8 common mistakes when losing weight

To look good, people massively undergo different diets, but often they do not get the desired result.

Here are some of the most common mistakes people make when trying to lose weight, and how to speed up the process.

Mistake #1. You did not solve the psychological problem

In most cases, the main reason for weight gain is more or less deep-rooted psycho-emotional problems. They can be associated with childhood traumas, personal relationships, whether unrealized or conscious and hidden. As long as you’re not digging out the root of the problem, you’ll lose weight and then go back to eating. And this process will become endless. It’s like cleaning the water without turning off the tap.

To do? – To finally understand why you are overeating, talk to yourself frankly or contact a psychoanalyst, so that he can find this problem and help you solve it.

Mistake #2. Not paying attention to health

The most common physiological causes of weight gain are different types of hormonal failures and a number of diseases. In particular, hypothyroidism and other thyroid dysfunctions, kidney failure, diabetes mellitus, hypothalamic dysfunction, metabolic syndrome, pancreatic and digestive system disorders, etc. lead to weight gain. If you don’t overeat and the weight gains, it can also be related to heart failure or nephrotic syndrome (due to swelling).

To do? – It is necessary to undergo a complete physical examination. I am sure that food helps to cure all diseases, but it is ideal to plan “nutritionally” when designing your food plan, solving not only an aesthetic problem, but also a health problem. However, severe cases may require pharmacological support.

Mistake #3. Diet Restriction

To get rid of excess weight, most “sit” on some new diet or an old and tried nutrition system that drastically limits the consumption of fats or carbohydrates. Often this works and the weight goes away, but this approach does not solve the problem: as soon as we return to the usual food (as a rule, imperceptibly for us), the old kilograms return, and quite quickly, and with 5- 6 extra kg.

To do? – To create a diet or a balanced diet, in which you can live your whole life (changing the details and mood, depending on the mood and the season, but at the same time keeping the base). The products must be exceptionally pleasant for you and also useful for your health and figure.

Ideally, the base of the menu should consist of: vegetables, fiber, raw vegetables and fruits, vegetable fats, shellfish, fish, some nuts and whole grains.

Mistake #4. Counting Calories

Counting calories has long been abandoned by nutritionists around the world, and yet this tradition lives on. And calorie counting advice is given by people who call themselves “professionals.” What can you eat, for example, at 1400 Kcal, recommended for women to lose weight? Option number one: two chocolates. Option number two – a full breakfast, lunch and dinner, consisting of products saturated with vitamins and minerals. In the first case, the sugar level will rise sharply, causing a wolfish appetite, and in the end you will eat a mountain in a roll. In the second you will be full, happy, and the weight will continue to come off comfortably and smoothly.

In most cases, the main reason for weight gain is psycho-emotional problems.

To do? – Eat consciously by choosing a food rich in vitamins and microelements, which, with small portions, can provide maximum saturation.

Mistake No. 5. Drink less water

Water is necessary for our body to normalize metabolic processes, activate blood circulation, well-coordinated work of all organs and systems, the removal of excess fluid, toxins and breakdown products from the body. Many drink little, because they do not feel thirsty. In fact, we feel thirsty only when the body is dehydrated and is crying out for help.

To do? – Drink at least 2.5 liters of clean water a day. Tea, juices do not count.

Mistake #6. lack of movement

Many hope to lose weight without playing sports. It is possible, but difficult – the weight will go slowly and one day it will stop. Many think that it will be necessary to increase the difference between the calories consumed and those spent by limiting the menu, and this is not the case. The body will quickly turn on the economy mode, and all the work will go wrong, not to mention physiological and psychological discomfort.

Also, without training, the skin will sag and the muscles will lose shape. As a result, the body will become flabby and unattractive. Do not forget also that with physical activity the body produces endorphins, which contribute to a good mood and a feeling of satisfaction. And a positive attitude in our lives is simply necessary!

To do? – Start doing the kind of activity you like. Go out, buy a subscription to the gym, to the pool, attend group sessions in the fitness room or go dancing. Get used to at least half an hour a day to train at home. You can download sets of exercises and do them as soon as you have free time. In any case, don’t try too hard at first, pick up speed gradually.

Mistake #7. strength training

Through strength training it is more difficult to get rid of fat, and when exercising, muscle mass begins to grow (so there may even be weight gain), but the fat will not go away, it can only be burned with cardio . In this case, many do not like it and believe that they can lose weight through diet and strength training. Indeed, if that is not enough, you will really lose weight visually, but the subcutaneous fat will remain and continue to interfere with the work of the internal organs as before. And most of the exterior will be evenly distributed over the body from strength exercises. Once you stop exercising, your muscles will sag and you won’t look the best.

To do? – You need to add cardio to strength exercises. It can be running, cycling, stationary cycling, jumping rope, circular and interval training.

Mistake #8. Desire for immediate results

One of the most common mistakes is unrealistic expectations. Many people want, regardless of the amount of excess weight, to get rid of it in a couple of weeks. And if this does not happen, they quickly lose inspiration. Especially if a starving diet and exhausting training ceased to produce results (and such a result in this case is inevitable).

To do? – Stop panicking and analyze what you did wrong. If you find it difficult, ask your dietitian for help and be patient. Also, losing 4-5 kg ​​​​per month is the norm, in cases of high initial weight, up to 7-8 kg is possible. Sudden weight loss is stressful for the body. It is difficult for the body to restructure itself to another type of work, so you will feel weakness, headaches, changes in the hormonal background and other side effects.