The most common mistakes people make in their diet
There are a great number of articles on weight loss, lots of advice on how to lose weight, still there are common mistakes that most people make over and over again. Therefore it is worth going through them from time to time, because if you read this article, you probably the kind of person who wants to eat well and be in a better shape. It can happen that you also make these mistakes even if you pay attention to what you eat and when.
#1 Drinking calories and sugar
Staying hydrated is important for everyone. When it’s mainly still water and sugar free tea you’re on the right path.
Juices on the other hand are healthy - if they are made of 100% fruit - but most of them contain lots of sugar. Drinking mainly juices all day can destroy your diet plan, not to mention other high-calorie, high sugar soft drinks.
#2 Avoiding fats not carbs
It’s a widely accepted belief that weight gain is caused by consuming too much fat. Light products mostly fat-free products, but if you want to lose weight you had better focus on your carbohydrate intake. Your body needs good fats while in theory you could live without carbs. The bigger part of carbs should come from vegetables and gluten free sources (e.g.: sweet potato, brown rice, buckwheat)
#3 Focusing too much on the calories
We mentioned a few times before that it’s not the calories that count the most, but rather the food they are coming from. 200 kcal from broccoli and 200 kcal from a chocolate bar won’t have the same effect on our body, since they cause different insulin response and hormonal effect. If you still want to count calories, keep the amount of starchy carbs in mind and the pure protein you eat. You should cut back on starch while you should consume at least 0,8 grams of protein per kg of bodyweight. If you are physically active you can even double this amount.
#4 Eating quickly (while standing, in front of the TV, at your office desk)
Lots of people say and think they generally eat very little and still not able to lose weight. Although eating little is not a good strategy (see #5), there is only a slight chance for eating very little and still not losing weight (except for some rare medical conditions). The most likely reason is that there are some hidden calories which are not even taken into account because of the food eaten here and there during the day. Even if someone eats very little it doesn’t lead to weight loss automatically because of the „bad calories” (too much sugar and flour) or simply the food doesn’t match someone’s hormone type.
#5 Starving - mixing up the „When” and „What”
Knowing when to eat is not nearly as important as knowing what to eat. When you starve yourself your metabolism slows down which hinders weight loss, not to mention the fact that starving is not a pleasant thing. You should focus more on what you eat instead of when you eat it. You can eat vegetables and protein even later in the day (as late as 1-2 hours before bed), and if you have a natural protein shake you don’t have to be afraid of gaining weight by consuming that.
#6 Overestimated calorie burn
Even if you’re physically active, you still have to pay attention to your calorie intake. Exercising itself is not enough to maintain a healthy weight.
#7 Overestimate the benefits of whole, paleo and organic food
This is the case of „healthy but fattening”. Just because a food is made from whole grain, it still contains starch as well as carbs and calories. These types of foods are usually healthy (when there’s no added sugar and additives in them), but still they can lead to weight gain. When it comes to healthy eating they are definitely better choices than the traditional versions, but you need to pay attention how much you eat of them. If you follow the „cheating day” strategy, you must avoid them on all of the non-cheat days.
#8 Low protein intake
Depending on which type you are in terms of the source of your energy (fat or carbs), the base of your nutrition has to be protein. That is good quality, clean protein, lean meat, fish, egg, high protein vegetable protein sources and supplements. Every meal has to contain protein, if you use supplements, the best type is a natural, additive-free, allergen-free (lactose- and gluten-free) protein supplement.
Hopefully you do not make these mistakes, pay attention to your nutrition so you can get great results soon. Maintaining a healthy life is not just a diet plan, it’s a way of life.