10 Diet Mistakes When Losing Weight
There has been an increase in obesity over the years, and now it has become a serious problem that can longer be ignored. A lot of factors that have been shown to contribute, and making some changes in diet and lifestyle will go a long way in helping you lose weight safely. . Many people are looking for ways to shed the extra pounds, but most of them end up failing for one reason or another. Here are 10 diet mistakes most people are making. These 10 diet mistakes should guide you on what not to do.
1. Eating too few or too many calories
You will need a caloric deficit in order to lose weight. This means burning more calories than you are consuming. There has been a general belief that a 3,500 caloric deficit per week will result in one pound of fat loss. However, there are some studies that have been done in the recent past showing that this can vary from one person to the next. You might start feeling like you are not consuming enough calories, but many people tend to underestimate the number of calories they have eaten. There are some healthy foods that are too high in calories, making it a good idea to watch your portion size
2. Going for Low-Fat or “Diet” Foods
Many people consider these types of food to be better alternatives when it comes to losing weight, but it can have the opposite effect. In order to improve the taste, these foods are loaded with sugar. This will cause you to feel hungrier and you end up eating more. It is better to choose foods that have been minimally processed.
3. Not Eating Enough Protein
It is important to get enough protein if you are trying to shed off some pounds. Protein will help with your weight loss journey because it increases feelings of fullness, reduces appetite, increases metabolic rate, decreases caloric intake, and protecting your muscle
mass when losing weight.
4. Not Eating Enough Fiber
Having a low-fiber diet will affect your weight loss efforts. Fiber is important for weight loss because it reduces appetite. It forms a gel that holds water, and moves slowly in the digestion tract, making you feel full. High fiber intake will mean some calories will not be absorbed. This means your total calories consumed will be a little lower. Fiber also helps digestion in removing toxic build-up in the body through excretion.
5. Eating Too Much Fat on a Low-Carb Diet
Low-carb diets can be very effective when it comes to losing weight. Keto diets will involve getting your daily caloric needs from fats, a little bit of protein, and very little from carbs. There are some people who tend to eat too much fat, then end up seeing no results. This means you are consuming a lot of calories, making it hard to lose
weight. If you are on a low-carb diet but not losing weight, consider cutting back on the amount of fat you are consuming. You will still need to look at how much you are consuming in terms of calories.
6. Having Unrealistic Expectations
Having a goal when doing anything leaves you feeling motivated. However, it is not a good idea to set unrealistic expectations because it will work against you. People who set unrealistic weight goals are the ones that tend to drop out of their weight loss program. Set up a realistic expectation that you can easily achieve. If you happen to go
over your expectations, then that is great because it will motivate you. If you set too high then you don’t reach, you will feel like you have failed even if you have made significant weight loss progress.
7. Failing to Track What You Eat
Switching to healthier and nutritious foods is a good way to lose weight. However, you may end up eating more calories that you need. There is a risk you might not be getting enough fiber, proteins, carbs, and fat that will support your weight loss journey. This is why it is a good idea to track the food you eat so you can have an accurate picture of what you are eating. This will help you know what nutrients you are not getting, and adjust your diet to get them.
8. Drinking Sugar
The first thing you will need to do when starting your weight loss journey is cutting out soft drinks and sweetened beverages. However, many people forget to cut out drinks with sugar like fruit juice and milk. Drinking fruit juice or milk is not the best idea because it is loaded with a lot of sugar that can lead to weight gain. Unsweetened apple juice contains more grams of sugar than coca cola. You will end up consuming more calories at the end of the day because liquid calories don’t seem to affect the appetite centers of the brain.
9. Not Eating Whole and Single-Ingredient Foods
Eating processed foods has been shown to be the worst thing when it comes to losing weight. This is believed to be one of the main reasons why there has been an increase in obesity rates around the country. Processed foods are able to pack a lot of calories in a small portion, unlike whole foods that are self-limiting. This means they are hard to
over-consume. When shopping for your food, always look for a whole or single ingredient food if possible. If you can’t find it, then look for the option that has been minimally processed.
10. Being Too Restrictive
You need to have a caloric deficit in order to lose weight, but some people will go for drastic caloric deficits so they can get faster results. This is not how it works. When you do extreme on your diet, there is an excess in the production of stress hormone cortisol. When this happens, it signals the brain to store to store fat, and this is not good for your weight loss efforts. Your metabolism will start slowing down and you will not have enough energy, increasing your chances of binge eating. A restrictive diet will not be the best option for the long run.
The above are the 10 diet mistakes many people make. Avoiding these 10 diet mistakes will help you lead a healthy life and lose weight.