There are typical mistakes when trying to lose weight. When we want to lose weight, we always think it's enough to apply the popular saying "Eat less, and exercise more," but when we start doing it, we realize it's not that easy, and the dreaded plateau appears.
If it were that simple, we would all be thin and fit...
But wait! Not all is lost. In this article, we will tell you about the typical mistakes that are made and that prevent you from losing weight or body fat, and how to avoid that plateau.
Avoid these mistakes when trying to lose weight
1. Eating too many or too few calories
It's clear that a calorie deficit is necessary for weight loss; however, it can be counterproductive if the deficit is too high or prolonged. Studies show that 1000-calorie diets (depending on the person) can cause not only muscle mass loss but also a decrease in metabolic rate. Furthermore, as we put our body through a certain amount of stress, blood cortisol levels rise, a hormone that inhibits fat loss and accelerates muscle mass loss.
On the other hand, sometimes, believing that certain foods are healthy, we increase our consumption and exceed our caloric intake without realizing it.
2. Focusing only on the scale
It's normal to feel that after the 3rd week, weight loss becomes slower and slower, but it's important to know that weight is influenced by many variables such as fluids, your period, fluid retention, or the time food consumed remains in your system. In fact, weight can change up to 1.8 kg throughout the day.
That's why measurements like waist, hips, arms, etc., always taken at the same point, help to observe if our body is really changing.
3. Exaggerating the consumption of "light," "sugar-free," "fat-free" foods.
Some "sugar-free" or "fat-free" products tend to be the opposite of healthy. If they are low in sugar, they usually increase the amount of fat, especially saturated fat, to make them taste good. And if they are low in fat, they increase the amount of sugar (this often happens with fruit yogurts).
That's why it's important to read food labels carefully and know how to choose a reliable product. A good example is Weider oat flour, which in addition to being "low in sugar," has a low amount of fat (with almost no saturated fat) and is also high in fiber.
Other low-sugar foods that can help you:
4. Not eating enough protein
Protein has been shown to aid weight loss. In fact, it can reduce appetite, increase feelings of fullness, boost metabolic rate, and even protect muscle mass during hypocaloric diets.
You can help yourself by consuming a protein shake after training like Premium Whey or Gold Whey.
Or even a protein shake that helps satisfy hunger between meals, such as: Day & Night Casein
5. Sticking to the same routine for too long
Maintaining the same routine without changing it, both for exercise and diet, is a mistake. We tend to adapt to changes, and our body does too, and when it adapts, fat loss changes slow down.
To vary your diet, you can incorporate days with more carbohydrates and other days with fewer (cut off intake after dinner). Similarly, with training, you can change your routines every 4 weeks by introducing different exercises or changing intensities and volume.
6. Not sleeping well
Lack of sleep is linked to a compensatory response of eating more; feeling sleepy makes you eat more, which is not good when you are on a diet to lose weight.
In addition, the hormone cortisol increases and is responsible for inhibiting body fat loss when elevated.
Weight loss is the result of a combination of good eating habits; it does not happen miraculously nor is it the consequence of just one variable.
We hope you found the information useful!
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