There is a way to lose weight and a way not to lose weight. it is most unfortunate that a lot of us do not know how to cultivate healthy habits for losing weight. Because of this, losing weight may seem very tough, tougher than it should be.
And we feel frustrated that we are doing all that we can. We feel that we’re doing everything right, following the right diet plan and exercising regularly, yet it seems there are no tangible results.
The truth is that you may actually be impeding your own progress by following outdated advice, by following misguided weight loss advice and by going about weight loss the wrong way.
Here are the ways not to lose weight.
They are the common mistakes you are currently making while trying to lose weight and you will do well to stop them now: Your focus is on nothing but the weighing scale: There are many factors affecting weight and weight loss but we often forget that and focus solely on the weighing scale. Thus, a lot of dieters feel like they are not losing weight fast enough even though they are being faithful to their diets and are trying to live as healthy a lifestyle as is possible. You must however remember that the number on that scale is only one indicator of weight change. Other things that influence weight are fluid fluctuations and how much food you retain in your system as at the time of your weight in. It’s been medically proven that weight can fluctuate by as much as 1.8 kg over the course of 24 hours depending on the amount of food and liquid you’ve ingested. Another thing that influences weight measurement is increased estrogen levels and other hormonal changes in women. This can lead to more water retention, and this is reflected in scale weight. So, don’t focus only on the weighing scale. Even if the number on the scale is not budging, you may very well be losing fat mass but retaining much water in your body.
You are extremely fixated on calories: It is Basic weight loss 101 that a calorie deficit is needed for you to lose weight. In other words, you need to burn more calories than you take in. One way not to lose weight is to become so fixated on calories so much that your life revolves around it. It is good to count calories and be mindful of what we eat. Being fixated on calories mean that you avoid food that are seemingly high in calories and consume healthy foods. in actuality, you may be consuming too many foods that while healthy are also high in calories i.e. nuts. Being fixated on calories may also mean that you have swung to the extreme of very low-calorie diets which can eventually lead to muscle loss. It can also significantly slow down metabolism, and this becomes counterproductive to your goals.
Eating nothing but low-fat or “diet” foods: Diet foods (which are usually process low fat foods) are often considered the best when you are trying to lose weight, but consuming them too much may also be counterproductive. A lot of these foods have been loaded with sugar in order to improve their taste. One cup of low -fat, fruit-flavored yogurt contains as much as 47 grams of sugar, so do the calculation yourself. In most instances, low-fat products also tend to make you hungrier, so you end up consuming even more food at the end of the day. Go for a mixture of nutritious, minimally processed foods rather than diet foods.
Too much exercising: Yes, you can over exercise. While exercising boosts fat loss and prevent your metabolism from slowing down, over-exercising can cause problems, as it may impair the production of the adrenal hormones that regulate stress response. A lot of dieters eat more calories than they should and then try to force their bodies to burn these calories by exercising too much. This is a no-no.
Not eating enough protein and fiber: If you are trying to lose weight, eating enough protein cannot be overemphasized, as protein has been discovered to help with weight loss in several ways. It increases your feeling of satiety and therefore reduces appetite. by this, it decreases your calorie intake while increasing your metabolic rate and protecting your muscle mass during the weight loss process. Also, a diet that is low in fiber is counterproductive to your weight loss efforts. all types of fiber benefit weight loss, as it helps reduce appetite by filling the stomach up and also ensures that you absorb fewer calories from other foods. If you are looking to optimize weight loss and loss weight in a healthy fashion, ensure that each of your meals contains a high-protein and fiber food.
Thinking fruit juice is the way to go: We all know sugar is bad for us, and a lot of dieters cut soda and other sweetened drinks out of their diets in order to lose weight, but they keep on drinking fruit juice. This is a huge mistake. Fruit juice is sugar laden and the problems it causes the human body as it relates to health and weight problems is similar to those caused by soda.
Not taking the time to read labels: If you don’t take the time to read food labels accurately, you will end up consuming unwanted calories as well as ingest ingredients that are not so wholesome. Most foods that are healthy sounding end up not being so healthy sounding when you take the time to read the ingredient list and nutrition facts label at the back.
Not eating single-ingredient foods: As much as you can, go for whole, single-ingredient foods that are minimally processed, as one of the very worst actions you can take for weight loss is to live off foods that are highly processed. Go for whole foods because they are usually self-limiting, meaning they are hard to overconsume.