calorie intake, increase metabolic rate, and retain muscle mass during weight loss .
In a 12-day study, people ate a diet that contained 30% of calories from protein. They ended up consuming an average of 575 fewer calories per day than when they consumed 15% of calories from protein.
A review also revealed that high protein diets can improve appetite control and body composition.
To optimize weight loss , make sure each of your meals contains a protein-rich food .
Discover our high protein diet by clicking here
2. Focus only on the weight of the scale
It's very common to feel like you're not losing weight. fairly quickly , although you stick stick to your diet.
However, the number on the scale is only one measure of weight change. Weight is influenced by several factors, including physical activity, fluid fluctuations, and the amount of food left in your system.
In fact, the weight can fluctuate up to 1.8 kg over the course of a day, depending on the amount of food and liquids you have consumed.
Also, increased estrogen levels and other hormonal changes in women can lead to greater water retention , which is reflected in the weight of the scale .
If the number on the scale doesn't move, you may be losing body fat while hanging on to water. Fortunately, there are several things you can do to lose water weight .
Also, if you exercise, you gain muscle and lose fat .
3. Eating too many or too few calories
A calorie deficit is necessary to lose weight . This means you need to burn more calories than you consume.
For many years, it was believed that a decrease of 3,500 calories per week would lead to a loss of 0.45 kg of fat. However, recent research shows that the required calorie deficit varies from person to person .
You may feel like you're not eating a lot of calories. But in fact, most of us tend to underestimate what we eat .
In a two-week study, 10 obese people reported consuming 1,000 calories per day. Lab tests have shown that they actually take in about 2000 calories per day .
You may be consuming too many healthy foods that are also high in calories, such as nuts and cheese. It is essential to watch the portion size.
On the other hand, reduce excessively your calorie intake can be counterproductive.
Studies on very low-calorie diets providing less than 1000 calories per day show that they can lead to muscle loss and significantly slow metabolism . A diet plan follow-up is necessary to learn in depth the fundamental processes for losing weight .
4. Not Exercising or Exercising Too Much
During weight loss , you inevitably lose a minimum amount of muscle mass as well as fat, although the amount depends on several factors .
If you don't exercise at all while restricting calories, you may lose more muscle mass and see a decrease in metabolic rate.
In contrast, exercise helps minimize the amount of lean mass you lose, increase fat loss, and keep your metabolism from slowing down. The more lean body mass you have, the easier it is to lose weight and maintain weight loss .
However, overtraining can also cause problems.
Studies show that excessive exercise is unsustainable in the long term for most people and can lead to stress. Additionally, it can interfere with the production of adrenal hormones that regulate the stress response .
Trying to force your body to burn more calories by exercising too much is neither effective nor healthy.
However, lifting weights and doing cardio 3-5 times a week is a sustainable strategy for maintaining metabolic rate during weight loss .
5. Choose low-fat or “diet” foods
The food transformed low fat or “diet” are often considered good choices for weight loss , but they can actually have the opposite effect.
Many of these products are high in sugar to enhance their taste.
For example, one cup (245 grams) of low-fat, fruit-flavored yogurt can contain 47 grams of sugar (almost 12 teaspoons) .
Rather than filling you up, low-fat products are likely to make you hungrier, so you'll end up eating even more.
Instead of low-fat or "diet" foods, choose a combination of nutritious, minimally processed foods by eating a healthy, balanced diet .
Discover our food rebalancing food plan by clicking here
6. Not lifting weights
Performing resistance training is extremely important during weight loss .
Studies show that lifting weights is one of the most effective exercise strategies for gaining muscle and increase metabolic rate . This type of exercise also improves overall body composition and stimulates belly fat loss.
In fact, a review of 15 studies involving over 700 people found that the best weight loss strategy appears to be a combination of aerobic exercise and weight lifting.
7. Overestimating the number of calories you burn during exercise
Many people believe that exercise “supercharges” their metabolism.
Although exercise increases metabolic rate somewhat, it may actually be less than you think.
Studies show that normal and overweight people tend to overestimate the number of calories they burn during exercise, often significantly .
In one study, people burned between 200 and 300 calories during exercise sessions. Yet when asked, they estimated they had burned over 800 calories. As a result, they ended up eating more .
