The desire to look fitter has greatly increased the interest in diets and diet products. Especially before the holidays, the love of losing weight quickly begins to bring along many diet mistakes. Hearing information can even cause health problems. Sometimes even if you think you are doing everything right, the result can turn into disappointment. All the outdated recommendations make it difficult to adhere to the diet.
In order not to experience all these problems, I would like to present you some mistakes made during the weight loss process in 15 items.
1- Focusing Only on the Numbers on the Scale
Please note that the numbers on the scale are only a measure. Starting the diet with great motivation but being weighed every day feeling that you are not losing weight fast enough takes away the initial motivation from you.
You should know that; Your weight changes daily. Increased edema or constipation problems during the day may appear as weight gain on the scale. In fact, your weight may fluctuate up to 2 kilos during the day. This variability depends entirely on how much food and liquid you consume.
Especially for women; Since hormonal changes and increases in estrogen levels will cause water retention, they can change the numbers on the scale.
In addition, there will of course be periods when the numbers on the scale remain constant. But still, do not be afraid, because there can be many reasons for this too. For example, if your diet went very well, but your number on the scale remained stable, you may have retained water despite your reduced fat mass. Or if you are doing sports, you may be gaining muscle mass while losing fat mass.
If this is the case, I suggest you trust the feeling in your body, not the scale. Because your clothes, especially the waist part of the abundance occurs. In other words, keeping your scale stable may not always mean that you are not losing weight.
2- Consuming Too Many or Too Few Calories
You know the simplest way to lose weight is to create a calorie deficit. So you need to burn more calories than you take in. The situation we call creating a calorie deficit will also vary from person to person. Because each individual’s needs are different, the calorie deficit also differs numerically.
I should also say that you have to balance well in order not to consume too little or too many calories. Somehow, the thought of eating healthy food often creates the perception of consuming less calories. In fact, in a research conducted on this; Looking at the foods consumed by a group claiming to consume 1000 calories a day, it was determined that they actually consumed 2000 calories. Portion control is very important at this point.
On the other hand, excessively reducing the calorie intake; It makes me think that if I eat less, I will lose a lot of weight, and you know that this is a big mistake. If you are hungry, it means you are not consuming your meals regularly. Not consuming your meals regularly means lowering your metabolic rate considerably. 3 main and 3 snacks is a nutrition pattern needed by adults and keeps your metabolism alive. A living metabolism, on the other hand, tries to burn the consumed food instead of storing it.
3- Not Doing Sports or Exaggerating
In the process of losing weight, there is some muscle loss along with fat loss. But there are some factors that affect muscle loss. For example, if you both reduce the calories you take and do not do sports, then you will both lose more muscle and lower your metabolic rate.
So, doing sports reduces your muscle loss! It also increases your fat loss and prevents your metabolic rate from slowing down. Look, this information is very important. The more lean muscle mass you have, the easier it will be to lose weight and maintain your ideal weight.
While doing all these, I want you to know that extreme sports will also cause some problems. Extreme sports are not sustainable in the long run and trigger stress. When you do extreme sports, your body pushes its limits to burn more calories and can cause some health problems. But lifting weights and doing cardio on some days is more efficient and sustainable in the weight loss process.
4- Consuming Excessive Vinegar or Lemon with the Thought of Burning Fat
First of all, no food alone provides fat burning! That is, when you drink water with lemon or vinegar, your body does not burn fat. Vinegar or lemon water is high in alkalinity and can slightly boost your metabolic rate. But in long-term use, it causes stomach problems. It would be a much better choice to add lemon and vinegar to your salads instead of mixing them into your water.
5- Preferring Low Fat Diet Products
Products that are called low-fat and suitable for diet are considered suitable for weight loss and the shelf width is increasing day by day. Yes, these low-calorie foods can be helpful in diet processes from time to time. However, trying to lose weight by consuming only these foods is unfortunately not correct. Most of these products already contain sugar to improve their taste.
Low-fat products can make you feel more hungry after a while instead of keeping you full, and you may need to increase the amount of these products. It will be more beneficial to choose more nutritious but less processed foods instead of low-fat and diet products.
