There are typical mistakes when trying to lose weight. When we want to lose weight, we always think that it is enough to apply the popular statement "Eat less, exercise more".But when we start to implement it, we realise that it is not so easy and the dreaded stagnation appears.
Y es que si fuera tan sencillo que todos estuviésemos delgados y en forma…
But wait, all is not lost, in this article we are going to tell you what are the typical mistakes that are made and that make you fail to lose weight and body fat and get away from that stagnation.
Avoid these mistakes when you want to lose weight
1. Comer demasiadas o muy pocas calorías
It is clear that a calorie deficit is necessary to achieve weight loss, however, it can be counterproductive if the deficit is too high or prolonged. Studies show that diets of 1000 calories (depending on the person) can cause not only loss of muscle mass, but also a decrease in metabolic rate. In addition, as we put our body through some stress, the cortisol in the blood is elevated, a hormone that inhibits fat loss and accelerates the loss of muscle mass.
On the other hand, sometimes, because we believe that certain foods are healthy, we increase our consumption and exceed our calorie intake without realising it.
2. Centrarse sólo en la báscula
It is normal for you to feel that from 3a Weight loss is getting slower and slower by the week, but it is important to know that weight is influenced by many variables such as fluids, period, fluid retention and the length of time food consumed remains in your system. In fact, weight can change by as much as 1.8kg throughout the day.
That is why measurements such as waist, hips, arms, etc., always at the same point help to see if our body is really changing.
3. Exagerar el consumo de los alimentos “light”, “sin azúcar”, “sin grasas”.
Some "sugar-free" or "fat-free" products tend to be the opposite of healthy. If it is low in sugar, they tend to increase the amount of fat and especially saturated fat to make them taste good, and if it is low in fat, they increase the amount of sugars (usually happens with fruit yoghurts).
That is why it is important to read food labelling carefully and choose a reliable product. A good example is the oat flours Weider products are not only "low in sugar", but also low in fat (almost no saturated fat) and high in fibre.
Other low-sugar foods that can help you:
4. No comer suficiente proteína
It has been shown that protein can aid weight loss, in fact, it can reduce appetite, increase feelings of fullness, increase metabolic rate and even protect muscle mass during low-calorie diets.
You can help yourself by consuming a protein shake after training such as Premium Whey o Gold Whey
Or even a protein shake that serves to satiate you between meals like: Day & Night Casein
5. Mantener la rutina por mucho tiempo
Maintaining the routine without changing it, both in terms of exercise and diet, is a mistake. We tend to adapt to the changes and so does our organism, and when they adapt, the changes in fat loss slow down.
To vary your diet you can incorporate days with more carbohydrates and other days with less (cut back on carbohydrate intake after lunch). As with training, you can change your routines every 4 weeks by adding different exercises or changing intensities and volume.
6. No dormir bien
Lack of sleep is linked to a compensatory response to eat more, the feeling of sleepiness makes you eat more, not good when you are on a weight loss diet.
Además la hormona cortisol aumenta y es responsable de inhibir la pérdida de grasa corporal cuando se encuentra elevada
Weight loss is the result of a combination of good eating habits, it does not happen miraculously, nor is it the result of just one variable.
We hope you liked the information!
