By Amber Liu
Losing weight can seem very tough for most of the people.
Sometimes you even feel like you’re doing everything right, yet still not getting results.
Isn’t so frustrating, is it?
You may be hindering your progress by following misguided or outdated advice.
Here are ten common mistakes people make when trying to lose weight and some doable recommendations for improvement.
- Not Exercising or Exercising Too Much
Studies show that excessive exercise is unsustainable in the long term for most people and may lead to stress. Also, it may impair the production of adrenal hormones that regulate stress response. A lack of exercise can lead to loss of muscle mass and lower metabolism. On the other hand, too much use is neither healthy nor productive, and it may lead to severe stress.
- Focusing on cardio and ignoring strength training
You can safely say that some exercise is better than no exercise at all. However, resistance training not only helps you build muscle, but it also boosts your metabolism and promotes belly fat loss. Combining cardio and resistance training will give you the best results. You can do them on alternate days or even on the same day if you have enough time.
- Forgetting about sugar and calories in drinks
Soda, fruit juices, beer, and wine are also full of carbs and calories that still leave you hungry because the appetite centers in your brain don’t react to liquid calories the same way as they do to calories from foo. If you can’t stand the blandness of plain water, try adding lemon wedges, your favorite berries, or mint leaves to it to give it some taste. Unsweetened green tea is also an excellent beverage option.
- Not getting enough sleep
Sleep deprivation leads to the levels of leptin (the “fullness hormone”) to plummet down while ghrelin (the “hunger hormone”) gets overproduced. As a result, you’ll always feel hungry, so you’ll eat more, and your body weight will increase. Therefore, adults need between 7 to 9 hours of sleep to stay healthy. If you have trouble falling asleep, try creating a bedtime routine and sticking to a schedule
- Having unrealistic expectations
Having realistic expectations and understanding that weight loss is a gradual process will help you stay on track and not get discouraged. Adjusting your expectations to a more realistic goal. For best long-term results, aim to lose one to 2 pounds a week.
- Overeating healthy foods
It is easy to overeat healthy foods — you know they’re good for you, so you think a more significant portion won’t hurt. However, despite their health status, they can still lead to weight gain. Calories are still calories (and excess calories mean excess weight), even if they come from nutrient-rich whole foods, and foods like nuts, avocado, hummus, quinoa, and brown rice are pretty high in calories, to begin with.
- Only Focusing on the Scale Weight
It’s widespread to feel like you’re not losing weight as quickly as you expect, despite faithfully sticking to your diet. However, the number on the scale is only one measure of weight change. Several things would influence the weight, like fluid fluctuations and how much food remains in your system. You may be losing body fat even if the scale reading doesn’t change much.
- Eating Too Many or Too Few Calories
Calorie counting is essential for weight loss. Moreover, the simple rule is that you need to burn more calories than you consume. If you consume too many calories that it would stop you from losing weight. On the other side, if you also get a few calories for your body, it will make you ravenously hungry and reduce your metabolism.
- Not Eating Enough Protein
Protein is essential for losing weight. High protein intake helps you with weight loss by reducing appetite, increasing feelings of fullness, and boosting metabolic rate.
- Not reading labels
Many packaged foods have healthy-sounding claims on the front of the package that shows they are right for you and might fool you into believing it. However, if you check the nutrition label, you will see that any factual information does not support most of the claims. Lots of sugar and fats are hidden among ingredients. Please always check the list of ingredients and the nutrition label on the back of the package, and don’t forget to take note of the serving size, as well.
Make sure that you check out more great tips from NZ Ministry of Health, here is a great read
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