Do you know what are the most common weight loss mistakes?
If you are the type that puts vegetables on your plate and does some type of exercise most days of the week. But when you step on the scale and find that the hands are not diminishing, you may wonder what you are doing wrong.
Even with healthy eating habits and a regular physical activity routine, small slips can lead to weight loss paralysis and undermine expected results.
Check here what you may be doing wrong to lose weight and learn how to fix such attitudes:
You’re prioritizing calorie counting
It is important to note that while you need to be aware of how many calories you are consuming, it is best and most effective for weight loss to focus on the quality of your calories and eat healthy, nutrient-dense foods such as vegetables, fruits, whole grains, lean proteins. and good fats.
Also, the body absorbs more calories from processed or broken foods in their natural form. For example, 300 calories from a cake made with refined flour and sugar do not affect the body in the same way as 300 calories from baked oatmeal with almonds and blueberries.
His physical exercises are always the same
From time to time you must vary your workouts and alternate the days you do aerobic activities and weight training, as well as the muscle groups you work on.
Doing the same workout repeatedly will condition your body to be comfortable, and you won’t work hard to burn calories and build muscle.
Exercising became an excuse to eat more
Running on the treadmill for an hour every day doesn’t mean you can eat a cheeseburger and fries every night.
Instead of creating caloric rewards for exercising, focus on eating quality foods. This way, you won’t have to worry about how many calories you are burning in the gym.
Your portions are bigger than they should be.
What you put on your plate is important, but healthy eating is also taking into account how much you eat.
Of course, avocado, dark chocolate, and walnuts are allies in the diet, but these foods are also high in calories and when eaten in excess, they can prevent you from achieving your goals. TO
The best way to know if you are eating too much is to keep a food diary. Just the act of writing will make you more aware.
Portion control tips help too: a baseball-sized serving for chopped veggies and fruits, a golf ball for grated nuts and cheese, a fist for rice and noodles, and a card of the game for lean meats.
Drink your calories …
Sugary fruit juices, sodas, smoothies, and vitamins can be blamed for weight gain. Just because you’re not chewing doesn’t mean calories don’t count.
For example, a can of Coca-Cola has 150 calories and 39 grams of sugar, and if you enjoy it with a slice of pizza, you can easily consume more than 500 calories in a single meal. Water is always the best option, and staying hydrated also helps control your appetite and understand the signs of hunger.
You are eating a dessert without sugar
Terms like “zero” or “sugar-free” can create a false green light, leading people to eat more. But many unsweetened foods have about the same number of calories as the traditional version, that is, they compromise weight loss.
Additionally, removing sugar from a product can result in increased fat requirements. And so in those cases, the final caloric value may be even higher in the zero sugar packet.
You are eating more sugar than you think
If you eat a lot of processed and industrialized foods, you are probably consuming more sugar, sodium, and fat than you think. Foods such as frozen lasagna, breaded shrimp, turkey breast, ham pate, meat broth, and other salty foods have sugar in their composition, which is added during the manufacturing process. The industry generally adds sugar to processed foods to make them more palatable. When fat is removed from processed foods, for example, sugar is added to balance the flavor. The result is that we eat much more sugar than we should and that our body can process as well.
Eating is not a conscious act for you
Eating while distracted can also cause irrational eating. A study in the American Journal of Nutrition found that when women who normally watched television during lunch or dinner, they ate 15% more than when they ate their meals alone and without distractions. Avoid eating when your mind is elsewhere (in front of a computer, for example) and eliminate unnecessary distractions (turn off the TV, put the cell phone aside).
Your nighttime habits are not appropriate
Not getting the recommended seven to eight hours a night can be a hindrance to weight loss. To help you in this process, do something quiet at night after you get home from work. Taking a hot bath, reading a good book, or having tea will help in the relaxation process. Avoid eating when your mind is elsewhere (versus