Losing weight is difficult and sticking to the weight loss track is even more difficult. Most of the time, the problems that hinder weight loss are simple and a ‘normal’ part of the routine. After going through millions of such cases, nutritionists have finally come up with the biggest dieting mistakes that people make. Most of them don’t even look like a ‘mistake’ to people but they truly affect the weight loss progress.
Here are a few scientifically proven dieting mistakes that people normally do. Take a look at them.
Only paying attention to the weight scale
It is a common thing to experience a slow weight loss which sometimes looks like there is no weight loss at all. It is because people only rely on a weight scale to track their progress which is wrong and misleading.
The weight scale is only one way to mark a change. Weight loss is not just a difference in weight but many other things such as water retention. It is also possible to experience fluctuating weight up to 1.8kg at different times of the day.
Calculating the calories wrong
This is no secret that weight loss is eating low calories. But it doesn’t need that a person has to ‘starve’ himself for weight loss. It just means that a person has to burn the extra calories, which is sometimes one of the biggest dieting mistakes that they make.
Most of the diet plans are based on standard daily calories for a standard amount of weight loss. But the latest research studies find that this calorie deficiency is not the same for everyone, it differs in every person. Hence this concept of standardized diets is a lie.
Not exercising at all
Weight loss by diet also makes a person lose muscle mass along with the fat. But if he doesn’t exercise while eating calorie deficient, he is more likely to lose muscle mass more than fat, eventually leading to slow metabolism, according to research.
Exercising during a diet is essential as it helps to gain lean mass and improve the fat loss process. It also prevents the metabolism from slowing down, and once a person gains lean mass, losing more weight gets easier. This strategy also helps in long term maintenance of weight and a person with a lean mass is less likely to gain weight after quitting the diet.
Avoiding weight lifting
Lifting weight or strength training has incredible benefits for weight loss. but the stigma with lifting weight makes it sound like something that people shouldn’t do. there are plenty of research studies on how strength training is most effective for gaining lean mass and improving metabolic rate; thus, inducing weight loss.
Although spot reduction is not possible with any diet or exercise strength training helps to re-shape and tone stubborn fat areas like belly, hips, thighs, etc.
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Eating ‘low-fat’ labeled foods
Typically, the low cat label foods are thought to be diet-friendly as they have a restricted number of calories. But in reality, they are worst for health. Some of them have extra sugar in them to make them taste good for example; low-fat fruity yogurts.
Instead of making its user feel ‘fuller’, they make him feel hungrier and he is much likely to eat more than his daily calories. Instead of buying low-cal food options, it is better to look for natural, fresh, and least processed foods.