The 9 Most Common Mistakes You Can Make During Your Diet

Avoid the Most Common Mistakes that can Backup You from Your Coveted Results! It has been several weeks since you started training and eating healthy, but you still can’t see the results. You are nervously checking your weight, counting calories, but you haven’t noticed any changes. We understand that losing weight is a really difficult and lengthy process. For this reason, avoid the most common mistakes that can endanger you when working on excess pounds. Read through our 9 tips and you may find the cause of your failure among them and you will finally achieve your fitness goals. The 7 Most Common Mistakes During Your Weight Loss Journey: 1. Forget about Hydration When it comes to lifestyle changes, they usually only talk about eating. People pay attention to their eating habits but often forget to consume enough water. Insufficient hydration reduces the amount of fluid in the stomach and misinterprets it as hunger. Thus, the feeling of hunger may also result from thirst. Therefore, if you are hungry, first try to drink water, wait 20 minutes and you will see that your hunger was not the only thirst. 2. Choose the Right Fluids Do you accidentally forget that not all drinks are calorie-free? Many of them contain natural amounts of carbohydrates, possibly with added sugars. Therefore, the number of carbohydrates and sugars should always be checked on the packaging of the product so that we know how many “extra calories” we are putting in the body.This applies, for example, to 100% fruit juices, which many people consume in the morning. 100% fruit juice is a good vitamin and another source of nutrients, but it also contains sugar, so we cannot say that it is low in calories.If you look at apple juice, for example, and compare it with a cola sweetened drink, the results are really surprising. Apple juice contains 9.6 g of sugar per 100 ml, while cola drink contains only 9 g of sugar. [2] [3]   Consuming excessive amounts of juice, like sweetened drinks, can lead to weight problems.[1]  Of course, fruit juice is not an unhealthy drink. However, when it comes to losing weight, it is very important to bring in less sugar, so you should not overdo the consumption of 100% juice.[4] [5]  3. Watch Out with Alcohol Your coffee and tea do not sweeten, you do not consume high-calorie drinks, but in the evenings you like to have a glass of beer or wine. Still wondering why you won’t? Of course, alcohol contains a lot of calories, for example, a large beer has 180 calories and a glass of red wine can have about 140 calories. Imagine drinking 4 glasses of beer on a Friday night. You didn’t know how, but you already put 720 extra calories in your body. Therefore, pay attention to how much alcohol you consume, and perhaps consider it better to eliminate it from your diet. [6] [7] 4. You Usually Eat Too Fast The hectic world and average life will reduce people’s time spent eating. We are already running in the morning and we do not have time for a quiet meal in the evening. Eating food too fast is not only unpleasant, but also detrimental to our health. When you eat food too fast, your body does not have enough time to send signs of fullness to the brain. Because the brain needs to receive information from the stomach, and hormone commands are needed to realize that already partially digested food is already migrating through the digestive tract. These processes usually take 15 to 20 minutes. [8] A study in Japan looked at three groups over 5 years. The first group of subjects tested fast food, the second group at normal pace, and the third group slowly consumed food. 11.6% of fast-eating people were predisposed to metabolic syndrome. The results for the other groups were significantly lower. People who ate at a normal pace had a 6.5% tendency to eat, while those who ate slowly were only 2.3% predisposed to the metabolic syndrome. Metabolic syndrome is not a disease itself, but rather a group of risk factors that lead to disease. They include obesity. high blood pressure, increased levels of so-called ‘bad fats’, and high blood sugar. The development of the syndrome can be considered as the presence of only one of these factors in the patient. The combination of several factors further increases the risk of developing several other diseases. However, it is positive that the metabolic syndrome can also be controlled. This requires a major lifestyle change. [8] [16] Cooking is sometimes a time-consuming process but also relaxation. Slow down your life a bit, start cooking for yourself and learn to enjoy this process. If you’re interested in some great recipes to get started, check out some of my recipes. 5. You Sleep Less than 6 Hours You cannot function fully if you do not get enough sleep. Our body needs time to regenerate. It may be surprising to you, but sleep also affects weight loss by the hormones leptin and ghrelin. Leptin can be called the “satiety hormone” and ghrelin could be called the “hunger hormone”. Lack of sleep reduces our leptin levels and our body starts to produce more ghrelins. The result is that we then start to feel hungry. [9] One study looked at the effects of sleep on weight loss. The study aimed to observe a decrease in hip size values during sleep. Two groups were formed, the first group sleeping less than 6 hours and the second group sleeping 7 to 9 hours. The results of the research were clear. Lack of sleep also affects the amount of fat we burn during the night. [10] Research has also shown that there is a correlation between sleep deprivation and food choice. Research has shown that people with sleep deprivation eat more often during the night and generally choose foods that are higher in carbohydrates. Another study elaborates on dietary choices based on the