Losing weight is a challenging endeavor. You feel like you’re following all the right advice, yet your results are often fleeting. You may not be aware that you are hindering your progress by making a few common blunders. Knowing these five easy mistakes people make when trying to lose weight will better help you stay on track yourself.
That number on the scale rarely seems to budge, no matter how hard you try, but the scale may not be the best way to measure your progress. The food in your stomach, water retention, and even hormones all influence scale weight. Body weight can fluctuate as much as 4 pounds throughout the day. However, if your weight remains higher than usual for five days or more, then adjust your nutrition plan and exercise routine to help you over this plateau.
We all know that to shed those unwanted pounds, we need to cut calories. The good news is, you might not be eating enough calories. Studies have shown that eating less than 1,000 calories per day can lead to muscle loss and will significantly damage your metabolism. On the other hand, most of us actually underestimate what we eat, so we end up eating more calories than we think we are and can’t figure out why we’re not losing the inches. Take the guesswork out of your nutrition program with a calorie intake calculator.
Exercising helps create that glorious calorie deficit, minimizes lean muscle loss, and keeps your metabolism humming right along. The more muscles you have, the quicker you’ll lose weight, so don’t just walk past those dumbbells toward the cardio equipment. Resistance training is necessary for every weight-loss program. Beware that too much of a good thing can be a bad thing. Overtraining may cause problems, like stress and injuries.
Marketed as excellent choices for losing weight, highly processed diet meals often have the opposite effect because many brands are loaded with sugar. You might think a fruity yogurt snack is a healthy choice, but sugar is the second ingredient in many popular brands. Reading your food’s label can highlight unwanted calories and unhealthy ingredients. Processed foods are a significant factor in the current epidemic of obesity. Try to choose minimally processed whole, single-ingredient foods as often as possible.
Many people who are cutting calories cut out the wrong types of foods, like protein, fiber, and healthy fats. Fiber is that magical substance that makes us feel full longer, so you’ll eat less. Eating plenty of fiber-rich foods like whole grains, fresh fruits, vegetables, and beans gives you more of the nutrients you need.
Protein is another essential component of any weight loss nutrition plan. It can reduce your appetite and protect muscle mass while increasing your metabolic rate. According to a recent study by the National Institute of Health, thermogenesis, heat produced by the body, is about double on a high-protein diet versus a high-carb diet.
And don’t forget those healthy fats! Some vitamins are fat-soluble, meaning that the best way to absorb them is by eating them with fats.
By tracking your meals, watching what you eat, and hitting the weights regularly, you can bypass most of the common and easy-to-make mistakes made when trying to lose weight.
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