What’s Stopping You From Losing Weight? 90% of the people are making these 5 mistakes!
Most of us have tried at least one quick fix to drop weight for good -- fasting, eliminating carbs or fat from our diets completely -- only to gain the weight back, often packing on even more pounds.
However, the relationship between food, your body, and your weight is very complex. Here's the truth about the top 5 biggest weight-loss mistakes you may come across.
Carbs are ALL BAD
Eaten in the right quantities and as part of a balanced diet, carbohydrates will not, on their own lead to weight gain.
In fact, excess calories from any source, not just carbohydrates, will be stored as body fat. Unrefined carbohydrates such as brown rice and wholemeal bread are actually highly nutritious and healthful. These whole grains are packed with vitamins, minerals, and phytonutrients and provide bulk so you feel full faster.
It's a good idea to get at least half of your carbohydrates from whole grains, to increase your intake of fibre and help you with weight loss.
If I want to lose weight, I'll have to go hungry
The main problem is that this type of diet is too hard to maintain. Our body needs a regular supply of glucose from food to function optimally. Crash diets are
unlikely to result in long-term weight loss. In fact, they can sometimes lead to weight gain and nutrient deficiencies.
Going on crash diets may lead to impulsive snacking and overeating. Your body will be low on energy and may cause you to crave high-fat and high-sugar foods. This can lead to eating those foods and more calories than you need, causing weight gain.
Instead, eat a healthy snack or mini-meal every three to four hours during the day. Keep hunger at bay to set yourself up for long-term success. You’ll be in a better mood, too.
Fat makes you fat
Avoiding fat doesn’t lead to weight loss. In fact, it often leads to weight gain. People who cut fats from their diet tend to replace them with added sugar and refined grains, which contain more calories.
Your body needs healthy fats to function properly. The latest research finds that foods containing healthy fat don’t make you fat – they can actually speed up your metabolism and help you shed pounds.
Healthy fats are brilliant for brain and skin health, anti-inflammatory, and boost satiety and fuels weight loss. Things like nuts, nut butter, seeds, avocados, healthy oils, and fatty fish are really satisfying, so you'll feel less hungry and take in fewer calories after you eat them.
To get into shape, I must do vigorous exercise
Successful weight loss involves making small changes that you can stick to for a long time. That means being more physically active in your daily routine.
While vigorous-intensity physical activity burns calories in a shorter time, going a bit longer with moderate-intensity physical activities can burn the same amount of calories. Any aerobic exercise such as brisk walking, badminton, or leisure cycling can help you lose weight.
Adults should get at least 150 minutes of physical activity – such as fast walking or cycling – every week, and those who are overweight are likely to need more than this to lose weight. To lose weight, you need to burn more calories than you consume. This can be achieved by eating less, moving more or, best of all, a combination of both.
You Can Target Trouble Spots
Maybe you're really concerned about the weight on your thighs, and want to slim them down asap. We have some bad news: you can't. Of course, you can lose weight overall by eating the right foods and incorporating some exercise, but there's no telling where that fat is going to be shed.
Each body is different, and it's impossible to target fat loss from specific body regions through diet. That being said, exercises can tone muscle, which may then translate into specific body parts looking slimmer.
- Skipping meals and fad diets cannot be sustained in the long run and don't provide your body with important nutrients you get from eating balanced meals, which include healthy carbs and fat.
- Distribute your calorie intake throughout the day so that your body receives the nutrients it needs and you are less tempted to overindulge.
- Any kind of physical activity can make a difference. Find one that you can stick to for a long time. Consistency is what matters.