Despite sports and nutrition, there is not much on the scale – many people who want to lose weight know the problem and know that it is not so easy to get rid of a few pounds.
But what are the reasons? What are we doing wrong? The following top ten illustrate the most common nutritional errors – and how easily we can solve them.
1. You don’t go far with extremes
Some rely on more or less radical measures, such as crash diets, fasting diets, or abstaining from dinner to lose weight.
But the extremes will not get you where you want to go: As soon as you try to lose a lot of weight quickly, you put your body on standby – and it stays in its reserves.
When he gets more food after eating, he begins to put in more reserves to prepare for the next hunger trip: the classic yo-yo effect.
2. To give up too soon
Instead of radical measures, you should therefore switch your diet over the long term. It means being patient and staying where the scale is for a long time.
In order for the fat deposits to dissolve, the metabolism must first adapt to the new situation.
Weight stagnation is normal. The period is individually different, but usually does not exceed a maximum of four weeks.
3. Measure the success of the weight
Another reason for weight loss may be to reduce fat and build muscle mass at the same time. Diet success is not always recognized by its rankings.
Instead, waist and hip measurements could be legible, so occasionally you need to measure your body circumference to see if you are getting close to your goal.
Even direct comparison of photos before and during your diet helps you visualize small achievements.
4. Expectations too high
Don't expect miracles! Those who abstain from crash diets and diet changes to avoid the yo-yo effect slowing down.
Real and healthy is half a pound a week. You can do this by sweeping about 500 kilocalories from the menu daily.
5. Don't eat enough
Eating too little is another typical nutritional mistake. Because those who always suffer from hunger get more food cravings.
Instead, you should plan three to five small meals throughout the day and satisfy your hunger with low-calorie foods that will fill you with fiber and protein for a long time.
They include, for example, all vegetables, legumes like chickpeas or lentils, nuts and fish.
Gallery: Foods that Increase Fat Burning
6. break between snacks
However, too many snacks are also counterproductive as they prevent the fat from burning.
Always watch for longer dinners of at least two to three hours.
7. Too many light products
On average, light products have about 30 percent fewer calories than original products. However, they are not healthier. Instead of fat, light products often contain artificial flavors, sugars, and sweeteners.
The diet is therefore not healthier, just because you replace the original products with a lighter version. There is a risk of eating more – because the products are so "light".
So don't go for diet products. Instead, you should increasingly resort to natural, unprocessed foods as part of changing your diet.
8. Eat and carbohydrates in the evening
Many weight loss volunteers work without carbs in the evening to boost fat burning. In theory, that makes sense. However, giving up also carries risks.
Therefore, complete renunciation of carbohydrates can disrupt metabolism.
A nutrition expert's recommendation says that you can work without carbs three times a week in the evening. However, 50 percent of the diet should continue to consist of carbohydrates – best in the form of starchy vegetables, fruits, and whole grains.
9. Don't sleep enough
Another aspect of losing weight while losing weight is sleep. People who are tired and do not sleep often eat much more.
For this reason, you should always pay attention to sufficient sleep. It should be seven to eight hours a day to keep your stress levels low.
10. Not enough exercise
It is not enough to eat less to lose weight. If you want to be slimmer in the long run, you also need to exercise regularly. Quitting sports slows down metabolism.
So, pounds cannot be rolled as desired. At least three times a week you should at least start sweating, preferably in endurance and weight training alternately.