Losing weight is never easy and you often feel that you cannot progress. No matter how many hours you spend in the gym, or how much you spend on the diet, sometimes you just cannot see any developments. But before you give up, think for a moment about what you’ve done so far and found out where you could have done better. Here you will find a list of the most common mistakes that people make when they begin their weight loss process.
- Having the wrong mindset
It is said that if our mind can believe something, our body can reach it, but what if we go a little further behind and focus only on the mind? There are so many times when we start by setting a short-term goal. We want to lower a few pounds in two weeks and so, we stick to a diet of fashion that promises us fast and unrealistic results. Then, when we get what we want, we go back to the old habits and probably to the weight of the “before”. And if we do not, we feel frustrated and we give up. This is what is called having a short-term mentality.
You should focus on the long term. Do not just think about how much weight you want to lose, or how long you have to achieve that goal. Instead, think about making healthier choices, those little changes in your day to day that will really make a difference, and adopt them once and for all.
We talk about following a balanced diet, exercising regularly and, equally importantly, taking your hours of sleep seriously. A healthy lifestyle will lead to significant improvements in time, including not only a leaner body but also a clearer mind. Also if you go to any doctor in a weight loss clinic he will tell you exactly the same and if you have some problems in getting the right mentality maybe asking for help will be the right choice for you.
- Eating too little
Do not cut your calorie intake dramatically. When you get into an extreme caloric deficit, that is, when you give your body less than 70% of the calories it needs to maintain its weight, you’re likely to find more cons than pros. Yes, you will certainly lose weight at first, but remember that your body adapts to the energy it receives and your basal metabolic rate will eventually slow down. In fact, if you persist in this radical diet (less than 1000 calories a day) for a long time, you will also compromise your muscle mass, which will be used by your body as a source of energy.
This is simply a basic survival instinct of your body when there is a drastic decrease in energy, so you should show it that you are not in danger. As? Cutting your calorie intake gradually and steadily, never falling far below the “maintenance level.”
Also, since you will not feel hungry all the time, you are more likely to stick to your diet and avoid compulsive eating, and that’s a great motivational aid!
- Focus on the wrong villain
When it comes to dieting, there is a nutrient that usually carries the blame: fat. However, it is not because you want to lose fat that you should stop eating fats. It may sound contradictory, but understanding how fats can actually be beneficial to your diet will be one more step towards your goal.
When you eat a food that contains some fat (moderation is always critical), you are likely to feel satiated longer, which means you are less likely to fancy something later. In addition, there are unsaturated fats, such as omega-3s, which help maintain healthy cholesterol levels and degrade body fat while inhibiting the formation of new adipose tissue.
After all, who is the real villain who is sabotaging your diet? We would say that it is refined sugar. Many “diet” or “low fat” foods may actually contain more calories than their fat versions since fat has been replaced by sugar or other additives – with little or no nutritional value – to intensify the Flavour. In short, you must pay attention to the hidden sugars. “Low-fat” foods, sports drinks, seasonings, and sauces often hide the extra empty calories you ingest. And speaking of seasonings and sauces: do not use the wrong seasonings in your super healthy salad. Try some olive oil, spices or hot sauce instead.
- Overdoing on cardio
Doing enough cardio is important for burning fat, there is no doubt about that. However, remember that there is more than one way to do it. Spending hours on the treadmill is only effective to a certain extent, as you will burn calories during your workout, but not many later. In addition, long periods of continuous cardio can deplete your muscle mass gains and leave you exhausted, as well as becoming boring after a while.
BodyPump is a more effective way to reduce body fat, causing your body to burn more calories in less time and even after you’ve finished your workout. And because you can perform circuits with compound exercises, such as crunches and squats, there is less risk of compromising the muscle mass you have so hard earned.
- Ignore the weights
If you believe that bodybuilding impairs the progress of your weight loss, think twice. This is definitely one of the biggest myths and hence one of the most common mistakes people make.
First, you should know that the more muscle you have, the more calories you will burn at rest. In other words, your Basal Metabolic Rate (BMR) is higher. In addition, weight training ends up altering body composition and physical appearance. When you only do continuous and steady cardio, you no doubt lose weight, but you do not end up looking very different – just “smaller.” When you develop muscle mass, you will not only accelerate your evolution but also improve your appearance.
For an effective weight burn, both during exercise and after resting, follow a workout plan that combines intensive exercises with bodybuilding and focuses on compound rather than isolated exercises. Choose according to your level (beginner, intermediate or advanced) and burn all this excess fat.
Warning: This information does not replace the guidance and follow-up of a health professional.
Also together with a balanced diet try to add some Chinese herbs for weight loss. You will amaze results in a natural way