Common Mistakes People Make When Trying To Lose Weight
Losing weight boils down to a simple formula; burn more calories that you consume, eat less and move more. But not everyone who ramps up their exercise plan and cuts calorie intake in an attempt to lose weight succeeds. This article outlines 8 common mistakes people make when trying to lose weight.
Eating Too Many or Too Few Calories
In order to lose weight, a calorie deficit is required, meaning that you should burn more calories than you consume. The calories deficit required varies from one person to another. At times, you may think you are not eating many calories but we have a tendency of underestimating what we eat with the notion that you are consuming healthy foods which are low in calories hence the need to track what you eat.
On the other hand, low calorie intake is counterproductive, According to research, diets providing less than 1000 calories daily lead to muscle loss and significantly slows down metabolic rate.
Failing To Exercise or Exercising Too Much
During weight loss, you will lose fat as well as muscle mass but the amount depends on certain factors. Failing to exercise while limiting calorie intake leads to a decreased metabolic rate, it also increases the loss of more muscle mass.
In contrast, exercising minimizes loss of lean mass. Prevents metabolism from slowing down and boosts fat loss. The more lean mass you have, the easier it is to lose weight as well as maintain a healthy weight.
Over exercising on the other hand affects the production of adrenal hormones which is responsible for regulating stress response. This leads to severe stress.
Not Lifting Weights or Doing Cardio
Resistant training is profoundly important during weight loss. It helps the body to hold on to muscle mass which is burned along with the body fat. It also improves metabolism.
Cardio on the other hand improves the overall body health and boosts the loss of body fat.
Not Eating Enough Protein and Fiber
Loading your meals with proteins is vital when trying to lose weight. It reduces one’s appetite, decreases calorie intake, increase the feeling of fullness, protects muscle mass and prevents metabolic shutdown, a major hindrance to weight loss.
Viscous fiber on the hand reduces appetite by creating a gel that holds water. The gel moves along the digestive system slowly making you feel full for longer. Research indicates that high intake of fiber reduces the absorption of calories from foods.
Still Drinking Sugar
Most people cut sweetened beverages such as soft drinks out of the diet in an attempt to lose weight but stick to drinking healthier ones such as multivitamin and fruit juices. This hinders weight loss as they are also loaded with sugars which leads to similar weight problems to those caused by sweetened beverages.
Not Eating Whole and Single-Ingredient Foods
Processed foods are a major contributor to obesity among other health problems. Eating whole foods not only improves your health but also reduces your appetite which in turn leads to weight loss. By contrast, whole foods are more filling.
Not Drinking Water
Drinking water enhances weight loss by increasing the rate at which a person burns calories leading to…..increased weight loss. According to research, drinking 8 glasses of water or more each day increases your metabolism rate by up to 30%.
Water also assists your body in breaking down and digesting food, therefore the more water in your body, the quicker and easier it is to move food, fuel and energy to your vital organs and through your body.
Not Having Enough Sleep
Sleep is vital to both physical and mental health. Research suggests that failing to get sufficient sleep increases the risk to obesity by 55 and 89 per cent in children and adults respectively.
All of the above are things most of us don’t think about straight away when starting our fat burning or weight loss journeys and then we get frustrated when we don’t achieve our goals as fast as we’d hoped. If you can add just one of these points into your daily routine you’re sure to see an improvement in your weight loss, whether it be increased energy to improve your exercise or an instant reduction in overall weight. You’ll be surprised just how easy it can be if you take a step back and see if you’re making any of these weight loss mistakes. Good luck!!