7 most common mistakes you make in weight loss
It's been a few weeks since you have been exercising and eating well, but you still can't see the results. You nervously control weight, count calories, but change isn't happening. We understand you, weight loss is a really demanding and lengthy process. Therefore, avoid the most common mistakes you may have when losing excess kilograms. Read our 7 tips to find the cause of your failure and finally reach your fitness goal.
1. Forget about hydration
Lifestyle change is mostly referred to as diet. People focus on eating, but they often forget about getting enough water. Insufficient hydration reduces the amount of fluid in the stomach, which is subsequently mistaken for hunger. Thus, the feeling of hunger can be caused by thirst in the absence of water. Therefore, if you are hungry, try to drink water first, wait 20 minutes and see if your hunger was not just a thirst.
A 2014 research showed that drinking water before meals also reduces appetite. Researchers drank 0.5 liters of water before breakfast, lunch and dinner. As a result, they experienced weight loss, body fat and appetite.
Choose appropriate fluids
Don't you forget that not all drinks are calorie-free? Many of them have a natural carbohydrate content or are supplemented with added sugar. Therefore, the amount of carbohydrates and sugars should always be checked on the label to know how much “unnecessary calories” you will receive.
This also applies, for example, to 100% fruit juices that many people tend to drink in the morning. 100% juice is a good source of vitamins and other nutrients, but it also contains sugar and is therefore not low-calorie.
Looking at apple juice compared to a cola-type sweet drink, the results are really surprising. Apple juice has 9.6 g of sugar per 100 ml and cola drink only 9 g of sugar. These values can be found in the table.
Excessive drinking of juice can, as with sweetened drinks, lead to weight problems. Of course, juice is not a junk drink. However, it is important to reduce sugar intake during weight loss, so you should not overdo it even with 100% fruit juices.
Beware of alcohol
You don't sweeten coffee and tea, drink calories, but in the evening you like a glass of beer or wine. Are you still wondering why you won't lose weight? Alcohol does contain a lot of calories, for example, big beer has 180 calories and a glass of red wine around 140 calories. Imagine drinking 4 glasses of beer on Saturday night. You don't even know how and you've received 720 extra calories. So be careful about how much alcohol you take, or consider not removing it completely from your diet.
2. You eat fast
A hectic time and a number of responsibilities reduce people's time to eat. We have been in a hurry since morning and we have no time to dine in the evening. Too fast eating is not only unpleasant, but it also harms our health.
With fast consumption your body will not be able to send a signal to the brain that you are starting to feel satiated. The brain needs information from the stomach, as well as instructions from hormones that partially digested food already travels through the digestive tract. These processes usually take 15 to 20 minutes.
A study in Japan examined three groups of people for 5 years. The subjects ate fast, at normal pace and slowly. 11.6% of people who ate fast had a predisposition to developed metabolic syndrome. The results in the other groups were significantly lower. People who ate at normal pace had a predisposition of 6.5% and those who ate only 2.3%.
Metabolic syndrome is not the disease itself, but a group of risk factors that lead to the disease. These include obesity, high blood pressure, increased levels of “bad” fats and blood sugar. The occurrence of one of the above mentioned factors can be considered as this syndrome. Combining multiple options further increases the risk of other diseases. However, the positive thing is that you can get the metabolic syndrome under control. However, this requires a sharp change in lifestyle.
Workload and a quick way of life are the reason we eat fast and stop eating. Consumption at normal pace is not only time to enjoy food, but also an opportunity to prevent serious illnesses. Start eating at the table and without stress or time pressure.
3. Sleep for less than 6 hours
A person cannot function fully if he or she does not get enough sleep. Our body needs time to regenerate. You may be surprised, but sleep is also affected by weight loss, through the hormones leptin and grelin. Leptin is a "satiety hormone" and grelin can be called a "hunger hormone". In the absence of sleep, our leptin levels drop and our body produces more grelin. As a result, we feel hungry.
Research from 2019 looked at the effects of sleep on weight loss. The aim was to measure the decrease in waist circumference during sleep. The sample consisted of two groups, participants in the first group slept for less than 6 hours and people in the second group slept for 7 to 9 hours. The research results were unambiguous. Lack of sleep affects the amount of fat we burn at night.
Research has also shown a link between sleep deprivation and food choice. The study revealed that people with a lack of sleep eat more often at night and choose a meal with a higher carbohydrate content. Another study explains the choice of meals based on the fat content. Participants suffering from sleep deprivation chose meals with twice as much fat as participants sleeping for at least 8 hours.
4. You have removed the fats from the diet
Fat is generally considered to be an undesirable substance from which one simply gains weight. However, there are several types of fats. Some of them are healthy and our body needs them to function properly, so you cannot avoid them in your diet. In the human body, fats are a nutrient that supplies energy, with 1 gram of fat containing 9 calories. Our body needs them for the absorption of vitamins A, D, E and K. Fats are divided into two basic types - saturated and unsaturated. In the diet we usually accept both species, but in different proportions.
Saturated fats
They can be recognized by their solid state at room temperature. A high intake of these fats increases the level of “bad” cholesterol, causing a risk of heart disease. The term saturated is used because all fat molecules are saturated with hydrogen atoms. Saturated fats can be found in:
animal products - meat, milk and cheese
tropical oils - palm oil, coconut oil, coconut butter
Tropical oils can be found in many products. In particular, palm oil is an ingredient in a variety of delicacies and foods. Saturated fats are also found in food prepared on butter or margarine, such as desserts and cakes.
