It is well known that each body is unique and what was effective for losing weight for one may not be for another.
Furthermore, at this point It’s almost clear that miracle diets don’t exist and that a change in habits that is sustainable over time is what will lead to a successful outcome when it comes to losing weight and taking care of your figure.
Below, fitness and nutrition experts detail some of the most common exercise and diet mistakes.
1- Eating too much after exercise
To Dr. Carey Dayne, member of the American College of Sports Medicine (ACSM) and physician on the US figure skating team, One of the biggest mistakes people make when trying to lose weight is to assume that they may be overeating because they are exercising more.
It is often said that weight loss will result in lower caloric intake than expended. Thus, Dayne emphasized that “if a person’s goal is to lose weight by incorporating more physical activity, The person’s caloric intake should remain the same as before starting increased exercise or in moderation,
2- Avoid resistance training
Macklin Guzman is an epidemiologist and clinical scientist and assures that one of the most common mistakes made in the pursuit of weight loss is spending hours of cardiovascular exercise but skipping resistance training is one of the most common mistakes.
according to him, “Strength training can help preserve lean muscle mass that has a higher energy expenditure than fat, helping not only to lose weight but also to keep it off.” Conversely, he stressed, “cardiovascular exercise burns more calories than strength training, keeping the metabolism faster after lifting weights than cardiovascular training.”
Ideally, “combine[high-intensity]cardio and resistance training to achieve the cardiovascular benefits of cardio and the positive metabolic effects of strength training.”
3- Some fruits and vegetables
Guzmán said that the amount of calories consumed is as important as the type of calories, because some types of food contain many hidden calories, for example, “two hundred calories of spinach is not necessarily the same as two hundred calories of cookies.” be the same.”, he explained.
Often most people lack fruits and vegetables in their diet. “Fruits and vegetables are some of our lowest-calorie foods, so if the goal is to lose a few pounds, adding more fruits and vegetables to meals and snacks can help a lot.” Nutritionist and dietitian Roxana Ehsani explains.
Fruits and vegetables are also rich in vitamins, minerals, dietary fiber, antioxidants and nutrients essential for overall health.
4- Not eating enough carbohydrates
They are a monstrous food group and are often among the first ones people cut back on when trying to lose weight. But if you actively exercise and eat fewer carbohydrates, you will see a drop in energy and performance. “That’s because carbohydrates are the preferred source of fuel that the brain and muscles need to function every day,” Ehsani said.
“Being properly fueled with enough carbohydrates will give you energy for longer and harder training and result in weight loss,” he explained.
5- Too much protein
In line with the previous item, Many people who give up carbs eat a lot of protein instead in an effort to gain muscle mass.
However, eating too much protein will not help you lose weight, as it will be stored as fat. Also, the excess of protein will also put a burden on the kidneys.
6- Not getting enough rest
Ehsani explained that the latest research has found that people who don’t sleep well make less healthy food choices than those who are rested.
“Lack of sleep can alter stress hormones, hunger and appetite”“During the day, you’re likely to eat more in general to help stay awake, potentially snacking more frequently and reaching for more sugary or caffeinated drinks,” Ehsani said.
7- Poor stress management
High levels of stress are detrimental to weight loss goals.
According to Ehsan, “When the stress hormone cortisol is constantly active and high, it can also lead to weight gain.”
In that sense, stress reduction techniques such as deep breathing, meditation, and yoga can help to calm these stress hormones.