Losing weight is a challenging task for people in the modern life, especially, when we spend more time on technology rather than doing physical activities. People in industrial life seem to gain weight and become obese easier than those in the past. Those, who realize this problem, also try to lose weight; however, the result is not as good as expected because of the mistakes recommended following.
Not Exercising Regularly
Doing exercise will help you to decrease the lean mass loss but increase the loss of fat. Therefore, if you do not exercise, you seem to lose muscle mass rather than fat. Also, this bad habit harms your metabolism, and as a result, you suffer from a decrease in metabolic rate. Doing exercise regularly will help you to boost your metabolism and lose weight easier. However, remember to not over practice as it can cause stress. You are advised to lift weight or do cardio every 2 or 3 days to improve your metabolic rate and lose weight more effectively.
Skipping Meals
Many people think that if they want to lose weight, they have to skip meals. However, skipping a meal brings many adverse effects to their health and weight loss process. It makes them feel hungry and overreact at the next meal. Also, it affects the blood sugar level and weakens the metabolism. In 2003, a research conducted by the American Journal of Epidemiology claimed that the risk of obesity is associated with skipping breakfast. Unfortunately, this bad habit increases with age and is one of the main reasons for abdominal weight gain. It leads to insulin resistance in the liver and causes diabetes after a long time.
Sleeping Less
If you apply many methods, but you still do not lose weight, sleep deprivation can be the reason as it can lead to cortisol secretion and promote the storage of fat. Also, if you are lack of sleep for a long time, it causes the decrease in leptin but the increase in ghrelin hormones, which are essential hormones to control hunger. This situation will lead to appetite in the patient. Also, lack of sleep can increase the response to food. Therefore, it is necessary to sleep at least 7 to 8 hours per day to ensure that you gain good weight loss result.
Having a High Level Of Stress
There is a surprising fact that stress can prevent you from losing weight. Not only that, stress can even bring you extra pounds in spite of the truth that you do exercise every day. When you are stressful, your brain releases cortisol, which makes you crazy for sugary foods. Also, it is said that chronic stress is one of the reasons for obesity and metabolic disease. In such a busy life, we cannot get rid of pressure, but it is necessary to keep it at a suitable level. It will help you to not only lose weight but also keep your body healthy.
Not Eating Enough Protein And Fiber
Protein is an essential ingredient you should never ignore if you want to lose weight. It acts in reducing the tiredness but increasing the fullness feeling. Also, eating enough fiber is very necessary to speed up the weight loss process. It helps form gel holding water in your body, so it reduces the appetite. If you increase the amount of fiber intake, you can decrease the calories absorbed and in this way, you can lose weight faster and safer.
Lack Of Water Intake
We all know that two-thirds of our body is water, so drinking enough water is vital in maintaining a healthy and fit body. If you drink a little water, you can be dehydrated very quickly. In this case, your body will absorb more calories, so you lose weight slower. Also, dehydration brings adverse effects to your metabolism and makes you feel tired. The Nutrition Reviews (2012) claimed that drinking more water can reduce the caloric intake in some obesity and diabetes patients. In 2013, a research conducted by the Journal of Clinical and Diagnostic Reseach suggested that people who drink 500 ml of water 30 minutes after breakfast, lunch, and dinner can lose weight faster than those who do not. Therefore, instead of eating something when you are hungry, try to drink a cup of water. You will see the significant result.
Drinking Prepackaged Liquid
Some people think that drink green juice and smoothies can help they lose weight better, but it is not a truth. Juice has a lack of fiber and protein, which are vital to our health, as recommended above. Moreover, the prepackaged liquid and juice often contain a high amount of artificial sugar, chemicals, and preservatives. Drinking this juice regularly will raise the sugar level in your blood, and make you feel hungry and overreact to food. In addition to raising blood sugar level, these sugary foods add more pounds to your weight and increase the risk of diabetes, especially in women.
Eating When You Don’t Need To
If you are trying eating something for a weight loss diet just because it is on a prescribed diet, the result will not be good. Eating foods which you hate will undermine your efforts as it is not sustainable and makes you feel tired and discouraged. You can stop eating food you hate and choose another one with the same nutritional functions. For example, if you do not like kale, but it is necessary for you to lose weight, you can alternatively eat spinach, arugula or Swiss chard. Consuming the foods you want when trying losing weight will encourage you better and bring you a good result.
Consuming Too Many Fruits
Although fruits are natural and much healthier than cakes and snacks, eating fruits is not a great way to lose weight. The pure sugar in fruits can be transformed into fat and stored in your body if you do not work hard. Drinking juice is not a right way as well. Scientists claimed that one hundred percent of juice is sugar; even it has the same caloric content as a cup of soda. It cannot slow your digestion or help you lose weight. Therefore, you can choose to drink water instead to make sure that you can lose weight effectively and fast.
Not Paying Attention To Portion Size
It is necessary to pay attention to portion size even when you choose super healthy foods only. Reasonable portion size is a diet with a wide range of nutrients. The foods such as almond, dark chocolate, avocado and walnut still contain too many calories, so an abundant amount of these foods can slow down your weight loss process. Therefore, besides choosing healthy foods for weight loss, you should also pay attention to the sizes to eat to get the best result.
Above are ten common mistakes that many people make when they are trying to lose weight. Some of them seem to be very simple and easy to realize. Therefore, if you want to lose weight, do exercise regularly, combined with eating a nutritious diet and having good living and sleeping habits.
Guest Blogger
This guest post is by Emily Pham, a blogger with many years of experience in searching the best natural and effective remedies for health and beauty issues. All content provided is for informational and educational purposes. We recommend you consult a healthcare professional to determine which method is appropriate to you.