That being said, exercise is still crucial for overall health and can help you lose weight . It's just not as effective at burning calories as some people think.
8. Not eating enough fiber
A low-fiber diet can compromise your weight loss efforts.
Studies show that a type of soluble fiber known as viscous fiber helps reduce appetite by forming a gel that retains water.
This gel moves slowly through your digestive tract, making you feel full.
Research suggests that all types of fiber promote weight loss . However, a review of several studies found that viscous fiber reduced appetite and caloric intake significantly more than other types.
When total fiber intake is high, some of the calories from food in mixed meals are not absorbed. Researchers estimate that doubling your daily fiber intake could result in up to 130 fewer calories being consumed .
9. Eating too much fat on a low carb diet
Ketogenic diets and low carb can be very effective for weight loss .
Studies show that they tend to reduce appetite , which often leads to a spontaneous reduction in caloric intake .
Many low-carb and ketogenic diets allow unlimited amounts of fat, assuming the resulting appetite suppression will keep calories low enough for weight loss.
However, some people may not feel a strong enough signal to stop eating. As a result, they may consume too many calories to achieve a calorie deficit.
If you add large amounts of fat to your food or drink and you won't lose weight.
10. Eating too often, even if you're not hungry
For many years, the conventional advice has been to eat at specific times in order to avoid hunger and a drop in metabolism.
Unfortunately, this can lead to excessive calorie consumption throughout the day. And you may never really feel full.
The recommendation of have breakfast every morning, regardless of appetite, also seems wrong .
A study found that when people skipped breakfast, they consumed more calories at lunch than when they ate a morning meal. However, they consumed an average of 408 fewer calories for the day overall .
Eat when hungry and only feeling hungry seems to be the key to successful weight loss .
However, fighting hunger is also a bad idea. It would be better eat a healthy snack than having a ravenous hunger, which can cause you to make poor food decisions and lead to cravings.
11. Having unrealistic expectations
Weight loss and other health-related goals can help you stay motivated.
However, having unrealistic expectations can actually have the opposite psychological effect.
The researchers analyzed data from several weight loss center programs. They reported that overweight and obese women who expected to lose the most weight were the most likely to drop out of a program after 6 to 12 months .
Adjust your expectations to a more realistic and modest goal, such as a 10% weight loss in one year. This can prevent you from getting discouraged and improve your chances of success.
12. Not tracking what you eat in any way
Eating nutritious foods is a good weight loss strategy . However, you may still be consuming more calories than needed to lose weight.
Additionally, you may not be getting the right amount of protein, fiber, carbs, and fat to support your weight loss efforts .
Studies show that tracking what you eat daily can help you get an accurate picture of your calorie and nutrient intake, as well as help you be accountable .
Discover our nutritional programs established over 30 days according to several objectives
13. Consume unsuspected sugary drinks
Many people cut out sodas and other sugary drinks from their diets to lose weight , which is a good thing.
However, drink fruit juice place is definitely not recommended!
Even 100% fruit juices are high in sugar and can lead to health and weight problems similar to those caused by sugary drinks .
300 ml of unsweetened apple juice contains 36 grams of sugar. It's even more than in a can of coke .
Additionally, liquid calories don't seem to affect your brain's appetite centers the same way calories from solid foods do.
Studies show that you end up consuming more calories overall, rather than compensating for liquid calories by eating less later in the day .
14. Not reading food labels
Failing to read label information accurately can lead to you consuming unwanted calories and unhealthy ingredients.
Unfortunately, many foods are labeled with healthy food claims on the front of the package. These can give you a false sense of security about choosing an item .
For the most important information for weight control, you should consult the list of ingredients and the nutrition facts label, which can be found at back of the container.
Do not hesitate to monitor the Nutriscore which is also a good indicator.
15. Eat too many processed foods
One of the worst things you can do to lose weight is to eat a lot of highly processed foods.
Animal and human studies suggest that processed foods may be a major factor in the current epidemic of obesity and other health problems .
Some researchers believe this may be due to their negative effects on gut health and inflammation .
Plus, whole foods tend to be self-limiting, which means they're hard to overeat. On the other hand, it is very easy to overeat processed foods.
Whenever possible, choose single-ingredient whole foods that are minimally processed.
