Dieting is often misunderstood. People blindly focus on what they should not eat or count calories without actually understanding what this means. There is this blind belief that all that is actually needed is to avoid things like sugar or dairy to drop the extra pounds. This is not actually the case.
Losing weight is often all about healthy eating, which practically means getting the varied foods your body needs. With this in mind, whenever you want to lose weight, the best thing you can do is to get information from trustworthy sources. To get you started, here are some of the biggest mistakes people often make when they are interested in shedding the weight they do not like.
Avoiding All Fat
Fat was and is still labelled as being the thing that makes you gain weight. It is completely true that when you consume too much of the wrong types of fats, you can end up with heart diseases or obesity. However, fats do play a big part in having good health and weight loss.
The best example anyone can give is Omega-3 fats. They are very important in lowering cholesterol levels and reducing inflammation. These are fats that will aid in the production of brain and nerve tissue. Also, it is worth mentioning that fats will make you feel full. This means your overall portion size will be reduced, which is an advantage few people know.
If you want to increase your intake of Omega-3 fats, you can try:
- Flax seeds
- Chia seeds
- Seafood like tuna or salmon
Removing All Carbohydrates From The Diet
When your diet is full of foods that have high refined carbs content (think white noodles, cereals, bagels), weight gain is something to worry about. Unfortunately, diets that remove carbohydrates are very popular these days. The problem with them is that they are going to be very boring and you will lose motivation. Also, you can end up with serious nutrient deficiencies because you remove the entire food group.
Weight gain is something to worry about when you eat too many simple carbohydrates. This also puts you at risk of ending up with diabetes. This includes consuming fruit juice concentrate, sucrose, fructose, brown sugar, and raw sugar. With complex carbs, they include several nutrients and can be a part of a healthy diet. This includes foods like:
- Whole grains
To keep things simple, what is very important is to choose good carbs. You can also switch a carb out from your meals.
Labeling Food As Bad Or Good
This stigmatizes some foods and you remove them from the diet. The problem is that this creates a diet pattern that might be unsustainable for you. It will make it harder to socialize and celebrate events, which will lead to isolation. In reality, there is no need to get rid of the foods you love when your goal is to lose weight. In fact, most of the best nutritionists out there will first ask you what foods you love in order to help you to build a nutrition plan that works for you.
As a very simple example, you can eat a slice of cake when you go to a birthday party. The trick is to make sure the rest of the day is filled with well-rounded meals. Moderation is what counts and what helps out so much more than people think when dieting.
Bad Eating Choices After You Exercise
Most people out there overestimate how many calories they burn when they exercise. They then believe there is no problem with eating a cookie. It is thus quite common to see people eat more than they should after they work out.
Keep in mind that exercise trackers are rarely accurate. They cannot properly estimate how much you burn. In fact, this is close to impossible for most people. Do not rely on calorie trackers and exercise apps. You have to focus on how hard you work out and how much time you do so. If you need something to eat, a treat to make you feel good about the hard work you put in, opt for something healthy. There are so many healthy, tasty treats after a workout.
Not Knowing The Basics
Countless people start dieting without knowing much about nutrition and losing weight. They start the regimen as they want to lose those pesky pounds. Without knowledge, you can make countless mistakes. This is particularly the case with the basics of weight loss, which you do need. Some of these basics are:
- Be careful with your portion control. As an example, the accurate serving of rice, pasta, or potatoes is just the size of the computer mouse you use.
- Limit the added sugars, saturated fats, and sodium intake. Carefully read nutrition labels so you can lower how much of such items you consume.
- Add vegetables, whole grains, and fruits to the diet.
- Reduce fast foods and processed foods as much as possible.
To help you, check out these dietary guidelines. Just make sure you do not blindly respect them since they should only be seen as a rough estimate since we all have different nutritional needs.
Most people set a benchmark when they want to lose weight. They want to lose a specific number of pounds. The problem is that what they determine might be unrealistic. Success is not just about how much the scale shows. You can always measure other goals that are just as important, like reducing sugar or increasing fiber intake.
When you start working out more and your diet is improved, your body starts to gain muscle mass and lose fat tissue. This is not something that will show up on the scale. You will first see it in your clothes. As a result, your priority should be making lifestyle changes and dieting a priority. Then, you will lose weight.
Remember that when your goals cannot be reached, your motivation will go down. The lifestyle changes you wanted will no longer be a reality since you will quit. However, if you set good goals, you will keep succeeding.