In order not to experience nutritional deficiencies, you should consume such products as small snacks in between meals and not exceed the intended use of these products.
6- Exaggerating the Calories You Burn While Doing Sports
Exercises done during the day help increase your metabolic rate, but this speed may not be as great as you think. Studies show that; People tend to exaggerate their calorie burn while doing sports, whether they are overweight or within normal ranges. Tiring yourself excessively during sports and exaggerating your calorie burn also causes you to eat much more afterwards. Although doing sports is important for health and helps the weight loss process, it is an issue that should not be overdone in terms of calorie burning.
7- Not Consuming Enough Protein
If you want to lose weight in a healthy way, I say make sure you are getting enough protein. Because, considering many studies, consuming enough protein is very effective in losing weight.
When you get enough protein; your appetite is suppressed, your feeling of fullness increases, your calorie intake decreases, your metabolic rate increases and your muscle mass is preserved. In other words, we can say that proteins are our right arm in the weight loss process. Make sure you consume enough protein at every meal!
8- Consuming Enough Fiber
Eating a fiber-rich diet can speed up your weight loss process. When you consume fibrous foods, a gel layer is formed due to the structure of the fibers and this layer helps to reduce your appetite by holding water. In addition, this gel layer moves slowly through the digestive system and increases your feeling of fullness. According to most studies, all types of fiber support weight loss!
9- Consuming Excess Fat on Low-Carb Diets
Low-carb diets are observed to be effective in the weight loss process. The same goes for ketogenic diets. Studies show that such diets tend to reduce appetite. When this is the case, the daily calorie intake also decreases.
But watch out! In such diets, there may be a perception that carbohydrates are limited anyway, then I can consume unlimited amounts of fat. It can be thought that both my appetite is suppressed quickly and my calorie intake decreases. I suggest you pay attention here. If you are not assertive about stopping eating, your process may fail.
If you are following one of these diets and cannot lose weight, you can review the amount of fat you use.
10- Eating Too Often Even If You Aren’t Hungry
The thought that eating too often speeds up metabolism can unfortunately result in excessive calorie consumption during the day. Moreover, you may never really feel full. Eating only when you’re hungry seems to get you to success faster.
But eating when you’re hungry doesn’t make you extremely hungry. Because when you create extreme hunger, you can turn to bad food choices.
11- Setting Unrealistic Expectations
Setting reasonable and achievable goals is the best step to a successful dieting process. Diets that are started with the expectation of rapid weight loss in a short time can be left unfinished with a feeling of boredom. Please be honest with yourself and keep your goals ideal. Congratulate yourself when you reach small goals and increase your motivation for success.
12- Not Tracking What You Eat
The best strategy for losing weight; Preferring foods with high nutritive value. In addition, it is to support weight loss by taking protein, carbohydrate, fiber and fat consumption in the right amounts.
According to the studies; Knowing what you eat allows you to take the right steps in your food and calorie consumption. It also increases your sense of responsibility. Food consumption record can support you in this process and keep your awareness fresh.
13- Sugary Drinks That Are Thought To Be Dropped
We see a lot of people quitting sugary drinks during the weight loss process. Of course this is what should happen. But there is a very common mistake; It is perceived healthier to quit cola and drink fruit juice. Unfortunately there is no such thing. What you call 100% fruit juice is actually a sugar-filled beverage and cola. Both are bad options and promote weight gain.
Moreover, fluids taken during the day do not affect the appetite center in the brain. In other words, your solid food consumption may be low, but your liquid calorie consumption may be excessive.
14- Reading Labels
Not reading the labels correctly can cause you to both take in excess calories and consume unhealthy ingredients. When you look at most of the food on the shelves, it looks healthy. It even has a huge sugar-free, low-fat, low-calorie, etc. on the front side. phrases such as Although initially it inspires confidence in that product, when you examine the labels in detail, it is possible to see that this perception of trust is actually a deception.
15- Excessive Consumption of Processed Foods
Consuming large amounts of processed foods during weight loss is a pretty bad idea. It is a category that should be considered even when you are not on a diet.
Because; Studies on animals and humans show that processed foods both trigger obesity and pave the way for many health problems. You can use your preferences for least processed foods.