Want to lose weight? Sometimes losing weight can seem very difficult. You feel like you are doing everything in order, but you are not seeing any results. In this article you will find out your 15 biggest mistakes when you are trying to lose weight, so let’s get started.
Focusing on the Scale Weight
It happens to many people to feel that they are not losing weight fast, despite the fact that they are sticking to theirs diet. The number on the scale weight is the only measure of weight change. Weight is affected by several things, including fluid variations and how much food remains in your body.
Many researches have proven that weight can vary up to 4 pounds over the course of day, depending on how much food you’ve ate. Increased estrogen levels and other hormonal changes in women may result to greater water retention, which will be showed on a scale weight.
If the number on the scale isn’t changing you may be losing fat, but holding on to water. However you should keep in mind that if you are working out you may be gaining muscle and losing fat. You should measure your waist and take monthly pictures of yourself to see if you are actually losing fate, no matter the fact that the scale number doesn’t change.
Too Few or To Many Calories
In order to lose weight, you need to burn more calories than you ingest. In the past years, according to many studies that showed that a decrease of 3,500 calories per week would lead into losing 1 pound. But looking at the newest researches calorie decrease varies from a person to a person.
In a 10 day study, 10 people reported that they were consuming 1,000 calories per day. However the lab results showed that they were actually consuming about 2,000 calories per day.
This could mean that you are consuming too many foods that are healthy but they also contain high amount of calories, such as cheese and nuts. But you should keep in mind that decreasing your calorie consuming on daily basis drastically could be very counterproductive. Many researches have proven that consuming less then 1,000 calories per day can lead to muscle loss and slow down your metabolism.
When you are on weight loss diet, you unavoidably lose some muscle mass as well as fat, but the amount depends on few factors. If you don’t workout while you are cutting on calories, you’re most likely to lose more muscle mass and experience a decrease in metabolic rate. Working out will help you to bring the amount of lean mass loss to minimum, boost fat loss and stop your metabolism from slowing down. The more lean mass you have it will be easier to lose weight.
You should keep in mind that forcing your body to burn more calories by working out too much is not healthy or effective. Doing cardio and lifting weights several times per week is a great plan for maintaining metabolic rate while you are on weight loss diet.
Not Lifting Weights
Many researches have proven that lifting weights is one of the most effective workout exercises for gaining muscle and increasing metabolic rate. Also it improves your body structure and boosts belly fat loss. A review of 15 studies with more than 600 people found the best plan of all for losing weight appears to be combined weightlifting and aerobic exercise.
Not Consuming Enough Protein
Consuming enough protein on daily basis plays a huge role if you are trying to lose weight. By consuming protein your appetite will be reduced, you will have increased feelings of fullness, increase metabolic rate, decrease calorie consuming and protect muscle mass while on weight loss diet. In one study, people consumed a diet containing 30% of calories from protein. They ended up eating 560 fewer calories per day than when they consumed 15% of calories from protein. To increase your weight loss, make sure that each of your meals is high-protein food.
Processed low-fat or diet foods are considered as a good choice for losing weight, but they might have the opposite effect.
For example, one cup 245 grams of low-fat, fruit flavored yogurt can contain 47 grams of sugar or that is nearly 12 teaspoons. You should know that many of these products are full of sugar to improve their taste. Instead of making you feeling full, diet foods are more likely to make you hungrier so you end up consuming more food. So instead of choosing diet or low-fat foods choose a combination of nutritious, minimally processed foods. You could try this fat burning foods in order to lose weight faster.
A low-fiber weight loss diet may be weakening your weight loss efforts. Many researches have proven that a type of soluble fiber known as viscous fiber will help you to reduce your appetite by making a gel that holds water. This gel moves slowly through your digestive tract, which will make you feel full.
Studies recommend all types of fiber benefit weight loss. However, according to some researches, viscous fiber reduces appetite and calorie intake much more than the other types. When total fiber intake is high, some calories from foods in mixed meals aren’t counted. By doubling fiber intake on daily basis could lead in up to 120 fewer calories being absorbed.
