11 main mistakes in losing weight
If you recognize yourself in one of them, it may be the reason why you cannot lose weight or hold the result.
- Creating an excessive calorie deficit
The human body is ideally suited to survive in starvation. Therefore, when the caloric intake sharply decreases, the body immediately adapts to the new conditions and begins to save energy – it goes into “protective mode”.
In clinical trials for rapid weight loss with severe calorie restriction (below 900-1200 kilocalories per day), the body itself lowers its energy expenditure without any changes in physical activity.
Three months after the start, the study participants consumed 431 kilocalories less per day than the control group, and after six months – with another 240 kilocalories less!
With short-term 4-day calorie restriction below 1500 kilocalories per day, baseline metabolism decreases by 6%, and with restriction below 1200 kilocalories per day by 13%.
With a medium-term three-week calorie restriction to half the calculated standard, the basic metabolism decreases by 266 kilocalories per day and energy consumed by walking by 22%.
Reverse recovery is quite inert and the body, already set up to save energy, consumes a few calories at the same rate, consuming them for a very long time after normalizing nutrition.
As a result, not only does it lose weight, it even exceeds the initial weight.
What can you do?
If you lose weight on your own, do not limit your calorie intake by more than 25% of what you need for your weight, age, gender and lifestyle.
If you lose weight with our coach, trust him and follow his instructions exactly – he has calculated everything personally for you. Under his leadership, this percentage may be slightly higher.
How fast you can lose weight without harming your health, you can learn in our club and its various forms of training and challenges, including online.
- Skipping meals
Despite coaches’ recommendations, many people still believe that skipping a meal can accelerate weight loss.
For example, a person skips breakfast or runs out of lunch, but at the same time eats a very rich and high-calorie dinner.
I used to do just that before I started eating properly – I did not eat all day, but in the evening I ate everything I got to. And then I was the worst with health.
This weight loss strategy obviously does not produce good results. First, after a full day without food, a strong hunger will make you eat much more than usual. Secondly, skipping meals can adversely affect blood sugar, metabolism and energy levels.
Why all this happens, you will learn in detail and easily accessible with us. The explanation is simple, but practice shows that one does not believe in it until it has been tested.
What can you do?
Try eating at small and regular intervals, starting with water and a mandatory breakfast after getting up, and depending on your lifestyle, distribute at least 4 more meals up to 2-3 hours before going to bed – ie. Breakfast, First Intermediate Breakfast, Lunch, Second Intermediate Breakfast and Dinner. If you go to bed late, you can add another light meal 2-3 hours before bedtime, but remember that lack of enough sleep is another weight loss mistake.
- Lack of protein in the diet
Protein provides a feeling of satiety, lowers calorie intake and plays a key role in maintaining muscle mass during weight loss or at least maintaining it.
A high protein snack (30 grams of protein in the morning and about 15 grams of protein at mid-day snacks) significantly reduces the desire for sweet and savory foods between meals.
Under the same other conditions, high protein intake (about 140 grams per day) provides a greater sense of satiety than normal consumption (about 70 grams).
The feeling of satiety directly affects the intake of calories throughout the day in an interesting way. People who consume 30% of their daily protein calories eat an average of 575 fewer calories without feeling hungry than those who receive only 15% of their protein calories.
In the process of losing weight and clearing fat, you will inevitably lose muscle mass in the beginning. Protein helps protect the body from this unpleasant effect.
Tracking normal protein intake is required for healthy weight loss or weight maintenance. Increased protein intake (but not more than 2.1 grams per kilogram weight) during a low-calorie diet allows you to maintain muscle mass, increase your base metabolism and normalize your blood pressure. Keep in mind that for one meal, the human body cannot normally digest more than 30 g of protein, no matter how much protein it has ingested.
What can you do?
Try to keep your protein 30% of your daily calorie intake every 4 hours, excluding sleep time.
Ask your coach how you can achieve this.
- Liquid diets
Often, people who want to lose weight with minimal effort prefer “liquid” diets (fresh drinks, juices and smoothies). Although generally healthy, fruit or vegetable juices will not provide the body with enough fiber and protein – the key nutrients needed to feel full and provide the “bricks” from which our body builds and regenerates.
In addition to cleansing the body, fiber helps control calorie intake and reduces the risk of obesity.
It has now been fully proven that fiber with high levels of pectin (apples, citrus fruits) and beta-glucans (oats, barley) reduce appetite, resulting in lower calorie intake.
