Nothing can be more frustrating than exerting yourself and making healthy food choices, only to fail dropping those extra pounds. This is one of the most common complaints from the people worldwide. You may feel like you have already tried every diet or workout plan and still cannot reach your desired results. The issue is not your willpower necessarily. Unknowingly, you may be making diet mistakes that veterans are not aware of, which is why you end up with no weight loss.
In this predicament, there are two types of people: People who cannot lose even a single pound and people who lose a few pounds for a while and then gain it again. Do not worry whichever category you fall in, there is always a solution. Get your facts clear and get back on the track.
Reasons your diet is not giving desired results
Erin Palinski-Wade, a registered dietician and author of Belly Fat for Dummies, says that “A calorie isn’t just a calorie”. Based on what you consume, calories from unsaturated fat and protein keep you full for a longer period. On the other hand calories from sugars digest quickly. If you are putting in lots of efforts to cut down the calories but not getting needed protein, vitamins, and fiber, your weight loss program will not work. Calorie restrictions often lead to slow metabolic rate. Since your body does not have enough calories, it goes to survival mode. This slows down metabolism and prevents weight loss. Thus, focusing on the nutritional value of your diet will help you improve your weight. These are a few common mistakes that prevent you from losing weight:
Not Sticking to Specific Diet for Long Enough
You start following a diet, continue for a few weeks and lose a pound or two. But then the next week, you fail to lose even an ounce after all the efforts you made. Thus, you decided that this diet is not for you and move onto the next appealing diet. Weight loss becomes stagnant and you become frustrated. No diet plan can perform magic, they are not able to instantly make fat disappear and stay gone. Losing weight is a slow process and sometimes can be painful too. If you really want to achieve long lasting results, you will have to stick with a plan for more than a few weeks. You didn’t gain all those extra pounds overnight, so how can you expect to shed it overnight?
The challenge is to choose a realistic plan and stick to it. Consistency is essential here. Accept it and commit to the goal, it will pay off.
Not Consuming Sufficient Calories
People think they are not able to lose weight because they are eating a lot, which is a misconception. They start skipping meals or being eating less. This may show initial results in some cases, but drastic reduction in calories intake does not help in the long run. Cutting down calories causes loss of fat and muscle, which eventually leads to slower metabolism.
Do not starve yourself, instead keep detailed food journal for 1 or 2 weeks minimum. This will give you a clear image of your food habits. Now, make few small changes to your choices to lose weight without affecting muscle. Start with the aim of losing .5 to 1 percent of your body weight in a week and improve muscle retention.
Not Having Enough Water
We all know that our body comprises 50 to 60 percent water. Therefore, it is important to maintain our body fluid. It indirectly helps you eat less by keeping you full. As compared to other drinks like juice or soda, water enables a healthy diet. Moore says that “Water is not the key to weight loss, but can be substitute for beverages. Also, it helps reduce calories. If you don’t like drinking plain water, you can try lemon water. Try to consume fruits and vegetables that are rich in water content, for example strawberries, grapes, watermelons, tomatoes, lettuce, cucumbers, etc.
Dieting for too Long
Many people who fail in their weight loss plan tend to diet for over a year. They go through good periods when they were losing pounds, but then ultimately fall. This is because our body has a set point or natural body-fat level that our body fights to maintain.
If you have been dieting consistently for 3 to 4 months, give your body a break. Eating properly is essential but not indulging from time to time can backfire when you finally get tired of only consuming what is healthy.
Not Exercising at All
Following a diet is just one aspect of staying fit but you cannot skip physical exercise either. If you are already making adjustments to your diet plan and still see no progress, not exercising can be the reason. Exercising and dieting should be carried out simultaneously. If you are consuming less calories but not doing physical, overall calorie deficit is cancelled. Proper workout is necessary to attain weight loss and speed up your metabolism.
Quick Tips to Stay Healthy
Having the idea to eat health and performing the actions are two different things. We all have busy schedules and the appeal for fast food creeps in when we are in a bind for time. Those who take out time for their health and plan their meals win the race. Plan a time to prepare different meals. Freeze the meals for later so you have it ready when you are in hurry. Frozen veggies and fruits can be also used as a snack or side dish. It is always better to keep healthy snacks such as apple slices, nuts, granola bars on hand and prevent unhealthy cravings. Do not neglect physical exercise, schedule it in your day even if it is for only 30 minutes.