In the weight loss process we often make small mistakes that can derail the final result. I prepare a list of the major mistakes that prevent you from losing weight with health.
Here are 12 common mistakes that can easily undermine your best weight loss efforts.
- Stop eating
For some people, losing weight means stop eating. Nothing more wrong than that, because the body needs permanent power for its functions. Staying a long period without food causes the body to create a mechanism of “economy”, that is, fear of wasting the energy stored it starts to save her.
- Overeating at night
The night excesses are the worst for health maintenance. The energy from the food we eat during the day is used to maintain bodily functions. At night, however, the energy is converted to reserve more easily, or more fat.
- Skip breakfast
The breakfast is the most important meal of the day. In addition to recovering the organic balance after the night’s rest, he prepares the body for another day of activities. Skip this step will only increase hunger later. So nothing to wake up and run out of the house without eating anything. And those who think that only a black coffee just is mistaken, includes fruits, cereals and milk.
- Not eating enough fiber
A low-fiber diet may be compromising your weight loss efforts. Studies show a type of soluble fiber known as viscous fiber helps reduce appetite by forming a gel that holds water. This gel moves slowly through your digestive tract, making you feel full.
Research suggests all types of fiber benefit weight loss. However, a review of several studies found viscous fiber reduced appetite and calorie intake much more than other types. When total fiber intake is high, some of the calories from foods in mixed meals aren’t absorbed. Researchers estimate that doubling daily fiber intake could result in up to 130 fewer calories being absorbed.
- Eating processed or artificial foods instead of whole foods
It is very common to go on a diet and still eat lots of processed foods. You’ve probably heard many times that losing weight is about eating less. But if what you eat less of are still the same processed foods, you’ll have a hard time losing the weight. In fact, some studies have shown that a given amount of calories from processed foods will lead to about 50 percent less calories burnt after the meal than the same amount of calories from whole foods. This means diets that feature a high proportion of processed foods may be a contributor to weight gain and may be preventing you from losing weight.
Similarly, it has been recently suggested by research that artificial sweeteners modify the microbiome in our gut. And even though these sweeteners contain zero calorie, these changes in the gut are responsible for both high blood sugar and weight gain.
- Dieting Monday through Friday and forget the weekend
Nothing stops you get off the diet one time or another, but you can not forget everything and exaggerate every weekend.
- Make physical activity fasting
This error is very common and very dangerous too. Besides causing discomfort during practice, your body will end up burning protein for energy, it will spend what use to build muscles.
- Rely on miracle diets to lose weight quickly
Unfortunately, magic formulas do not exist. The fad diet may work for a while, but if you do not shape your metabolism, when tired of the diet, the lost kilos can come back again. It is important to seek professional support to make the right choices.
- Not drinking enough water
Our body needs water to survive. It is this that maintains cellular hydration by increasing the strength and performance of the body and helps in the digestive process and eliminate toxins. So take water all day and not just during physical activity or with meals.
- Overdo the alcohol consumption
Heavy consumption of alcoholic beverages overloads the liver and cause damage to the circulatory system. Not counting the calories present in alcoholic beverages, which are often higher than those of a full plate of food.
- Not lifting weights
Performing resistance training is incredibly important during weight loss. Studies show lifting weights is one of the most effective exercise strategies for gaining muscle and increasing metabolic rate. It also improves overall body composition and boosts belly fat loss. In fact, a review of 15 studies with more than 700 people found the best strategy of all for weight loss appears to be combined aerobic exercise and weightlifting.
- Setting unachievable goals
Anything you do in life you must first make a plan and set goals and objectives. These goals should be tangible, specific and clear. People who want to lose weight in a very short period of time may end up disappointed and giving up. Try to lose weight in a healthy way and at the right time.