5 Common Mistakes People Do When Trying For Weight Loss

5 Common Mistakes People Do When Trying For Weight Loss 

Losing weight can seem very tough. Sometimes you feel like you’re doing everything right, yet still not getting results.You may actually be hindering your progress by following misguided or outdated advice. 

Here are 10 common mistakes people make when trying to lose weight. 

1. 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.

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.

IMPORTANT:A lack of exercise can lead to loss of muscle mass and lower metabolism. On the other hand, too much exercise is neither healthy nor effective, and it may lead to severe stress. 

2. Eating soo many or very few calories 

You may be consuming too many foods that are healthy but also high in calories, such as nuts and cheese.On the other hand, decreasing your calorie intake too much can be counterproductive.

A calorie deficit is required for weight loss. This means you need to burn more calories than you consume.

For many years, it was believed that a decrease of 3,500 calories per week would result in 1 lb (45 kg) of fat loss. However, recent research shows the calorie deficit needed varies from person to person.

You may feel as though you’re not eating very many calories. But in fact, most of us have a tendency to underestimate and under report what we eat.

In a two-week study, some obese people reported consuming 1,000 calories per day. Lab testing showed they were actually taking in about 2,000 calories per day.Studies on very low-calorie diets providing less than 1,000 calories per day show they can lead to muscle loss and significantly slow down metabolism.

IMPORTANT:Consuming too many calories can stop you from losing weight. On the other hand, too few calories can make you ravenously hungry and reduce your metabolism and muscle mass. 

3. Not eating enough protein 

Getting enough protein is extremely important if you’re trying to lose weight. Protein has been shown to help with weight loss in several ways.In a 12-day study, people ate a diet containing 30% of calories from protein. They ended up consuming an average of 575 fewer calories per day than when they ate 15% of calories from protein.

It can reduce appetite, increase feelings of fullness, decrease calorie intake, increase metabolic rate and protect muscle mass during weight loss .

To optimize weight loss, make sure each of your meals contains a high-protein food.

IMPORTANT: High protein intake helps with weight loss by reducing appetite, increasing feelings of fullness and boosting metabolic rate.

4. Not eating enough fiber 

A low-fiber diet may be compromising your weight loss effort.Research suggests all types of fiber benefit weight loss. However, a review of several studies found viscous fiber reduced appetite and calorie intake much more than other types.

When total fiber intake is very 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.

IMPORTANT:Eating enough fiber can help reduce appetite by filling you up so you eat less. It may also help you absorb fewer calories from other foods. 

5. Not tracking what you eat in any way 

Studies show that tracking what you eat can help you get an accurate picture of your calorie and nutrient consumption, as well as provide accountability.

Eating nutritious foods is a good weight loss strategy. However, you may still be eating more calories than you need to lose weight.

In addition to food, most online tracking web sites and apps allow you to enter your daily exercise as well.

IMPORTANT:If you’re not tracking what you eat, you may be consuming more calories than you realize. You may also be getting less protein and fiber than you think. 

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