People often join the gym to improve health. But, although some deny it, achieving an attractive physical appearance is also one of the priority objectives.
Playing sports is healthy and brings many benefits not only for our physical but also for mental well-being. Now, if we want to lose weight, physical exercise is only part of our task. The control of the psychological aspects and the correct feeding will determine our success or failure.
Most common mistakes when dieting
But dieting is not easy and when after a few weeks it is found that the layer of fat that covers the body has not disappeared, frustration and demotivation arrive.
In this article, we explain what are the most common mistakes when dieting.
1. Not be realistic
Without a doubt, one of the most frequent mistakes is not being realistic. When we start a diet, we may be hyper motivated, that we have had an idea of what our body will be after a few months and how good we will not feel. But the reality is that weight loss is a slow process, in which you have to work hard; and depending on the percentage of body fat, we will need more or less time.
The lack of motivation is not good, but neither is the excess, which usually ends in frustration and, paradoxically, in demotivation.
2. Follow a miraculous diet
And of course, not being realistic is often caused by misinformation. Internet and the digital world have entered our lives stomping. In this context, it is easy to get carried away by information. In addition, large companies dedicated to the nutrition sector constantly bombard us with messages that send us an erroneous view of reality. It seems easy to achieve a body ten in a month by following a type of diet or consuming a certain supplement.
In recent decades, different diets have emerged that are not healthy at all. For example, some reduce carbohydrate intake or rely on excessive protein intake. The reality is this: Regarding nutrition, shortcuts are not good. This can produce a rebound effect after a while, and the consequences not only affect our health but our goal of losing weight.
3. Do not eat enough
But, besides these diets, there are others that simply make us hungry. It is true that when we want to lose weight we must consume fewer calories than we burn. But that does not mean that we should go on a hunger strike. We must select foods that satisfy us and consume products with high nutritional power.
4. Do not eat 5 times a day
In addition, another widely used strategy is to eat 5 times a day. In this way we avoid spending long hours fasting, and our body is always well-nourished, which will have a positive effect not only when losing weight, but our concentration or our mental state will also benefit.
In short, if we distribute the daily calories in 5 meals and it is possible to control hunger, keep the body and metabolism at optimal levels and also allows us to lose weight.
5. Skipping breakfast
Especially important, and that is why it should be noted, is skipping breakfast. Big mistake! Breakfast is perhaps the most important meal of the day. If we do not have breakfast, this fact will accompany us throughout the day. Now, equally important is dinner. You can dine lightly, but not go to bed without dinner, because at midnight we can suffer the consequences.
6. Don't sleep well
Sleeping well or badly will be crucial when it comes to following a diet or not. If you sleep well, our metabolism will work better. Otherwise, if you sleep poorly, you will be tired during the day which will affect your other habits such as eating.
7. Stressed lifestyle
The stressed lifestyle is detrimental to following a diet. You will rarely be able to eat at the right times to prepare the right food, so it will result in a total failure. In addition, this will force you to eat fast, which will influence satiety.
8. Do not exercise
As already mentioned, sports practice is essential to losing those extra pounds. Several studies show that, for long-term fat loss, it is necessary to combine the nutritional aspects with the practice of physical exercise. Without this last factor, you will hardly be able to cause the energy imbalance in a healthy way.
9. Not being well hydrated
Water is essential not only for life, but it is also essential if we are on a diet. Water will help you feel full and burn fat and, in addition, if you play sports you will be hydrated. A good option is to drink water with lemon, which will also give you an extra dose of vitamin C
10. Do not include fruits
Fruits are foods with few calories but a very high nutritional value. In addition, they contain fiber that helps regulate our intestines and make us feel satiated. Changing unhealthy foods, for example industrial pastries, for fruit is a great option. We will be giving the body a healthy option full of vitamins.
11. Do not control sugar and salt
Salt and sugar are not good for weight loss or diet. While salt is responsible for fluid retention, excess sugar consumption increases insulin levels.
At present, many foods with high glycemic index are consumed, such as carbohydrates from refined cereals (for example, industrial pastries) and sugar. These foods cause hyperglycemia to occur and, consequently, we have an energy peak and then an increase in hunger. That is why we recommend the consumption of slow-absorbed carbohydrates (for example, brown rice) that keeps us satiated for longer.
12. Eat light products
There is a lot of marketing behind light products. However, an investigation by the National Obesity Forum and the Public Health Collaboration (institutions of the United Kingdom) states that consuming these low-calorie foods frequently can generate as much or more sugar and fat than what they claim to eliminate in principle. Therefore, as far as possible, it is better to avoid them.