According to Healthline, there are 8 common mistakes we can make when losing weight.
1. Focus only on weight
Weight should only be considered a measure of weight. There are many different factors that affect a person's weight, including the amount of food consumed each day. In addition, in women, hormonal changes affect water storage in the body, leading to changes in the index.
Although the weight may remain the same or decrease after a period of exercise, we may still feel that clothes we wear normally become wider, especially around the waist. That is proof of the decrease in body fat, giving room for muscle development. The best advice is to measure your waist and take a photo every month to record your fat loss, even if your weight does not change.
2. Eating too many or too few calories
One of the most important factors in weight loss is the amount of calories burned more than the amount of calories taken in. For many years, we have believed that reducing 3,500 calories per week will help reduce 0.45kg of fat. However, recent research shows that calorie reduction levels vary depending on each person's location.
We often tend to estimate the number of calories in a meal incorrectly. Foods like fish and nuts may be healthy, but they can also provide too many calories per meal. Calorie moderation is very important. On the other hand, consuming too few calories can lead to muscle atrophy and slow metabolism.
3. Do not exercise or exercise too much
A person who is in the process of losing weight will lose a certain amount of fat and muscle at the same time. Not exercising during calorie restrictions will lead to more muscle loss as well as reduce metabolism. On the contrary, regular exercise brings many benefits such as: Reducing muscle mass loss; Promoting fat loss and metabolism.
However, overtraining can also have negative effects on long-term health, and lead to more stress. In addition, overtraining can have negative effects on hormones that help regulate body functions. Trieu exercise is key to maintaining metabolic rate reduction during weight loss.
4. Using foods that support weight loss
Products and foods that are processed for the purpose of "cutting fat" can have the opposite effect. Most of these products contain chemical additives to enhance flavor. The US Centers for Disease Control and Prevention (CDC) says a reasonable diet provides many times more nutrients than consuming supplements. Therefore, instead of consuming products that support weight loss, we should combine fresh foods and fruits. frozen, canned vegetables are also a good choice because their nutritional content is equivalent to fresh food.
5. Not eating enough protein
Another important factor in the weight loss process is adequate protein intake. Research has shown that protein can help lose weight in the following ways: Reduce cravings; Increase satiety; Maintain or increase your metabolic rate; Protect muscle mass during weight loss.
Research shows that a diet richer in protein can help control appetite and change appearance better. To promote weight loss, make sure each meal contains protein-rich foods. Protein-containing foods are not limited to meat or dairy. Natural nuts and beans are also great choices at affordable prices.
6. Eat less than enough fiber
Eating less fiber can affect weight loss in particular and overall physical health.
Studies show that all foods containing fiber can promote weight loss, while interacting with gut bacteria, creating satiety hormones. In addition, fiber helps reduce the risk of some chronic diseases and improve digestion.
7. Consume too much fat in a low-carb diet
keto and low carb are extremely effective diets in the weight loss process. Studies show that following this diet will help reduce cravings, leading to the most natural reduction in calorie intake.
This diet does not limit the amount of fat allowed into the body with the purpose of delaying appetite, in order to maintain low enough calories to lose weight. However, some people cannot control their appetite, leading to consuming excess calorie foods to supplement previous shortages.
8. Set unrealistic goals
We often set weight loss goals or other goals to help ourselves motivate. However, setting too high expectations can be counterproductive. Research shows that unrealistic goals can lead to dissatisfaction with what has been achieved, causing feelings of depression and lack of motivation. Therefore, set practical goals, such as losing 5% or 10% of your weight at a rate of 0.5-1kg per week, which will contribute to increasing your ability to achieve your goals, while helping your body lose weight more effectively and healthily.
