Losing weight is not an easy task. If sometimes you feel that you are doing everything this correct but you don’t get the result. But you don’t know some common mistakes when trying to lose your weight.
Eating Too Many or Too Few Calories
A calorie deficit is required for weight loss. This means you need to burn more calories than you consume. You may feel as though you’re not eating very many calories. But in fact, most of us have a tendency to underestimate and underreport what we eat
You may be consuming too many foods that are healthy but also high in calories, such as nuts and cheese. Watching portion sizes is key.
On the other hand, decreasing your calorie intake too much can be counterproductive.
Studies on very low-calorie diets providing less than 1,000 calories per day show they can lead to muscle loss and significantly
Not Exercising or Exercising Too Much
During weight loss, you inevitably lose some muscle mass as well as fat, although the amount depends on several factors . If you don’t exercise at all while restricting calories, you’re likely to lose more muscle mass and experience a decrease in metabolic rate.
By contrast, exercising helps minimize the amount of lean mass you lose, boost fat loss and prevent your metabolism from slowing down. The more lean mass you have, the easier it is to lose weight and maintain the weight loss
Trying to force your body to burn more calories by exercising too much is neither effective nor healthy. However, lifting weights and doing cardio several times per week is a sustainable strategy for maintaining metabolic rate during weight loss.
Choosing Low-Fat or Diet Foods
Processed low fat foods are often considered good choices for losing weight, but they may actually have the opposite effect.
Many of these products are loaded with sugar to improve their taste. For instance, one cup (245 grams) of low-fat, fruit-flavored yogurt can contain a whopping 47 grams of sugar.
Rather than keeping you full, low-fat products are likely to make you hungrier, so you end up eating even more.
Instead of low-fat or “diet” foods, choose a combination of nutritious, minimally processed foods.
Not getting enough sleep
Make sure that you are getting enough sleep 7 to 9 hours to stay healthy. If you are not getting enough sleep you always feeling hungry so you can eat more and automatically you can gain weight.
Not Eating Enough Fiber
A low-fiber diet may be compromising your weight loss efforts.
Studies show a type of soluble fiber known as viscous fiber helps reduce appetite by forming a gel that holds water. This gel moves slowly through your digestive tract, making you feel full.
When total fiber intake is high, some of the calories from foods in mixed meals aren’t absorbed. Researchers estimate that doubling daily fiber intake could result in up to 130 fewer calories being absorbed.
Overeating healthy foods
It is very easy to eat healthy foods like nuts, avocado, hummus, quinoa and brown rice. You know that they are good for your health but if you can eat more it leads to gain weight. They are very high in calories. So it is better to reduce the amount of eating healthy foods.
Don’t restrict yourself too much
One of the common mistakes is restricting too much .Because if you are reducing calories intake you can feel hungry all the time, it is not a healthy habit. Your metabolism also effected when your calories intake is very low. Eat sensible amount of food but don’t make you feel full.