What can you do?
Do not start a liquid diet. Consume enough protein and fiber. Limit fresh juices and natural fruit juices to 125 g daily – in large quantities they are calorie bombs!
- Complete exclusion of fats or carbohydrates
Fats are essential for healthy skin, joints, good vision, memory, spermatogenesis, fertility and mood. In addition, without enough fat, vitamins A, D, K and E are not absorbed in the body, which can lead to a deficiency of these vitamins and health problems.
For weight loss, it is more important to reduce the amount of carbohydrates rather than fat. Although fats contain about 9 kilocalories per gram and carbohydrates and proteins only 4 kilocalories, various studies show that low-carbohydrate diets are more effective than low-fat diets.
Under equal conditions for a six-month low-carb diet, participants lose about three times as much weight as those who have low fat intake, a fact confirmed by more than 50 clinical studies.
These facts should not cause us to exclude carbohydrates completely – they are the staple food for the brain and I leave you to decide for yourself what would happen in the complete absence of carbohydrates. Carbohydrates are also important and are not accidentally the largest part of daily intake.
The same is true of gluten – only people who have been shown to be labour and gluttonously proven to be gluten free can resort to complete deprivation of gluten. In all other cases, gluten is needed.
What can you do?
You should not significantly reduce the amount of fat in your diet, but it is advisable to consume the unsaturated fats found in fish, avocados, nuts, vegetable oils, and of course, in our products.
You should also not restrict carbohydrates, but again we must emphasize the complex carbohydrates and fiber at the expense of simple carbohydrates, which is desirable to reduce. A good ratio of total calorie intake to non-professional athletes is 30% protein x 30% fat x 40% carbohydrates.
- Physical activity without a diet or a diet without “gram” physical activity.
Physical activity is necessary for the health and maintenance of muscle mass during weight loss. However, without changing your eating habits, exercise will not lead to significant weight loss. According to our philosophy, 80% of success is due to a change in diet and 20% to physical activity.
However, people often overestimate the amount of calories burned during exercise. For example, if a girl weighing 60 kilograms runs for 30 minutes at an average speed of 8.5 km / h, it will burn only 250 kilocalories. For an untrained overweight person with 30 minutes of running, these are unreachable figures. At the same time, only four to five cookies with chocolate or one beer offset all that labor and energy costs.
Another problem with this weight loss approach is the increased calorie intake after exercise. Often after physical activity, people allow themselves to eat whatever they want, including sugary and fatty foods. Yes, it is good to conserve muscle immediately after a workout, but food should be a fast digestible protein.
It may be strange, but practice has shown that when people perceive physical activity as a necessity, they often consume the wrong food after a workout than when they take this activity as fun.
The other extreme is a complete lack of physical activity. Practice shows that even the smallest activity significantly improves the efficiency of the diet. For example walking more. I agree and have experienced it for myself that when a person is larger, he or she is not physically active. Just as “appetite comes with eating”, so I was looking for physical activity with weight loss.
What can you do?
Do sports, but remember that this will not help you lose weight without a proper diet, and that only the right diet is not the most effective way to lose weight and improve your health.
Make sports and proper nutrition part of your life and treat exercise as a fun and enjoyable activity. Otherwise, you won’t last long and you’ll be rewarded for your high-calorie food efforts, which will make your efforts meaningless.
- Monotony in training
Exercise types cause rapid adaptation of the body and routine, so your body soon begins to use much less calories for the same activity. As a result, weight loss slows or even stops.
In addition, monotony kills interest and motivation that can completely exclude physical activity from your life.
The greater variety of medium- and high-intensity exercises, but without maximum exercise, helps to maintain and lose weight successfully.
What can you do?
Change the exercises for different muscle groups and the intensity of the workouts. Try unusual exercises. Complement these with high intensity interval training (HIIT). Any unusual and varied body workout increases calorie expenditure and speeds up metabolism even for some time after exercise. Do not neglect strength training. Women are often afraid of becoming muscular and endangering their figure, but under normal conditions without specialized supplements, this is not possible.
- Expecting fast and lasting results
Most diets are fairly restrictive and rigorous and difficult to follow for a long time. Upon termination, their weight recovers and often even exceeds when restoring their previous lifestyle.
You can completely give up sugar, fatty foods, fast food and halve your calorie intake while at the same time finding yourself in the fridge by tapping on a chocolate cake.