How Many Calories You Burn During Workout
People often believe that exercising supercharges their metabolism. Despite the fact that exercises increases metabolic rate, it may be less than you imagine. Many researches show that both overweight and normal people tend to overestimate the number of calories they burn during workout, often by a remarkable amount. During a workout, in one study people burned 250-350 calories. But however when they were asked how many calories they burned during their workout they thought they had burned over 850 calories and as a result of all this, they ended up consuming more food.
You should keep in mind that working out is very important for overall health and will help you lose weight, but it’s not as effective at burning calories as many people think it is.
Eating Too Often
For many years, according to many studies it was shown that you have to eat every few hours in order to prevent hunger and a drop in metabolism. However you should know that this can lead to consuming too many calories through the day and you may never feel full. In one research, levels of blood sugar and hunger decreased while feelings of fullness and metabolic rate increased in men who ate 3 meals vs. 14 meals in a 36-hour time frame. The suggestion to eat breakfast every morning also appears to be misguided. In one study was founded that those people who skipped breakfast, they consumed more calories at lunch than when they’d eaten a morning meal. But they ended up consuming 400 fever calories for the day overall.
Keep in mind that eating when you are truly hungry seems to be the key to successful weight loss. But letting yourself to get too hungry is also a bad idea, it is better to eat a snack than become extremely hungry, which can lead you to making poor food decisions.
Too Much Fat on a Low-Carb Diet
Low-carb and ketogenic diets can be very powerful for weight loss. Many researches prove they tend to drastically reduce your appetite, which will lead to reduction of calorie consuming. Many of these diets allow to consume unlimited amounts of fat, assuming that the resulting appetite suppression will keep calories level low enough for weight loss. But many people are not experiencing a strong signal to stop eating and they end up consuming too many calories to get a calorie deficit. So if you are consuming large amounts of fat when you are eating and not losing weight, you may want to reduce the fat as much as possible.
Many people cut sweetened beverages and soft drinks out of their weight loss diet, which is a great thing. But drinking fruit juice instead isn’t smart at all. Even those drinks that are 100% fruit juice are loaded with high amounts of sugar and they may lead to health and weight problems similar to those caused by sugar-sweetened beverages.
For example, 12 ounces or 320 grams of unsweetened apple juice contains 36 grams of sugar, which is even more than 12 ounces of cola. Liquid calories don’t seem to have effect in the appetite centers in your brain the same way calories from foods have. Researches show that you end up consuming more calories, instead of compensating for the liquid calories by eating less lately in the day.
Whole, Single-Ingredient Foods
One of the worst things you can do to your weight loss plan is to consume a lot of highly processed foods. Researches show that processed foods may be the major factor in the current epidemic of obesity and other health problems.
Some researchers believe that this could be because of their negative effects on gut health and inflammation. In addition, whole foods tend to be self-limiting, meaning they are very hard to overeat which is the opposite way of processed foods because it is very easy to overeat them. When possible choose whole, single-ingredient foods that are minimally processed.
Not reading labels on the foods you buy is a very big mistake because it may lead you to consume unwanted calories and very unhealthy ingredients. You should know that many foods are labeled with healthy sounding food claims on the front of the item. Which means that these may give you false sense of security about choosing a certain product.
To get your most important information about weight control, you have to look at the ingredients list and nutrition facts label, which can be found on the back of the container.
Not Tracking What You Consumed in Any Way
Consuming nutritious foods is a good weight loss plan. However you should know that you may still be eating more calories than you need in order to lose weight. Also you may not be getting the right amount of carbs, fiber, protein and fat to support your weight loss efforts.
Many researches have shown that tracking what you eat will help you get a clearer picture of your nutrient and calorie intake, as well as provide accountability. In addition to food, most online tracking apps and sites allow you to enter your daily workout as well.
Everyone that is on a weight loss diet has its own health-related and weight loss goals that keep them motivated. But having unrealistic expectations can be counterproductive for you.
Studies that analyzed data from several weight loss center programs, reported that the overweight and obese women who expected to lose the most weight were the most likely to drop out of a program after 6-12 months. This means that you have to set realistic and modest goals, for example a 10% drop in weight in one year. This will also keep you motivated and prevent you from getting disappointed and improve your odds for success.