Weight loss is a quite complicated process, especially for people who have a lot of excess weight. The weight loss program should be proper and gradual, only then can you achieve good results. But there are big mistakes made by people who want to lose weight. Let's review the most common mistakes that will break your dream of a good figure.
1. Large Calorie Deficiency
The human body is perfectly adapted for existence in conditions of lack of food. Therefore, when you sharply reduce your calorie intake, the body immediately adapts to new conditions and begins to save energy.
A 2009 study showed that a strong calorie restriction (890 calories per day) reduces the body’s energy costs. Three months after the end of the diet, study participants burnt 431 calories less per day than the control group and six months later, 240 calories less.
A four-day study in 2006 found that restricting calories to 1,114 per day reduces metabolism by 13% and at 1,462 calories per day by 6%.
A 2015 study showed that three weeks on a strict diet with a calorie restriction of half the normal amount, reduce energy at rest by 266 calories per day.
When you achieve your goals in weight loss and return to a normal diet, your body that is configured to save energy consumes calories at the same rate and spends it very reluctantly. As a result, you quickly gain your lost pounds.
2. Skipping Meals
Many people believe that they accelerate weight loss by skipping meals. This weight loss strategy won’t bring good results. First, after a whole day without food, severe hunger will make you eat much more than usual. Secondly, skipping meals can negatively affect blood sugar, metabolism, and energy levels.
A 2003 study suggested that eating habits were to blame for gaining excess weight. The results showed that eating four times a day reduces the risk of obesity compared with three or fewer meals per day. In addition, among participants skipping breakfast, cases of obesity were much more common as well as among people having breakfast and dinner outside their homes.
3. Low-fat Diet
Fats are essential for skin and joint health, good vision, memory, and mood. Without a sufficient amount of fat, vitamins A, D, K and E can’t be absorbed, this usually leads to vitamin deficiency and health problems.
It’s more important to reduce the number of carbohydrates for effective weight loss. Although fat contains about 9 calories per gram, and carbohydrates and proteins only 4 calories, various studies show that low-carb diets are more effective than low-fat diets.
4. Liquid Diet
Often people who want to lose weight with minimal effort prefer liquid diets. However, fruit or vegetable juices will not provide the body with enough fiber and protein and these nutrients are necessary for a sense of satiety. A 2000 study found that fiber helps control calorie intake and reduces the risk of obesity. Scientists have found that dietary fiber with a high content of pectin (apples, citrus fruits) and beta-glucan (oats, barley) reduces appetite, which leads to lower calorie intake.
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