You wouldn’t be the first to find that the weight loss you’ve been happily experiencing has suddenly ground to a heartbreaking halt. But don’t despair even if you have given up junk food, exercised regularly and starved yourself on occasion.
Despite your good intentions, you could very well have been committing one or more of these 10 common mistakes in your quest to lose weight.
If you’re ticking the boxes to most of these dreadful deeds, it may be high time to realign your lifestyle for a more effective and result-oriented diet plan.
STOP skipping breakfast
Skipping breakfast might sound like a good idea, but not if the long period of hunger increases your appetite, leading you to eat more for lunch than you planned.
Best to start your day off with a healthy diet of protein, found in such fruits as avocados, dried figs, melons, and nectarines. Tucking into a colourful salad is another breakfast option you can’t go wrong with.
STOP substituting breakfast with a big glass of juice
A big glass of orange juice in the morning? No, not a good idea if weight loss is your goal. Juices usually contain a lot of sugar and this promotes a higher production of insulin in your body, which in turn makes you hungry, prompting you to overeat later.
STOP depriving yourself of sleep
Those who are sleep-deprived usually experience sluggish metabolism that runs contrary to any weight loss goal. If you genuinely want to lose weight, it is important to get enough sleep to boost your metabolism so it burns calories more efficiently.
STOP eating too little or too much protein
It is wise to strike the perfect balance of protein in your diet. Excess protein will be stored as fat. Likewise, a protein-deficient diet will affect essential body functions. As a guide, an average person must consume 0.8 grams of protein per kilogram of body weight. This roughly amounts to 56 grams per day for the average sedentary man and 46 grams per day for the average sedentary woman.
STOP binging after working out
Working out makes us hungry, which is why many tend to consume too much sugar and carbohydrates after an intensive gym session. Having an unhealthy post-workout meal can undo a lot of hard work and you might end up working out even harder to reach your weight loss goal.
STOP going overboard during ‘cheat’ meals
Indulging yourself in a cheat meal once a week is acceptable as long as you don’t overdo it. If you’re not careful, your cheat meal will turn into a cheat day, which then expands into a cheat week. Try to pick one item that satisfies your craving and stay focused on your fitness goal.
STOP going on low-fat diets
Low fat diets are definitely not the healthiest. You might be duped into thinking you’re eating healthily, but end-up eating food with a high caloric content instead. Opt for healthier options by focusing on “whole foods” such as poultry, fish, dairy and fruits instead.
STOP leaving your body dehydrated
Water fires up your metabolism and helps burn stubborn calories. Always drink plenty of water after a workout and remember to keep hydrated throughout the day.
STOP cutting out dairy
It’s the rule of thumb: when on a diet, avoid dairy. However, recent research suggests that when enough calcium is consumed, your body will tend to burn more fat.
On the flip side, if your body is not getting enough calcium, it will produce more fat. Take note that calcium supplements do not deliver the same benefits as foods rich in calcium. What you can do to maintain a healthy diet is to stick to low-fat dairy options.
STOP giving yourself unrealistic goals
Let’s face it – we all want to lose weight fast but that’s not the right way to do it. Approach your diet plan with realistic goals and a sensible timeline to avoid feeling discouraged and demotivated.
To get more information on how to plan and manage your diet, you can talk to any of our doctors on www.doctoroncall.com.my
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DISCLAIMER: The information in this article is not a substitute for professional medical advice. You are encouraged to confirm any information obtained here with other sources, and review all information with your physician. Please do not disregard professional medical advice or delay treatment because of something you have read here. FMT is not responsible and liable for any damage caused through information obtained here.