8 Common Mistakes for Losing Weight
What to do to lose weight
To look good, people go for different diets, but often do not get the desired result. Here are some of the most common mistakes made when trying to lose weight and how to speed up this process.
Mistake # 1. You did not solve the psychological problem
In most cases, the main cause of weight gain is psycho-emotional problems that are more or less deeply rooted. They can be associated with childhood trauma, personal relationships, whether unrealized or conscious and hidden. While you are not digging the root of the problem, you will lose weight, and then re-eat. And this process will be endless. It’s like flushing water without closing the tap.
What to do? - To finally understand why you are going overboard, talk to yourself honestly, or contact psychoanalysts, so that they can find out this problem and help you work through it.
Mistake # 2. Don't pay attention to health
The most common physiological causes of weight gain are various types of hormonal failures and some diseases. In particular, weight gain leads to hypothyroidism and other thyroid dysfunction, kidney failure, diabetes mellitus, hypothalamic dysfunction, metabolic syndrome, disorders of the pancreatic and digestive system, etc. If you do not overheat, and the weight grows, it can also be associated with heart failure or nephritic syndrome (due to puffiness).
What to do? - It is necessary to undergo a full physical examination. I am sure that food helps to cure all diseases, but it is very suitable to plan "nutritious" when designing your diet plan, not only solve an aesthetic problem, but also a health problem. However, severe cases may require drug support.
Mistake # 3. Diet Restriction
To get rid of excess weight, most of them “sit down” on some new-fangled diet or a proven old nutritional system that severely limits the consumption of fats or carbohydrates. This often works, and the weight disappears, but this approach does not solve the problem: as soon as we return to normal food (as a rule, strictly for ourselves), old kilograms return, and quickly, and with 5- 6 kg extra.
What to do? - Create a balanced diet or diet, which you can live for the rest of your life (changing the details and mood, depending on the mood and season, but keeping the base at the same time). Unique products should be pleasing to you, and also useful for your health and figure.
The menu should ideally be basic - greens, fiber, raw vegetables and fruits, vegetable fats, seafood, fish, a few nuts, and whole grains.
Mistake # 4. Calorie counting Nutritionists
Calorie counting Nutritionists around the world have long abandoned calorie counting but this tradition is still alive. And people who call themselves “professionals” advise to count calories. What can you eat, for example, at 1400 Kcal, recommended for weight loss for women? Option number one - two chocolates. Option number two - full breakfast, lunch, and dinner, consisting of products saturated with vitamins and minerals. In the first case, you will sharply increase the sugar level, which will stimulate the wolf's appetite, and eventually eat a mountain on a roll. In the latter, you will be full, happy, and the weight will continue to leave you comfortable and smooth.
What to do? - Eat consciously by choosing a meal that is rich in vitamins and micro elements, which can, in small portions, provide maximum saturation.
Mistake # 5. Drinking less water
It is necessary to normalize our body's metabolic processes, active blood circulation, well-coordinated work of all organs and systems, elimination of excess fluids, toxins, and degradation products from the body. Many drink little because they do not feel thirsty. We only get thirsty when the body is dehydrated and screaming for help.
What to do? - Drink at least 2.5 liters of clean water a day. Excludes tea, juices.
Mistake # 6. Lack of movement
Many people hope to lose weight without sports. It is possible, but hard: the weight will go slowly, and one day it will stop. Many think that the difference between consumed calories and calories consumed must be increased by limiting the menu, and this is not right. The body will quickly change the mode of economy, and all the work will go wrong, not to mention the physiological and psychological discomfort.
Also, without training, the skin will sag, and the muscles will lose shape. As a result, the body will be flabby and unattractive. Also do not forget that the body produces endorphins with physical activity, which contributes to a good mood and a feeling of satisfaction. And only a positive attitude is needed in our lives!
What to do? - Start doing the type of activity you like. Go out, buy a subscription to the gym, pool, attend group sessions in the gym or go dancing. Familiarize yourself with at least half an hour a day to train at home. You can download sets of exercises and do them as soon as you have free time. Anyway, don't push yourself too hard at the beginning, gradually gain speed.
Mistake # 7.training
Strength makes it harder to get rid of fat, and when you exercise, muscle mass begins to grow (so there may even be an increase in weight), but the fat will not disappear - it can only burn with cardio. In this case, many do not like it and believe that they can lose weight through eating and strength training. If that is not enough, you will lose weight, but the subcutaneous fat will remain, and you will continue to interfere with the work of the internal organs as before. And most of the exterior will be evenly distributed on the body from the strength exercises. As soon as you stop working out, the muscles will fall off and you will not look their best.
What to do? - You need to add cardio to strength exercises. It can be running, cycling, fitness bike, jump rope, circular, and interval training.
Mistake # 8. The desire for immediate results
One of the most common mistakes is unrealistic expectations. Many people, regardless of excess weight, want to get rid of it in a few weeks. And if this does not happen, they will quickly lose inspiration. Especially if a hungry diet and grueling training stopped producing results (and such a result is inevitable in this case).
What to do? - Stop picking and analyze what you did wrong. If you find it difficult, ask your dietitian for help, and be patient. Also, the norm is to lose 4-5 kg per month, in cases of high initial weight - up to 7-8 kg is possible. Acute weight loss puts stress on the body. It is difficult for the body to restructure another type of work, so you will feel weak, headache, changes in the hormonal background, and other side effects.
About the author
I am a professional journalist and I work as a writer and reporter in a national newspaper. The purpose of my life is to help people. Useful Tips on Health Care to Improve the Lives of an Ordinary Man.