OVEREATING HEALTHY FOOD
It's easy to overeat healthy foods. You know healthy foods are good for you, so you don't think large portions will affect you. However, despite its benefits, it can still lead to weight gain. Even if calories come from nutritious whole foods, calories are still calories (excess calories mean obesity). Even foods like avocado, quinoa, hummus, and brown rice are too high in calories to get started.
Tip: Search for a single serving of healthy food and stick to it. For example, a serving of avocado accounts for 1/3 of the whole avocado. You can eat more, but "remember the serving size."
WEIGHING YOURSELF TOO OFTEN
Although daily weighing does not directly hinder weight loss; but causes a lot of frustration. It is important to remember that healthy and successful weight loss is a gradual process. The actual numbers on the weight scale may be affected by several reasons every day, such as gaining muscle through strength training or natural weight fluctuations during the menstrual cycle. If you do not see the desired result on the scale, you may be discouraged and binge eats, which may disturb your weight loss journey.
Tip: If you need to weigh in to stay motivated, don't do it more than once a week or even every two weeks.
GOING THROUGH STRESS
Stress is a fact of life, but unfortunately, excessive stress can inhibit your weight loss journey. Even worse, despite a healthy diet and regular exercise, it may also add some extra weight.
Under stress, your brain directs your cells to release cortisol - a hormone that makes you crave high-fat and sugary foods. The adrenaline burst during stressful times will eventually lead to adrenal fatigue, allowing your body to store more fat. Eventually, leading to weight gain.
Tip: Obviously, it is impossible to get rid of all anxiety and stress. However, you can manage stress to control cortisol levels and weight. Try relaxation techniques such as "meditation and deep breathing" to help relieve stress.
TRY THESE TIPS TO START YOUR WEIGHT LOSS JOURNEY
- Eat high-protein foods at every meal
- Exercise at least 30 minutes/3 times a week
- Eat two handfuls of vegetables of various colors at two meals a day
- Turn off all your electronic devices at least an hour before sleeping
The Takeaway
If you also make one of these common weight loss mistakes, don’t be nervous; you can easily get back on track with your weight loss goals. Undoubtedly, there are more dietetic mistakes, but these 3 are the most common mistakes, and figuring them out will help most dieters who are struggling to lose weight.
Consult your doctor or dietitian before making any significant lifestyle or dietary changes. Your doctor will know your health better.
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