More than half of women give up their diet before it is over, let alone to abide by it for the rest of their lives. Men last a little longer, perhaps because they usually have faster results. The reason for the quick refusal is usually that they had higher expectations than the actual results. The more pounds a person expects to lose, the greater the risk of abandoning a long-term diet in the first few months.
Nine out of ten people who prefer slow changes and are able to set achievable goals and remain successful three or more years after the start.
I know many people who go on a strict diet on their own, lose a lot of weight in a week, and after a few months, go back to where they started. There are also diets whose continued adherence has a detrimental effect on health. Such are diets with macronutrient balance disorders – high protein, low fat, high carbohydrate, vegan and the like. Crucially important for any diet is a coach who monitors the development of results and maintains a balanced health regime all the time until his or her client’s lifestyle changes.
What can you do?
The most profitable strategy is slow gradual change. In most cases, weight loss of more than 1.2-1.5 kg per week is not healthy. Of course, this is also strictly individual – in the case of significantly larger people it is acceptable, as long as it does not affect the amount of muscle mass. Do not try to lose weight fast. Fast weight loss along with healthy sometimes creates purely cosmetic changes – the skin fails to return as expected. Re-think your overall lifestyle: a balanced, varied and healthy diet with less processed and carbohydrate foods, moderate physical activity, better quality sleep, less stress and more rest.
- Insufficient hydration
All processes in the body, regardless of their nature, are carried out in an aquatic environment or with the participation of water.
The body, especially when losing weight, needs a lot of water. The need for water can be 40 mg per kilogram weight and even more.
Because drinking water is reflected immediately when measuring a scale, most people unknowingly limit themselves to drinking water. Or they use diuretics, which further increase her deficiency. People with swelling in the limbs are also restricted from water, and then, as long as they do not suffer from any disease, they have the exact opposite effect – the water scarcity body tries to preserve at least that, which is and does not care if it is in edema, in bones or elsewhere.
Similar behavior is observed in athletes whose spot depends on categories in kilograms – wrestling, sambo, boxing, weightlifting and the like. They are deliberately deprived of water before racing, which in fact makes it difficult to burn fat and “melt” their weight.
What can you do?
Trust your coach. It will make you an individual program tailored to all your features and your current lifestyle and sports activity. Along with it you will get rid of unwanted water, unwanted fat and weight in a completely healthy and proper way. It will help you achieve your goal in a lasting and effective way.
- Lack of enough sleep
People who do not get enough sleep are more likely to choose harmful foods than people who sleep well. Sometimes even 1 hour more sleep is enough to improve our eating habits.
In the long run, lack of sleep causes a hormonal imbalance. Many hormones are affected, but the most important in terms of fat burning and weight loss are: ghrelin, leptin and cortisol, which further stimulates appetite.
The body stores calories in the form of fat instead of burning them as energy.
Lack of sleep slows down metabolism and, in addition to accumulating fat, it begins to burn more slowly.
And the differences are serious – fat burning can be delayed by up to 55%, while accelerated burning of lean body mass (muscle tissue) by up to 60% is observed!
People who sleep 5 hours or less per day accumulate up to 32% more visceral fat. Interestingly, an increase is also observed in people who sleep more than 8 hours a night.
What can you do?
So, if you want to protect yourself from visceral obesity you should look for the “golden environment” – 7-9 hours of sleep are recommended and completely sufficient for most people.
Things are always very related to a person: as quality sleep improves exercise performance and influences nutrition, so the workouts and diet help to improve the quality of sleep. Useful for sleep are nuts and seeds, chicken and fish, dairy products, sweet potatoes, eggs, bananas and more. Drinking enough water, the other day reduces the feeling of discomfort and bloating while sleeping.
Each gram of alcohol contains 7 empty kilocalories. And that’s not the worst. A cup of concentrate can slow down metabolic processes for a week or more. There is a separate article on alcohol that you can read.
What can you do?
Stop any alcohol. Especially concentrate. Especially if you want to gain muscle mass and burn fat.
If it’s so urgent or you can’t use some alcohol (I understand there may be cases), it is preferable to drink a glass of white wine with ice and plenty of water.
There are certainly other more specific ones, but these are the 11 major weight loss mistakes.
Following them will help you lose weight in a few years, forget about the exhausting and unhealthy diets, and never lose weight again.
With our coaches and diets, this is not at all difficult to accomplish. The main thing that is required of you is desire and action. We know how to help people!