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If you want to lose weight, the first step is to recognize the mistakes of weight loss and avoid them as much as possible. There are some beliefs about weight loss among people, which are unfortunately wrong and not only will not help you reach your goal, but in some cases will harm your health.
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In this article, we will introduce the types of weight loss mistakes. Be sure to take these weight loss mistakes seriously and warn others!
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You don’t eat enough fiber!
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A mistake when losing weight is to consider carbohydrates as your enemy; But not all carbs are bad, and you don’t have to eliminate carbs altogether to lose weight. Eliminating carbohydrates and fiber is definitely one of the weight loss mistakes.
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Fiber is a complex carbohydrate that helps with weight loss, makes you feel fuller for longer, and reduces your overall calorie intake. Fiber also contributes to healthy bowel function. Eat plenty of vegetables, fruits, and whole grains throughout the day to get more fiber and other important nutrients.
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You consider fat as an enemy!
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Although you should be mindful of your fat intake, you shouldn’t eliminate them completely from your diet. One of the most common weight loss mistakes is to cut fat.
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To lose weight, how much and what type of fat you eat is important. Omega-3 fatty acids found in fish, nuts, and seeds can keep you full longer and increase your fat burning rate. So fat is important for maintaining your health and fitness.
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You don’t eat enough protein!
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Protein is very important and neglecting it will definitely be a weight loss mistake. This macronutrient helps to feel full and build muscle mass, thereby reducing body fat and weight.
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Most healthy people need at least 0.8 grams of protein per kilogram of body weight per day. For example, if you weigh 60 kg, you need 48 grams of protein per day. Your protein needs may vary depending on factors such as your age, gender, activity level and health conditions, etc. Some examples of great protein sources include:
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- Chicken
- Fish
- dairy
- Meat
- peanut butter
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You eat a lot of salt!
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Although salt is used to flavor low-calorie meals, consuming too much salt can lead to water retention and thus be one of the weight loss mistakes. This process will probably cause weight gain or belly enlargement. In addition, consuming too much salt can lead to health problems such as high blood pressure, heart disease, and stroke.
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You forget to drink enough water!
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Drinking a lot of water keeps the metabolism high, reduces hunger and improves digestion and overall body health. Try to drink at least 8 to 10 glasses of water a day. You may need more water in hot weather and during physical activity to compensate for fluid loss from sweating.
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You don’t reduce your calorie intake or you reduce it too much!
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In general, you need to reduce your weekly calorie intake by about 3,500 calories to lose a pound of fat per week. This can be achieved by reducing 500-400 calories from your daily intake. If you don’t eat fewer calories than you burn in a day, you won’t lose weight.
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However, eating too few calories can also slow down your metabolism and make it harder for you to lose weight. Therefore, reducing calories in a reasonable and standard way is the main key to losing weight, but unfortunately, one of the mistakes of losing weight is overdoing the intake of calories.
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You follow a very strict diet!
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For effective weight loss, you must stick to your diet; In other words, your diet should be continuous! The diet you choose should not be too hard, too expensive, too unpalatable, or too low in calories for you to maintain and continue for a long time. For example, you should not exclude a food group in your diet (for example, carbohydrates) because this increases the possibility of failure of the diet.
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You don’t have a proper sports diet plan!
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Healthy weight loss requires a proper exercise diet plan. Relying on just one of them will not get you to your goal.
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Studies show that resistance and strength training (weight training, resistance band training, body weight training, machine training) is one of the most effective exercise strategies for building muscle and increasing fat burning. Also, these exercises make your body fit. Consult with vitamin experts to get a specific and suitable program.
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You increase the promises of cheating!
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You stick to your diet all week, but then comes the weekend. You say to yourself, “One cheat day is my right” and you eat whatever you want from morning to night. Do you do the same? If so, then unfortunately, you are wasting all your hard work and falling into the trap of weight loss mistakes.
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There is no such thing as a “cheat day”. You can have one “cheat meal” a week and you are allowed to enjoy one meal of free food, but the same meal should not be too high and high in calories.
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You pay a lot of attention to the number of scales!
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The numbers on the scale may be important, but they are not the only measure of your weight loss progress! Your weight is affected by other factors that may not show up on the scale. Unfortunately, paying too much attention to the number on the scale is one of the most common weight loss mistakes.
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Instead of worrying about your weight, look for improvements in size, muscle mass, flexibility, endurance, and fitness.
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You only do aerobics!
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Many people think that all they need to do to lose weight is run for hours on the treadmill or do cardio. However, keep in mind that weight training and resistance training are also very important.
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These exercises will help you build muscle, burn more calories, and improve your body shape. You must do these exercises correctly to achieve results.
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You are counting too much on burning calories with exercise!
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Unfortunately, you shouldn’t count too much on burning calories with exercise. Let us give you an example; 30 minutes of running won’t burn the calories of the cheese pizza you ate last night! Track your calorie intake and consumption as accurately as you can. Exercise is a very good helper for weight loss, but it cannot work miracles.
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You have unrealistic expectations!
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Many people on the Internet are asking about “how to lose 10 kilos in a week” or “can I lose 15 cm around my stomach in 10 days?” they search These searches often lead to compelling articles that claim how easily you can achieve these goals; But in fact, these solutions not only do not bring you to your goal, but are also extremely harmful to your health.
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Do not poison your mind by reading such articles and do not even try these diets; Because they will disappoint you very soon. Make your goals realistic and reasonable and enjoy the journey. One kilo per week is safe and reasonable for long-term weight loss. Expecting to lose weight in a very short time is definitely one of the weight loss mistakes.
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You exercise more or less!
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One of the mistakes that many people make when losing weight is overdoing exercise. If you don’t get enough exercise along with your diet, you may lose muscle mass and slow your metabolism. This can make your efforts futile.
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Conversely, too much exercise can also cause problems for you and negatively affect your hormones, leading to stress and weight gain.
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You don’t get advice from experts!
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When it comes to weight loss, you might think you know it all and can do it all on your own. But it is better to talk to a knowledgeable advisor. You may have underlying problems, such as thyroid disease, that can affect your ability to lose weight.
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Don’t forget to consult with qualified professionals such as nutritionists, doctors, and professional sports trainers to make sure you have the right diet and exercise program.
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Why is it important to know about weight loss mistakes?
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Losing weight can be challenging, especially when you feel like you’re doing everything right, but you’re not seeing results.
By now, most people know that in order to lose weight, they need to eat fewer calories and exercise more, and they almost always do both. But if you don’t see any positive changes, you may be going part or all of the wrong way and wasting your time and energy. Knowing the mistakes of losing weight is very important to achieve the desired result and maintain your health.
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final word
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Slimming and losing weight has a special way and method. You must have a proper sports nutrition plan to achieve results.
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Unfortunately, there are wrong methods and wrong beliefs for losing weight that some people go to. In this article, we introduced the types of weight loss mistakes. Read these weight loss mistakes and avoid them as much as you can.
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References: medicinenet
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