Losing weight is not always simple and people fail to achieve the results they want even with the diet and working out. They are the maids of their own downfall sometimes: and sometimes, some little mistakes creep into their life and do damage to their weight loss journey. Therefore, by not doing so, you will fare better in losing weight than when you do not take care of the following mistakes. The following are the top 10 weight loss hindering mistakes and their resolutions:
1. This is where track what you eat does not apply; it does not take a lot of unhealthy food no matter the quantity consumed.
The other big error is the failure to note the number of calories and nutrients of the foods that one is consuming. Writing down your calories is the best way to keep track of your calories and without it you really have no idea whether you are getting the right amount of your calories or not in order to lose weight. Action step: You may download My Fitness Pal or Lose It, rather than record everything you consume manually, the diets will remind you of what you are consuming and aid in meeting the recommendation of the daily calorie intake.
2. Strength not Strength Training
There is a group of people focusing on cardio to achieve weight loss and do not have time to train on strength exercises. But because of the strength training, you are able to build and preserve your lean muscle material; the more lean muscle material that you have, the more calories you will be lactating whilst at rest. It also helps in altering the size and form of your body by reducing the overall body fat percentage. Action step: I would recommend that when you are doing your cardio workouts, do two to three times of strength training. Complex movements that exploit multiple muscles will be useful in expanding the level of calories which are burnt in a less period of time.
3. Failure to Get Enough Sleep
Poor sleep patterns adversely affect the balance of hormones and metabolic rate, a condition that results in weight gain in the long-term. Based on the evidence, the evidence supported the idea that shorter sleeps of less than seven hours inhibited weight loss whereas longer slept hours of eight hours and more assist in weight loss. Action step: Be sure you reach a good night of 7-9 hours of sleep. Have a laid-back night routine that will allow you to wind down before bedtime.
4. Overdoing Cardio
As much as cardio is good in calorie burning, it is not prudent to participate in cardio extensively because it slows down weight loss. Too much cardio causes muscle loss and elevated level of cortisol that causes building of more fat around the belly. It is also unhealthy and is frequent causing overtraining injury, fatigue and burn out. Action step: The cardio must not be more than 40-60 minutes moderate intensity and must be done 4-5 days per week. Be a keen observer of signals that your body will send out and make sure that you find an ample time to rest and recuperate.
5. No Meal Plans
Absence of planning and preparation means that you will be compelled to just pick up the meals at the corner fast-food this time round, as opposed to cooking some nutritious food at home. Also, there is decent and well-planned partition and calorie consumption, thereby making meal planning control the portion.
Action step: Plan your week of meals using lean protein sources, healthy fats, high fibre carbohydrates and vegetables. Have snacks with you in the bag that when food comes, you will not have to make unrestricted decisions of eating unhealthy food when you make an appointment because of lack of time.
6. Under eating
When you reduce the calories by an excessive amount, your body enters the starvation mode. This mechanism of survival reduces the metabolism, makes one hungry and encourages the storage of fat. Action step: To tame the calorie needs to a secure level underneath maintenance by a very little margin of 500-750 calories to induce a sluggish pace of weight loss. It is about 1-2 pounds per week.
7. Leket Downsizing Hom Chon
Portion size is very difficult as eyeballing or food out of containers leads to excessive consumption of calories. The measuring cups and the food scales can help you when you do not need to estimate on the correct portion size. Action step: Chunks need to be measured and weighed out properly, read all food labels, eat on small dishes and not out of the pack and compare the size of servings to that of suggested serving sizes all of which will minimize the amount of calories intake.
8. Emotional and Stress Eating
People will, in most cases, resort to food as the means of managing the awkward feelings or very stressful situations. However, emotional eating is not in any way helpful because it sometimes provides you with a break in this short-lived time when your efforts to lower weight are being compromised. Action plan: Instead of using food as a means to cover up stress, concentrate on other alternatives of overcoming stress like going on a walk, calling a friend, taking deep breaths, or doing something that is an enjoyable activity.
9. Protection Of Your Weaker Areas
There are certain kinds of foods that every person cannot resist his or her desires and stop consuming them. Some of these areas of weakness are the sweets, carbohydrate foods, fried foods and night food. When you do not take care of your weaknesses, then the times of the opportunity and temptation come. Action step: Identify the scenario or food which is likely to set you back, and pull down the outcomes. Use planning, make a better choice, do not expose yourselves to them, limit the amounts or have a small amount of it.
10. Unrealistic Expectations
The wish to have immediate results can bring about negative effects where one makes a rash decision and will end up losing weight excessively. However, the loss of weight requires the development of the healthy patterns of feeding and exercising, which is needed to achieve gradual, life-time changes. Action step: Focus is put on the activities which will make the difference and not on the scale reading. You should not lose your morale just because the weight has stabilized at your normal level or you are losing the weight slowly and you should have festivals and parties.
This is the reason why the emphasis is put on correcting minor but frequent mistakes which incrementally occur during the day instead of fundamentally changing a whole diet. These pitfalls can be prevented as it is achievable to avoid these through being careful what one eats, and how he takes the care of himself, and thus the amount of weight loss one wishes he can affect in the long term. The main emphasis is on the long term gradual gradual improvement day by day.
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