12 common mistakes when dieting to lose weight

It is common for people to join the gym to improve their health. But, although some deny it, achieving an attractive physical appearance is also one of the priority objectives.

Playing sports is healthy and brings many benefits not only for our physical but also mental well-being. Now, if we want to lose weight, exercise is only part of our job. Controlling psychological aspects and good nutrition will determine our success or failure.

    Most common mistakes when dieting

    But following a diet is not easy and when after a few weeks we check that the layer of fat covering the body has not disappeared, frustration and demotivation occur.

    In this article we told you what are the most common mistakes when it comes to diet.

    1. Not be realistic

    Without a doubt, one of the most common mistakes is not being realistic.. When we start a diet, we can be hyper motivated, get a sense of what our bodies will be like in a few months and how bad we will feel. But the reality is that losing weight is a slow process, in which you have to work hard; and depending on the percentage of body fat, we will need more or less time.

    Lack of motivation is not good, but neither is excess, which often results in frustration and, paradoxically, demotivation.

    2. Follow a miracle diet

    And of course, not being realistic is often caused by misinformation.. The internet and the digital world have entered our lives on a hard footing. In this context, it is easy to get carried away by intoxication. In addition, large companies engaged in the nutrition sector constantly bombard us with messages that send us the wrong view of reality. It seems easy to get a body ten in a month by following some type of diet or consuming a certain supplement.

    Over the past few decades, different diets have emerged that are not at all healthy. For example, some reduce carbohydrate intake or rely on excessive protein intake. The reality is this: When it comes to nutrition, shortcuts aren’t good. This can rebound after a while, and the consequences affect not only our health, but our goal of losing weight.

    3. Not eating enough

    But in addition to these diets, there are others that just make us hungry. It is true that when we want to lose weight, we need to consume fewer calories than we burn. But that doesn’t mean we have to go on a hunger strike. We must select foods that satiate us and consume products with high nutritional power.

    4. Don’t eat 5 times a day

    Additionally, another widely used strategy is to eat 5 times a day. This way we avoid spending long hours fasting and our body is always well nourished.This will have a positive effect not only on weight loss, but our focus or mental state will also benefit.

    In short, if we divide the daily calories into 5 meals and it is possible to control hunger, keep the body and metabolism at optimal levels and also allow us to lose weight.

      5. Don’t eat breakfast

      Particularly important, and why it should be noted, is to skip breakfast Cras mistake! Breakfast is a very important meal – it can make or break your day. If we do not have breakfast, this fact will accompany us throughout the day. Now, dinner is just as important. You can have a light dinner, but don’t go to bed without dinner, because at midnight we can suffer the consequences.

      6. Not sleeping well

      Sleeping well or poorly will be crucial for dieting or not. If you sleep well, our metabolism will work better. Otherwise, if you sleep poorly, you will be tired during the day which will affect your other habits like eating.

        7. Stressed lifestyle

        A stressed lifestyle interferes with the diet. You will rarely get food at the right time to prepare the right food, which will lead to total failure. In addition, it will force you to eat fast, which will influence your satiety.

        8. Don’t exercise

        As already mentioned, exercising is essential to lose those extra pounds. There are several studies that show that for long term fat loss, it is necessary to combine nutritional aspects with physical exercise. Without this last factor, you will hardly be able to cause the energy imbalance in a healthy way.

        9. Not being well hydrated

        Water is not only essential for life, but it is also essential if we are on a diet.. Water will help you feel full and burn fat and if you exercise you will be hydrated. A good option is to drink water with lemon, which will also provide you with an extra dose of vitamin C.

          10. Do not include fruit

          Fruits are low calorie foods but have a very high nutritional value. Plus, they contain fiber that helps regulate our gut and keep us feeling full. Replacing unhealthy foods, now industrial baked goods, with fruit is a great option. We will give the body a healthy choice rich in vitamins.

            11. Don’t control sugar and salt

            Salt and sugar are not good for weight loss or diet. While salt is responsible for water retention, consuming too much sugar increases insulin levels.

            Currently, many foods with a high glycemic index are consumed, such as carbohydrates from refined grains (for example, industrial baked goods) and sugar. These foods cause hyperglycemia and as a result we have a spike in energy and then an increase in hunger. This is why it is recommended to consume slowly absorbing carbohydrates (for example, brown rice) which allows us to keep tips for longer.

            12. Eat light products

            There is a lot of marketing behind lightweight products. However, research from the National Obesity Forum and the Public Health Collaboration (UK institutions) indicates that frequent consumption of these low-calorie foods can generate as much or more sugar and fat than they say they basically eliminate. Therefore, if possible, it is best to avoid them.

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