To look good, people massively go on different diets, but they often don’t 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. It didn’t solve the psychological problem.
In most cases, the main reason for weight gain is psycho-emotional problems that are more or less ingrained. They can be associated with childhood trauma, personal relationships, either not realized or conscious and hidden. As long as you’re not digging the root of the problem, you’ll lose weight and then eat again. And this process will become endless. It is like cleaning the water without turning off the tap.
To do? – To finally understand why you are overeating, talk to yourself frankly or contact a psychoanalyst to find this problem and help you solve it.
Mistake # 2. Don’t pay attention to health.
The most common physiological causes of weight gain are different types of hormonal failure and a number of diseases. In particular, hypothyroidism and other thyroid dysfunctions, kidney failure, diabetes mellitus, hypothalamic dysfunction, metabolic syndrome, disorders of the pancreas and digestive system, etc. lead to weight gain. If you do not overeat and the weight increases, it may also be related to heart failure or nephrotic syndrome (due to bloating).
To do? – It is necessary to undergo a complete physical examination. I am sure that food helps to cure all diseases, but it is ideal to plan “nutritionally” when designing your diet plan, solving not only an aesthetic problem, but also a health problem. However, severe cases may require pharmacological support.
Mistake # 3. Diet Restriction
To shed excess weight, most “sit” on a novel diet or an old, proven nutrition system that drastically limits fat or carbohydrate intake. Often this works, and the weight disappears, but this approach does not solve the problem: as soon as we return to the usual food (as a rule, imperceptibly for us), the old kilograms return, and quite quickly, and with 5- 6 kg additional.
To do? – Create a diet or a balanced diet, in which you can live your whole life (changing the details and the mood, according to the mood and the season, but at the same time maintaining the base). The products should be especially pleasant for you and also useful for your health and your figure.
Ideally, the base of the menu should consist of vegetables, fiber, raw vegetables and fruits, vegetable fats, shellfish, fish, some nuts, and whole grains.
Mistake # 4. Counting calories
Nutritionists around the world have long since abandoned calorie counting, and yet this tradition lives on. And the advice on counting calories is given by people who call themselves “professionals.” What can be eaten, for example, at 1400 Kcal, recommended to lose weight for women? Option number one: two chocolates. Option number two: a full breakfast, lunch and dinner, consisting of products saturated with vitamins and minerals. In the first case, the sugar level will rise sharply, which will provoke a wolfish appetite, and in the end, you will eat a mountain on a roll. In the second you will be full, happy, and the weight will continue to come off comfortably and smoothly.
In most cases, the main reason for weight gain is psycho-emotional problems.
To do? – Eat consciously choosing a meal rich in vitamins and microelements, which, in small portions, can provide maximum saturation.
Mistake # 5. Drink less water
Water is necessary for our body to normalize metabolic processes, active blood circulation, well-coordinated work of all organs and systems, the removal of excess fluid, toxins and breakdown products from the body. Many drink little, because they are not thirsty. In fact, we only feel thirsty when the body is dehydrated and screams for help.
To do? – Drink at least 2.5 liters of clean water a day. Tea, juices don’t count.
Mistake # 6. Lack of movement
Many hope to lose weight without playing sports. It is possible, but difficult: the weight will go slowly and one day it will stop. Many think that the difference between the calories consumed and the calories expended will have to be increased by limiting the menu, and this is not correct. The body will quickly go into economy mode and all work will go wrong, not to mention physiological and psychological discomfort.
Also, without training, the skin will sag and the muscles will lose shape. As a result, the body will become flabby and unattractive. Do not forget also that with physical activity the body produces endorphins, which contribute to a good mood and a feeling of satisfaction. And a positive attitude in our lives is simply necessary!
To do? – Start doing the type of activity you like. Get out there, buy a subscription to the gym, pool, attend group sessions in the fitness room or go dancing. Get in the habit of training at home for at least half an hour a day. You can download exercise sets and do them as soon as you have free time. In any case, don’t try too hard at first, gradually pick up speed.
Mistake # 7. Strength Training
Through strength training, it is more difficult to get rid of fat, and when exercising, muscle mass begins to grow (so there may even be weight gain), but the fat does not disappear, it can only be burned with cardio. In this case, many do not like them and believe that they can lose weight by eating and doing strength exercises. In fact, if that is not enough, you will actually lose weight visually, but the subcutaneous fat will remain and will continue to interfere with the work of the internal organs as before. And most of the exterior will be evenly distributed throughout the body from strength exercises. Once you stop exercising, your muscles will sag and your appearance won’t be the best.
To do? – You need to add cardio to strength exercises. It can be running, cycling, stationary bike, jumping rope, circular and interval training.
Mistake # 8. Desire for immediate results
One of the most common mistakes is unrealistic expectations. Many people want, regardless of the amount of excess weight, to get rid of it in a couple of weeks. And if this doesn’t happen, they quickly lose inspiration. Especially if a starving diet and strenuous training stopped producing results (and such a result in this case is inevitable).
To do? – Stop panicking and analyze what you did wrong. If you find it difficult, ask your dietitian for help and be patient. Also, losing 4-5 kg per month is the norm, in cases of high initial weight, up to 7-8 kg is possible. Sudden weight loss is stressful on the body. It is difficult for the body to restructure itself for other types of work, so you will feel weak, headaches, changes in hormonal background and other side effects.