8 mistakes you make in an attempt to lose weight
Anyone who has tried to lose weight in the past and has not succeeded probably has come to the conclusion that not every famous strategy for dieting really works, and most of us decide to start a diet according to our "laws", which in many cases do not conform to the experts "recommendations". If you have not yet understood why you can't lose weight, despite repeated attempts, this may be due to errors in the following 8 sections. If that's the case, you can learn how to fix it and help yourself win the body you've always wanted.
You only count calories
Dr. David Luttweig, an endocrinologist and nutrition professor at Harvard University, says most people can not calculate exactly how many calories they consume and how many calories they burn, even if they work close to a calculator and tables. By calculating the amount of calories we think we need or the amount of calories we burn.
How to fix it > Instead of counting calories, invest efforts in choosing quality food and let your body perform the calculations on its own. A bowl of oats, for example, will give you more appetite than a low-calorie, high-sugar cereal snack - and even have fewer calories in most cases. So you can kill 2 birds with one stone, because you will consume fewer calories and at the same time stay 70 for longer.
You think fat is harmful to you
While oils and fats do contain more calories than carbohydrates and proteins, experts unanimously agree that a low-fat diet is one of the worst for the slimming process. "When you cut the amount of fat you consume, you have to replace it with another nutrient, and in most cases it will be done with carbohydrates and sugars, which does not contribute too much to the weight loss process" ,explains Dr. Ruthenberg, director of the University of Michigan weight loss program. Fat, sugar and carbohydrates do not contribute to the feeling of satiety, and in general it is important to know that the body needs fat to function.
How to fix it > Keep fat in healthy ways, with olive oil, fatty fish, avocados and nuts, which will make your meals more satisfying. If you choose between standard and low-fat products, note that the caloric differences are minimal, so you should choose the standard version - especially for foods that contain less sugar than they normally do for their low-fat version.
You do not let yourself enjoy dessert
Dr. Luttwig says the best way to speed up the process of weight loss is to stop consuming processed carbohydrates and sugar-added products, or "sweets," but studies show that real dark chocolate, for example, does not encourage weight gain. Flavonoids of polyphenols, which help the body absorb fat and carbohydrates in a way that is more beneficial to diet, because it is important to include desserts in your diet because it is harder to stick to the diet if you just suffer from it - you may and may not enjoy your food.
How to fix it > If you really want to eat dessert after a meal, simply replace the traditional sweets with one or two pieces of real dark chocolate - the higher the percentage of cocoa, the better.
You keep fit but allow yourself to "cheat" on a diet
If you allow yourself to eat as much as you like with anything you think about burning all the calories in the gym, you should think again. "It is important to exercise regularly to prevent stress, to improve sleep quality, to reduce insulin levels, to calm chronic infections, and to speed up metabolism - but not just to burn calories," Dr. Luttweig said. If you run for 20 minutes on a treadmill, you will not be able to get rid of the calories you consumed with a handful of sugared raisins, for example.
How to fix it > If you have deviated from your diet plan and eaten fattening food you should not have consumed, instead of ensuring that you burn the calories on the treadmill, choose to reduce the amount of calories you consume during your next meal.
You eat fruit as you wish
There are diets where you can eat an unlimited amount of fruit, but it is important to remember that the sweets of nature are also sweets, and contain sugars that do not help the process of losing weight. Most experts agree that it is better to eat a large bowl full of vegetables than a bowl full of grapes, for example, which contains 2 times as many calories as broccoli.
How to fix it > When it comes to snacks, your priority should be vegetables and only then fruits. If you consume more fruits than vegetables, you maintain an incorrect diet that is not beneficial for weight loss.
You eat a tiny breakfast
A handful of blueberries for breakfast may satisfy you for a while, at least until you get to work, but your appetite will begin to pick you up very quickly after a small, non-filling breakfast. This is because the metabolic process works best in the morning and slow down as the evening approaches, so your strongest feeling of hunger is during the morning, and if you do not supply it properly, you will be tempted to eat small snacks until the desired lunch.
How to fix it > Eat a nutritious breakfast that will fill you and satisfy you. Such a breakfast will satisfy you for long hours. After you get used to eating bigger meals in the morning, you will see for yourself that you will eat less during the rest of the day.
You try to eat around your own desires
During the diet it is customary to give up one type of snack for healthier snacks of another kind, but sometimes we do it in a way that is not smart. If, for example, you want to eat a small piece of chocolate that will put only 30 calories in your body and instead of eating a large 115 calorie apple, you actually consumed more calories and this change was meaningless and even harmful to the slimming process.
How to fix it > Sometimes, when it is not an attempt to quiet down a feeling of hunger but a desire to satisfy a certain desire, you should simply do so instead of trying to bypass it and eat something else. However, do not overdo it, and if your body signals to you that you want to get chocolate, give it a small dose and limit yourself to a couple of times a week. Satisfying the cravings in this way will help you stick to your diet plan for a longer time without giving up, which is permitted and in order.
You are thirsty mainly with shakes
While a green shakes can clean the digestive system and help our bodies feel better, you do not have to drink it several times a day, every day. Remember that a vegetable and fruit drink can contain enough calories for a whole meal, plus it has a lot of sugar, so too much of it can not add to your body calories you could avoid. If you are drinking shakes instead of water, you are trying to lose weight in an unhealthy way.
