The 10 diet mistakes to avoid (when losing fat)
The 10 diet mistakes to avoid (when losing fat). Dieting can be frustrating, hard and overwhelming.
When the scale doesn’t show you the number that you expect it can be very demotivating. We all know that diet is the most important factor to losing weight.
So are you making these easy to fix diet mistakes?
Don’t feel like reading the entire article? Don’t worry I got you! You can check out my video on this topic right here!
Liquids can contain calories because most drinks don’t make you feel satiated these can add up quickly. Often the calories you take in from these type of foods are referred to as ’empty calories’.
Drinking normal sodas and alcoholic drinks (especially cocktails) can be the reason you are not losing weight. One margarita can add up to an insane 700 calories.
To see if this is your problem try to cut these out for a week. Instead drink some water, tea, coffee or zero calorie sodas.
Minimize your alcohol intake since it not only adds up to your calories but it also can increase your blood pressure and damage your heart.
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Are you enjoying some unsalted nuts at night instead of a bag of chips? Or some delicious dried fruit with some 70% dark chocolate?
These snacks are very healthy and have a lot of nutritional benefits but are still high in calories. There are a lot of healthy snacks that are still high in calories.
To put it in perspective a small bag of Lays chips contains around 160 calories, but when you eat only 8 walnuts you are already taking in 200 calories. Of course, it is better to eat some nuts then chips but keep in mind the amount you take in.
Other high-calorie foods are nut butter, dried fruits, fitness cereals, coconut, and dates.
Don’t worry there are some great other snacks that can help you with weight loss. Fresh fruits, homemade popcorn or some vegetables with a dip can really help!
Want some ideas for healthy snacks that are healthy and without any added sugar? This might be something for you! Click Here!
You are exercising too much
Yes, over-exercising is a thing. You can’t out train a bad diet. Yet, a lot of people think this is the way to do it and try it.
So they are spending hours every day in the gym doing some cardio and are still not losing weight, you need to look for the problem somewhere else.
Adding a bit of cardio to your weekly routine won’t hurt, but you can’t expect it to be the solution to fat loss. It definitely does have some other great health benefits.
So, first of all, you need to have your diet worked out. To do this you need to be in a caloric deficit (about 200-500 calories under your maintenance).
From there you can break it down into macros and make a meal plan for yourself.
You have switched out the sandwiches that you used to eat for lunch, for a healthy salad. But the scale is not doing anything. Salads are not always the best option when you are dieting.
This is a perfect example of the fact that healthy eating does not always equal to weight loss, it can, but it doesn’t have to.
There are a few reasons for that.
First of all, they don’t contain enough carbs and calories to keep you full for a long time, so you may end up snacking later on high calories foods.
Adding a salad to your meal can be a great way to stay satiated, but a salad alone is very easy to digest. So you’ll be hungry very quickly afterward.
When these salads do fill you up, it is most often because of the add-ins. If you add some egg, cheese, nuts, raisins or bacon to your salad it will definitely become more enjoyable.
But the calorie count will go up as well, so you might as well stick with your sandwich for the same calories.
Know that calories and nutritional value are two different things. You can make a salad of greens, avocado, nuts and some cheese with the same amount of calories as a pizza.
But that does not mean they have the same nutritional value when it comes to macros and especially micros.
However when you are trying to lose weight the most important thing is calories in vs out.
You are impatient
If I am being honest, this is the biggest problem I see around me with my clients all the time. They finally decided to contact a trainer or dietician, and now they have a plan made for them.
But the plans or diets that you get from professsionals are not magical. You still need to put in some work.
Dieting takes consistency and time. You may be overestimating how much you can lose in a day. The healthiest range of weight to lose in a week is about 1-2 pounds. So give your body some time to adjust to your new diet.
Don’t fall for the quick fixes out there that promise you a six-pack in just 4 weeks, this sounds too good to be true. Because, well, it is.
Getting to a body fat level where you start to see your abdominals takes a long time. The higher your body fat starting point is, the longer it will take.
Losing more per weeks seems like your beating the system but this is unsustainable and unhealthy. Steady and slow weight loss also makes sure you won’t lose an unnecessary amount of muscle mass.
I’m fairly confident to say we all have experienced some stressful times in our lives. And some of us might remember the hunger and cravings as well.
Although experiencing cravings is different for everyone. Some people tend to get really hungry when they are stressed and have a hard time controlling themselves.
However, some people tend to ‘shut down’ when it comes to eating under high levels of stress.
Anyone who experiences stress creates a hormone called cortisol, this has many negative effects on your metabolism.
We don’t just get stress from stressful situations, this hormone is also created when we are sleep deprived, not active enough, drinking a lot of caffeine or have an unbalanced diet.
I previously wrote an article on stress and weight loss that you can check out here.
You’re cutting down too quickly
Starting a diet is never fun and you probably want to be done as quickly as possible. But this mindset is going to work against you sooner than later.
Seeing this as a temporary thing is setting yourself up for failure, but more about this later in this article.
When setting up your fat loss diet I always advise a deficit of around 200 calories. Doing this makes dieting take longer than a 500 calorie deficit. So why do I do this?
This is to avoid a few things and one of them is a weight loss plateau. Decreasing your intake slowly will give you a way greater result than jumping right in.
It also makes sure you get fewer cravings, hunger or decreased energy levels. Of course, these things do happen, even when you are in a smaller deficit, but on a less intense level.
It is unavoidable to get a bit hungry when you are not consuming enough calories. This is the natural response of your body trying to tell you that you are not eating enough.
Being fixated on the scale
The scale is a great way to track your weight loss, but it shouldn’t be fully fixated on the number. Because weight is influenced by so many more factors than just your fat mass it can give you a ‘false’ number.
This number is still true of course but it can go up a few pounds after just one night. It is really important to understand that this isn’t just fat mass that you gained.
There are a million reasons why the scale has gone up. But don’t get too scared because of this, there are a lot of people who drastically decrease their calories the next day or go for hours of cardio.
But don’t worry these are just random spikes it will go back to normal.
I do suggest that you weigh yourself every single day, but don’t focus on the daily weigh-ins. Look at the weekly averages, so take the 7 days, add them up and divide it by 7.
As long as the weekly averages go down you are on the right path for fat loss!
Going crazy on supplements
Don’t get me wrong supplements can be great (depending on the ones you buy). But they shouldn’t be your main focus, this is what a lot of beginners tend to do.
They think you need magic pills or powders in order to lose weight. This couldn’t be further from the truth.
There are a lot of supplements out there that are complete bullshit, so be careful these are made by companies that are just looking to make some money. Don’t fall for this, it is such a waste of your money. To make sure this doesn’t happen you can check this article here.
Not working on creating habits
A lot of people see dieting as something temporary, a quick way to fix their problem.
But the truth is that most people fall back into old habits and routines. This way all the hard work you have done and all the time you have put into it has been for nothing.
To avoid this you need to focus on creating habits that are enjoyable, sustainable and allow you to achieve your goals.
Don’t go and throw your life upside down all of a sudden and expecting it to stick. Instead slowly adjust small things and get used to this.
This way it is a lot easier to get used to a new lifestyle that will help you stay on track and reach your goals!
This is hard but it is worth it in the end! Doing this makes it a lifestyle and allows you to maintain the progress that you made without falling into a yo-yo dieting routine.
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