fat content of foods. Participants who suffered from sleep deprivation chose foods that contained twice as much fat as those selected by the other group, who were sleeping at least 8 hours. [11] 6. You Have Removed Fat from Your Diet Fat is generally considered to be an undesirable substance from which one can gain weight. However, there are several types of fats. Some of them are healthy and our body needs them to function properly, so we cannot avoid consuming them with our diet. Fats in the human body are nutrients that supply the body with energy, while 1 gram of fat contains 9 calories. Our body needs it because of the absorption of vitamins A, D, E, and K. Fats can be divided into two basic types – saturated and unsaturated. In our diet, both types are usually present, but in different proportions. [15] 7. You Do Not Read the Food Labels Do you choose foods based on their packaging or composition? Product labels should not be ignored as they include a list of ingredients as well as the quantities contained in the product. However, due to the spectacular inscriptions on the front page and slogans such as “healthy, natural, low fat”, we often forget to check the true composition of the products. However, this is very important because the words ‘healthy food’ does not guarantee that it is a truly healthy product. It may be surprising to you how much food has better advertising and packaging than its actual composition. Labels that read the “fat-free” slogan can often conceal high sugars, lots of salt, or calories. Therefore, it is always very important to strive at least as much to read the product ingredient list as it is on the back of the pack. [1] [2] 8. You Train Too Much To accelerate the weight loss process, many people work out as much as possible, so they do more sets, do more exercises, and increase their workouts. However, you should be patient about losing weight. Suppose you have changed your eating habits and are maintaining a calorie deficit. Also, if you increase your workouts dramatically, you will add additional stress to your body, which can cause you to feel tired and tired. [12] A study also points out the better health of people who do light training. Proper cardio training at the right intensity and length can also improve “good” HDL cholesterol, blood pressure and triglyceride ratio.The opposite is true for top athletes. Research has shown that marathon runners have an increased risk of arterial thrombosis, resulting in narrowing of blood vessels and poor permeability. And for high endurance sports, there is a 5x higher risk of atrial fibrillation, a major risk factor for cerebral hemorrhage. [13] Intense and regular exercise is a way to prevent disease and keep your body in good condition. Too much exercise, on the other hand, can weaken our body and cause the opposite reaction to what we want to achieve. Therefore, always think about doing too much and focusing on quality and regularity instead of training. 9. You Do Not Consume Enough Protein Sufficient protein intake is very important during the period of weight change. A study pointed out the fact that protein increases the sense of fullness by lowering the level of the ghrelin hunger hormone. Proteins are also the basic building blocks of our muscles and provide for muscle mass growth. Stronger muscles bring more strength and energy to your workout, giving you more energy to burn fat. [14]  Higher muscle mass is not the only reason why proteins help speed up the process of losing weight. Higher doses of protein accelerate metabolism. Metabolism works on a 24/7 schedule and, thanks to the higher intake, we start to burn more, even during sleep. Research has shown that we can increase the number of calories we burn by up to 80 – 260 calories. This is caused by what is called the thermal effect of food. Our metabolism responds to the intake of food by increasing the amount of energy released through processes such as digestion, absorption of nutrients and their deposition. Compared to other nutrients, the thermal effects of proteins are 20-30% more spectacular, while carbohydrates are at 5-10% and fats are only 0-3%. [17] [18] Do you want to know more about protein and its consumption? Read our article – How Much Protein Can Your Body Build Into Muscle Mass? I hope that following these tips will help you achieve your fitness goals quickly and efficiently. The key is a balanced diet, plenty of fluids and rest. Remember, making a thoughtful lifestyle change is more effective than a fast diet. However, health is enough motivation to change your lifestyle. I wish you every success! If you would like your friends to be aware of this article, do not hesitate to share it. Instagram:  Sources: [1] Franziska Spritzler – 15 Common Mistakes When Trying to Lose Weight[2] Jaime Osnato – 10 of the Most Common Weight-Loss Mistakes [3] Kimberly Holland – Biggest Mistake Dieters Make? Not Enough Water[4] Apple juice, canned or bottled, unsweetened, without added ascorbic acid[5] Carbonated beverage, cola, contains caffeine [pop, soda, soft drink][6] Aaron Kandola – Possible reasons weight loss is not working [7] Beer [8] Luisa Dillner – Is eating too quickly bad for your health[9] 11 Common Mistakes People Make When Trying to Lose Weight [10] Maria Cohut – Poor sleep may hinder weight loss, study shows [11] Sleep More, Weigh Less [12] Jason Helmes – 5 Weight-Loss Sins Everyone Makes (And How To Fix Them!)[13] K. Aleisha Fetters – How Much Cardio Is Really Good for Your Heart?[14] Kris Gunnars – 10 Science-Backed Reasons to Eat More Protein [15] Types of Fats [16] What Is Metabolic Syndrome? [17] Dominik H Pesta, Varman T Samuel – A high-protein diet for reducing body fat: mechanisms and possible caveats [18] Kris Gunnars – How Protein Can Help You Lose Weight Naturally