How to fix it > Drink a lot of water, and the shakes drank three to five times a week. Prefer to eat vegetables in their natural form, and if you want to clean the digestive tract, consume those that fill as much fiber as possible, like chestnut pumpkin or Brussels sprouts.
Read More About The 10 Drinks That Will Help You Lose Weight >>>
You only count calories
Dr. David Luttweig, an endocrinologist and nutrition professor at Harvard University, says most people can not calculate exactly how many calories they consume and how many calories they burn, even if they work close to a calculator and tables. By calculating the amount of calories we think we need or the amount of calories we burn.
How to fix it > Instead of counting calories, invest efforts in choosing quality food and let your body perform the calculations on its own. A bowl of oats, for example, will give you more appetite than a low-calorie, high-sugar cereal snack - and even have fewer calories in most cases. So you can kill 2 birds with one stone, because you will consume fewer calories and at the same time stay 70 for longer.
You think fat is harmful to you
While oils and fats do contain more calories than carbohydrates and proteins, experts unanimously agree that a low-fat diet is one of the worst for the slimming process. "When you cut the amount of fat you consume, you have to replace it with another nutrient, and in most cases it will be done with carbohydrates and sugars, which does not contribute too much to the weight loss process" ,explains Dr. Ruthenberg, director of the University of Michigan weight loss program. Fat, sugar and carbohydrates do not contribute to the feeling of satiety, and in general it is important to know that the body needs fat to function.
How to fix it > Keep fat in healthy ways, with olive oil, fatty fish, avocados and nuts, which will make your meals more satisfying. If you choose between standard and low-fat products, note that the caloric differences are minimal, so you should choose the standard version - especially for foods that contain less sugar than they normally do for their low-fat version.
You do not let yourself enjoy dessert
Dr. Luttwig says the best way to speed up the process of weight loss is to stop consuming processed carbohydrates and sugar-added products, or "sweets," but studies show that real dark chocolate, for example, does not encourage weight gain. Flavonoids of polyphenols, which help the body absorb fat and carbohydrates in a way that is more beneficial to diet, because it is important to include desserts in your diet because it is harder to stick to the diet if you just suffer from it - you may and may not enjoy your food.
How to fix it > If you really want to eat dessert after a meal, simply replace the traditional sweets with one or two pieces of real dark chocolate - the higher the percentage of cocoa, the better.
You keep fit but allow yourself to "cheat" on a diet
If you allow yourself to eat as much as you like with anything you think about burning all the calories in the gym, you should think again. "It is important to exercise regularly to prevent stress, to improve sleep quality, to reduce insulin levels, to calm chronic infections, and to speed up metabolism - but not just to burn calories," Dr. Luttweig said. If you run for 20 minutes on a treadmill, you will not be able to get rid of the calories you consumed with a handful of sugared raisins, for example.
How to fix it > If you have deviated from your diet plan and eaten fattening food you should not have consumed, instead of ensuring that you burn the calories on the treadmill, choose to reduce the amount of calories you consume during your next meal.
You eat fruit as you wish
There are diets where you can eat an unlimited amount of fruit, but it is important to remember that the sweets of nature are also sweets, and contain sugars that do not help the process of losing weight. Most experts agree that it is better to eat a large bowl full of vegetables than a bowl full of grapes, for example, which contains 2 times as many calories as broccoli.
How to fix it > When it comes to snacks, your priority should be vegetables and only then fruits. If you consume more fruits than vegetables, you maintain an incorrect diet that is not beneficial for weight loss.
You eat a tiny breakfast
A handful of blueberries for breakfast may satisfy you for a while, at least until you get to work, but your appetite will begin to pick you up very quickly after a small, non-filling breakfast. This is because the metabolic process works best in the morning and slow down as the evening approaches, so your strongest feeling of hunger is during the morning, and if you do not supply it properly, you will be tempted to eat small snacks until the desired lunch.
How to fix it > Eat a nutritious breakfast that will fill you and satisfy you. Such a breakfast will satisfy you for long hours. After you get used to eating bigger meals in the morning, you will see for yourself that you will eat less during the rest of the day.
You try to eat around your own desires
During the diet it is customary to give up one type of snack for healthier snacks of another kind, but sometimes we do it in a way that is not smart. If, for example, you want to eat a small piece of chocolate that will put only 30 calories in your body and instead of eating a large 115 calorie apple, you actually consumed more calories and this change was meaningless and even harmful to the slimming process.
How to fix it > Sometimes, when it is not an attempt to quiet down a feeling of hunger but a desire to satisfy a certain desire, you should simply do so instead of trying to bypass it and eat something else. However, do not overdo it, and if your body signals to you that you want to get chocolate, give it a small dose and limit yourself to a couple of times a week. Satisfying the cravings in this way will help you stick to your diet plan for a longer time without giving up, which is permitted and in order.
You are thirsty mainly with shakes
While a green shakes can clean the digestive system and help our bodies feel better, you do not have to drink it several times a day, every day. Remember that a vegetable and fruit drink can contain enough calories for a whole meal, plus it has a lot of sugar, so too much of it can not add to your body calories you could avoid. If you are drinking shakes instead of water, you are trying to lose weight in an unhealthy way.
How to fix it > Drink a lot of water, and the shakes drank three to five times a week. Prefer to eat vegetables in their natural form, and if you want to clean the digestive tract, consume those that fill as much fiber as possible, like chestnut pumpkin or Brussels sprouts.
Read More About The 10 Drinks That Will Help You Lose Weight >>>
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