Unsaturated fats
Unlike saturated fats, unsaturated fats are not solid at room temperature. They come mainly from vegetable oils, and are among the “good” fats that improve cholesterol levels in the body. They can be divided into two basic types:
monounsaturated fats - contain one double carbon bond and are found in olives, olive oil, nuts and avocados. Higher consumption of these fats, however, without decreasing the intake of saturated fats, will not cause a decrease in LDL cholesterol levels. Monounsaturated fats also include omega-9 fatty acids found in seed and vegetable oils.
polyunsaturated fats - this type of fat is very beneficial to health. They can be found, for example, in sesame, sunflower, soybean or corn oil. It is also the main type of fat in seafood and fish. Polyunsaturated fats include:
omega-3 fatty acids - reduce cholesterol and are beneficial in skin diseases, arthritis and joint pain. You can get them from fish like salmon, sardines, or trout. They are also found in soy and rapeseed oil, nuts, or flax seeds.
omega-6 fatty acids - have anti-inflammatory effects and are present in vegetable oils such as soybean or corn oil.
Trans fats
Trans fats are industrially prepared and are not found in nature. They are produced by a hydrogenation process by adding hydrogen to liquid vegetable oils to achieve a solid state at room temperature. The tastes with trans fats are firmer and have a crisper crust. It contains:
salad dressings
biscuits and various delicacies
processed food
cakes, pastries, pizza dough and chips
This type of fat is not beneficial to the body. Its consumption increases the level of “bad” LDL and decreases the level of “good” HDL cholesterol. The risk of heart disease is three times higher when consuming trans fats than other fats.
Only unsaturated fats are required for our body to function. Saturated and trans fats can cause serious illness by excessive consumption. You should control their income. When purchasing food, it is important to control the composition of the food and to differentiate the content of “good” and “bad” fats in the food.
5. Do not read food labels
Do you choose food according to its packaging or composition? Product labels should not be overlooked as they contain a list of ingredients and their quantity in the product. However, due to the distinctive inscriptions and slogans on the front, such as "healthy, natural, low-fat", we often forget to check the actual composition of the food. This is important because “healthy food” does not guarantee that this is a truly healthy product.
You might be surprised at how many foods have better advertising and packaging than the ingredients. Labels with the phrase “fat-free” can hide a high proportion of sugar, salt or calories. Therefore, it is always important to take the effort and read the detailed composition of the product on the back of the package.
Product content is important for all of us, but especially for people who are trying to lose weight. These are the most important components that you should notice:
carbohydrate content and added sugars - carbohydrates and sugars are not the same, because carbohydrates sometimes include starch and fiber. The sugars include natural, milk, fruit and also added sugars. It is this food ingredient that significantly increases caloric intake, so it is important to monitor how much of the carbohydrate is sugar.
Fats - As mentioned above, not every fat is good for health. It is advisable to note the total amount of fats and the proportion of saturated fats. Saturated fats lower the level of “good” HDL cholesterol in the body and are only suitable in small amounts.
fat content in meat - when buying meat and meat products it is necessary to observe the ratio of “clean” meat and fat. Low levels of animal fat are beneficial for the body, but excessive consumption of saturated fat carries some risks. It increases the level of “bad” cholesterol, leads to obesity and can cause cardiovascular diseases.
6. You exercise too much
In order to speed up the weight loss process, many people exercise as much as possible, and therefore add series, exercises, and training days. However, you should be patient when losing weight. Suppose you have changed your eating habits and are holding a calorie deficit. Also, if you rapidly increase the number of workouts, you add an additional stressor to your body, causing you to become too tired and weak.
The 2015 study also points to better health of people who do yoga at a moderate level. Adequate cardio training can also improve the level of “good” HDL cholesterol, blood pressure, and triglycerides at appropriate intensity and length.
The opposite is the case with top athletes. According to the study, marathoners increase the risk of arterial plaque formation, which causes constriction and poor vascular patency. Endurance athletes in turn have a 5x greater risk of atrial fibrillation, a major risk factor for stroke.
Intensive and regular training is a way to prevent disease and keep the body in good shape. Too many workouts can weaken your body and trigger exactly the opposite reaction. Therefore, think that everything hurts a lot and rely on their quality and regularity rather than the quantity of training.
7. You don't consume enough protein
Sufficient protein intake is very important during weight change. The study pointed out that protein increases the feeling of satiety as it lowers the level of the hormone of hellin hunger. Proteins are also an essential building block of our muscles and provide muscle growth. Stronger muscles mean more power and energy to exercise, and therefore more energy to burn fat.
More muscle is not the only reason why proteins help speed up the weight loss process. Higher protein doses accelerate metabolism. Our metabolism works 24/7 and thanks to the high intake we start to burn more, even while sleeping. According to the results of the studies, we can increase the number of calories burned by up to 80 - 260 calories. This is due to a phenomenon called the thermal effect of food. Our metabolism responds to food intake by increasing energy expenditure through processes such as digestion, nutrient absorption, or storage. Compared to other nutrients, protein has a stronger thermal effect of 20-30%, with carbohydrates at 5-10% and fat only 0-3%.
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