Nutritionist Nicole Whitehead tells us where we are doing the biggest mistakes when we try to weaken, not just about diet, but also when it comes to exercise. These are the 10 most common misconceptions in which we believe mistakes that most of us persistently do.
- Foods labeled with “contain little fat” and “diet”
Do not let the marketing tricks move you – the “healthy” biscuit remains biscuit, and it probably has as much calories and sugars as in the standard version (and especially if you eat few). Always read the ingredients before buying and remember that the salad is healthy, but not if it comes with cream or sweet dressings, because then there may be more calories than a hamburger. Focus on unprocessed foods, and if you already buy packaged products, be sure to read the information about the nutritional value.
- Selecting cardio exercises and avoiding weights
Studies show that weight lifting is one of the most effective exercises to gain muscle mass and accelerate metabolism. In addition, it strengthens the overall body structure and facilitates the loss of fatty deposits, especially in the abdominal belt.
- 1 hour running on the tape, instead of a 15-minute intense training session
Many people find that simply pulling time on the tape is a good way to lose weight. It’s not always true. An alternative option is high intensity training, the so-called “HIIT” training. It is practiced with low or medium intensity, complementing several interval exercises of high intensity, sometimes with full force. It is considered that such exercise is time-efficient, and research shows that this results in faster changes in metabolism and a reduction in body fat.
- Insufficient sleep
If you do not sleep enough, whether it’s a matter of quality or quantity of sleep, you will find it hard to survive in the field of exercise and flog the diet. Studies show that people who sleep less than 6 hours at night the next day, consume more calories than those who have slept from 7 to 8 hours.
- Setting unrealistic goals
This often leads to disappointment. Instead of hoping to put on a dress that is 10 years old for you in the wardrobe, set goals that you can achieve. To keep yourself on the road to your main goal, set up mini goals that you can achieve in a month. Recall that you are on the road to improving the quality of your life and taking control of your weight. Do not seek excellence!
- Focusing on weight loss instead of losing fatty deposits
When someone says that he wants to lose weight, he often refers to the loss of fatty deposits. Muscle mass is denser than fat – from grams per gram takes up less space, which means that during “resistant” training your weight may remain the same. Be sure to shoot your weight loss process, but also measure it frequently, because you can lose weight regardless of the fact that the scales do not change.
- Do not get enough fluids
Hiking is important in losing body fat, because the water helps you feel the signs of true hunger. Water also helps prevent headaches and maintains the body clock, which helps you feel better when exercising. Your urine should be of a pale hay color if you are optimally hydrated.
- You measure too often
You can easily become obsessed with overweight weighing, but it’s a fact that you can keep a certain amount of weight in the stomach and intestines, which means that at the end of the day you will lose more than initially. Do not let the daily variation of weight destroy your desire for exercise. Focus on weekly measurement, and only in the morning, before eating or drinking.
- Eat too little
Our body does not want to starve, and if you do not have enough calories, it can start to slow down with digestion to save energy. If you eat too little you can feel uncomfortable and give up on exercise, which is bad for your attempt to lose weight. Try to eat as many calories as you can for your goal, because that amount can always be reduced when losing weight starts to slow down.
- Do not get enough protein
Our bodies need protein daily and if we do not get enough of our muscle mass can weaken, especially if you are in a weight loss phase. To increase the loss of fatty deposits, and to reduce the loss of muscle mass to a minimum, you must eat the right amount of protein – at least 0.8 grams per kilogram of body weight, or more if you exercise.