The truth is said, the road to hell is paved with good intentions. In the fight against obesity, any of these common mistakes, which at first glance seems to be a reliable tool for losing weight, can hinder the successful improvement of the physique.
Do you consider every calorie, refuse your favorite foods and products and still do not see any results? If you sit on a diet for a long time and carefully follow the weight loss program, but the scales arrow still stands still, it’s time to carefully analyze your approach.
Sometimes small mistakes made during the diet can lead to great weaknesses, if not correct them immediately. Faced one of the following problems, preventing you from getting rid of excess weight? Try to correct the situation as quickly as possible in order to effectively achieve the desired goal.
1. YOU SIT ON THE DIET TOO LONG
When was the last time you left the table, feeling really satisfied after eating? If you are constantly harassed by a painful sense of hunger, you need to change something.
The first reason why you do not burn fat as effectively as you would like is that perhaps you just sat on a diet for too long. A prolonged diet can lead to a state of chronic calorie deficit. As a result of a severe fasting regime, metabolism slows down. Of course, you consume fewer calories, but you also burn less, and under such conditions it is difficult to achieve tangible progress.
If you stay on a diet for a long time, take a break. Jokes aside! Do not be afraid to take a breather for 2-4 weeks and at the time stop worrying about counting calories. You just take one small step back to continue to see the results in the long run.
2. YOU WRONGLY CONSIDER THE CALORILITY OF FOOD
Perhaps the most common reason why people can not lose weight is because they simply do not correctly consider the calorie content of food.
You are preparing a nightly snack before bed. Generously scoop a spoonful of peanut butter from a jar and mix it with Greek yoghurt. But wait. How much peanut butter was in this spoon? If it seems to you that this is about one tablespoon, but in reality it is more like two full spoons – consider, you on an equal place received plus 80-100 calories. And you still wonder why your diet does not work!
Peanut butter is a good example, because it is very high in calories, but you do not usually use a measuring spoon to add a little oil to the usual dish. Adopt the same mistake with other high-calorie foods, such as red meat, salmon, pasta or nuts – and you will understand why you can not get rid of hated kilograms.
3. YOU LEAVE FROM THE DIET ON THE WEEKEND
How many times have you heard people say that they are true to their diet … during the working week? But here come the weekend – and the end of severe restrictions! But the weekend is almost 30% of the week. If you follow the diet only 70% of the time, it’s no wonder that eventually you will not see the desired result.
It is better to try a percentage ratio of 90/10: follow your diet 90% of the time, then relax and enjoy the remaining 10%. This is a great rule that will allow you a little pampered yourself, but in general in matters of diet will help to stay on the right track.
If 30% of the time you ignore the right food and eat harmful food, you can never lose weight. Be realistic about how closely you follow your meal plan. It is not enough to sit on a diet only on weekdays – the weekend is also considered.
4. YOU DO NOT CORRECT YOUR NUTRITION PROGRAM FOR ACHIEVING PROGRESS
People also often do not see the results of the diet, as they do not adjust their food program as progress is made. They start to follow a diet, see great results and just continue to do what they did right from the start, expecting more from the same steps. Unfortunately, this does not always work. Your physique changes in response to a certain nutrition plan, respectively, your meal plan should also change over time.
The more slender you become, the more intensively your body switches to starvation mode and strives to conserve energy. Although this seems completely illogical, avoiding this reaction is helped by eating more carbohydrates. Increased carbohydrate intake can also improve insulin sensitivity and stimulate the release of the hormone leptin, which helps maintain body weight.
5. YOU WALK TO THE ROOM ONLY TO FIRE CALORIES
Everyone knows that in order to lose weight, you need to train a lot and intensively. There’s nothing wrong with going to the gym with one sole purpose to burn calories – only if you do not just focus on this indicator. If you just want to burn calories, most likely you will be engaged all the time on cardio-simulators, simply because they show the number of calories burned and thereby make it easier to track progress.
The barbell and dumbbells do not know how to count calories on their own, but the exercises with them can lead to the most significant changes in the physique. Not only does weight training help burn fat in general, they also aesthetically improve your body.
That’s why at least 70% of the time in the gym is recommended to spend on strength training. Cardio exercises are extremely useful for health, but they should not replace, but improve and consolidate the results of strength training. Do not rely solely on cardio to stimulate a calorie deficit.
To achieve the best results, perform exercises one by one, with short rest periods. The study, published in the Journal of Strength and Conditioning Research, notes that as a result of training with a short rest period, the burning of calories increases.
6. YOUR TRAINING IS TOO TOUGH
You might think that in the gym you need to constantly spread more than 100%. In fact, intensive training is not bad – of course, if this maximum output of energy positively affects the other 23 hours of your day.
Many athletes, especially beginners, work at the limit of physical abilities during training, and at other times lead a sedentary lifestyle. Why? Just because they are very tired of exercise!
All small segments of physical activity during the day play a huge role for the total daily volume of calories burnt. If you are too tired to go for a walk, clean the house or play with the children. Training, which leaves you completely exhausted, ultimately reduces, rather than increases, the total burning of calories.
For example, you perform a heavy but not exhausting workout, during which you burn 300 calories. After its completion, you have enough energy to burn another 400 calories during the day. The total volume is 700 calories burned per day.
Now suppose that you are doing an extremely grueling exercise, during which you burn as many as 500 calories. You are so tired that you spend the rest of the day lying on the couch. How many calories will you burn in addition to this day? Well if 50. We have a total daily volume of 550 calories burnt.
As you can see, too intense training negatively affects fat burning.
7. YOU ARE CREATING AN ANIMAL HOLIDAY AFTER THE TRAINING
Finally, beware of this common mistake: do not spoil yourself with too high-calorie food after a strenuous workout. The increase in strength and health benefits of the cardiovascular system, you will feel whether you have a snack after training or not. But in terms of burning calories this is of great importance. If you just get out of the gym, you drink a big fruit cocktail and eat a donut with cream cheese, eventually you neutralize the calorie deficit, which then stimulates hard work.
Undoubtedly, after training you need carbohydrates. Just remember that these calories are also considered. Therefore, compensating for the loss of calories after exercise, do not consume an additional 400 calories during a snack.