Getting into shape and following a diet can seem very tough.At times it feels like you’re doing everything right, yet not getting the results you desire. We know how frustrating and heartbreaking that is. Here’s some advice from our experts for what really works when it comes to shedding unwanted pounds and what are the common mistakes that need to be avoided.
Self-consciousness has attacked the mental health of the average person in the twentieth century. A person’s thought process has changed drastically since the emergence of new technology and with it the rise of new trends. Apps like Instagram and Snap chat have made people beauty conscious, while modern health and fitness trends result in people becoming more body-conscious.People are working hard on themselves to fit in with the ideal definition of a ‘good body’. Individual perceptions are changing by these beauty standards, and people are working hard day and night to get their dream toned, ripped or muscular body. However, in the process of reaching their desired goals, people are being misguided by falsehoods in the form of wrong advice or false information.
It is no secret that losing weight is a wearisome task that can be achieved through strong willpower and discipline. Working out regularly and eating a balanced diet are important to lose weight in an appropriate and healthy manner. Often in our attempt to shed some pounds, we end up making some common mistakes that are important to avoid to ensure a smooth and healthy weight loss journey. Here are some of the common mistakes that people make on their journey of weight loss.
Consumption of the dodgy ‘health foods’
A lot of companies advertise their product as being healthy, when in fact they may not be suitable for you to consume it for weight loss. Products like protein bars and fruit juice are mostly advertised as healthy products, but they are packed with unhealthy ingredients like saturated fats and added sugar, which will not only increase your calorie count but also make the process of losing weight for you difficult.
A diet without any exercise and exercise without any diet
Exercise and everyday diet go hand in hand. It is advisable that in the journey of weight loss, one must always prefer healthy training and healthy food. Dieting is necessary to get the appropriate calories and nutrition while exercise is essential to effectively utilise those calories for fuelling the body. Neglecting either one will cause an imbalance in metabolism and lifestyle.
Consumption of “wrong foods”
There have been a lot of debates on whether snacking in between meals makes you gain weight. But it is not too deleterious, and it mostly depends on what you snack on. Consumption of nutritious food like yogurt, oatmeal, or dry fruits not only provide nutrition but also help in controlling hunger. By snacking on foods like buns, cake or potato chips, you will consume foods that don’t curb hunger and that contain calories that do not provide any nutrition.
Skipping meals
This one is common and the most important one to be taken care of. People try to consume less calories by skipping meals, but it is not really a good idea. Not only are you losing out on vital nutrition intake, but your metabolism slows down gradually, sending the body into survival mode. This makes it harder to lose weight and can even result in putting on more weight.
Ignoring intake of carbohydrates
Most people who try to lose weight avoid intake of carbohydrates because they think it’ll make them gain weight. But it actually depends on what type of carbohydrates you consume – simple or complex. It is advisable to let go of carbs which are present in foods like pasta, white bread, and processed food. However, complex carbs like chapati, potato and rice should not be eliminated from our diet plan as they are high in fiber and provide energy for our body functions.
Crash diet ( a low calorie diet)
Crash diet is a type of diet where one intends to lose weight in a short span of time, by consuming minimal calories in a day. No doubt it is very tempting as it provides a quick fix solution to a long term problem. But such a diet is harmful to the body in numerous ways. It weakens the immune system and causes malnutrition. Once the crash diet is over people tend to gain weight swiftly as they start eating a lot of food, so one should not prefer it in the long run.
So what really works?
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Eat Slowly
We advise people to chew their food slowly and swallow only when the food is all chewed up. Yes, we know it takes time. But it allows you to enjoy your food more as well as improve our digestion. It helps in absorbing nutrients better and makes one feel calmer and more in control.
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Write down everything you bite!
Remember folks this is really important.Food journaling is really important because it helps you stay accountable with what you eat in the whole day.Many people underestimate their food portion sizes. If you aren’t getting the results you want, a food journal can show your areas of struggle. Many studies have also proved the effectiveness of food journaling for weight loss.
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Exercise every part of your body
There are days when you don’t get to workout because of some tight schedule. But exercising doesn’t always mean to go to the gym. Do it in bed, while seated, standing or walking,any way you want. You need to just move. People have this misconception that five minutes doesn’t really make a big difference, but every minute actually counts. It makes a great difference.
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Never skip a meal
Sometimes it seems like the easiest way to shed pounds is to just skip meals. Of course, you won’t starve to death by missing the occasional breakfast, lunch, or dinner. But is there no harm? Yes there is. Whether you want to lose weight, or just maintain a healthy lifestyle, having a regular consistent meal schedule is important. Remember the ultimate goal is to stay alive. You need to honor your hunger and don’t allow your body to be starved. You should prefer eating every four hours.
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Stay Hydrated always
Water is very important when you’re trying to achieve a healthy weight loss, as it improves the digestive system which helps the fats to be eliminated from the body more efficiently. Drinking water regularly helps to flush your system out. It also reduces fluid retention and decreases your appetite. Many researchers have found that people who drink two glasses of water before a meal are likely to lose more weight than people who don’t drink water before meals.
6. Skip the Liquid Calories
There is a strong bond between sugar-sweetened beverages and weight gain. If you regularly have a sip of something sweet there are more chances of gaining weight. Liquid calories do not hold strong satiety properties, they don’t suppress hunger and don’t evoke compensatory dietary responses.
Losing weight is an exhausting journey. Diet is an important factor of weight loss, the simplest way to start your expedition is by making conscious food choices. The most important thing to remember is to honor your hunger and your body. Losing weight should not be the only goal, but losing weight in a healthy manner should be the goal. Weight loss journey is not a marathon. It is the small, gradual changes that will make the biggest impact on helping people with weight loss, and ultimately, with weight maintenance. Remember dear readers, one pound at a time.
