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Video: How To Avoid Mistakes In Losing Weight?
2023 Author: Lucy Dunce | [email protected]. Last modified: 2023-05-24 11:49
How to avoid mistakes in losing weight?
People cannot lose weight because they simply lose weight incorrectly, do not use the right methods, do not listen to objective advice.
It is amazing, but losing weight again and again return to the methods in which they have failed.
Fat people feel insecure, experience psychological discomfort, and they develop complexes. Usually, a fat person does not feel the way others see him. Beyond the psychological aspect, the big issue of being overweight is health. The load on the musculoskeletal system and cardiovascular system increases. Completeness interferes with the satisfaction of both lower and higher needs, and this can lead to disharmony.
What do you need to do to lose weight to a fat person, you ask?
The 2 main rules are:
- Eat rationally, exercise.
- Expend more calories than you consume in a day.
Why is it that women who are so eager to lose weight sometimes cannot achieve the desired forms for years? Let's take a look at the common mistakes in losing weight.
Mistake 1: "You need to eat little"
This advice can only be given by an amateur who does not understand anything in human physiology. When the body is hungry, it tries to defend itself by supplying nutrients, namely fat, to the supply. So almost everyone who is losing weight is mistaken.
How is it correct?
Eat often, in small portions 5-6 times a day. At the same time, you need to choose compatible foods, taking into account the daily rate and the content of proteins-fats-carbohydrates.
Error 2: "Don't eat after 18:00"
Hunger is an unnatural feeling for the body. He should not starve, otherwise he will begin to prepare for less food and begin to accumulate fat. It is also wrong to lie down on an empty stomach.
How is it correct?
Before going to bed, you can drink, for example, low-fat kefir. The only thing is that in the morning you need to eat the entire daily intake of carbohydrates.
Mistake 3: "Not eating for a long time"
Fasting causes the body to store fat (see error 1).
How is it correct?
Divided into 5-6 doses of the daily rate, eat every 2-3 hours.
Mistake 4: "Incorrect formation of portions and ration"
Sometimes people forget about physiology. So, if you are trying to lose weight, you need to take protein for each meal; but fats and simple carbohydrates are contraindicated in joint use, we wrote about this earlier. It is better to exclude animal fats from the diet altogether.
How is it correct?
So, for a meal, it is recommended to eat an amount of product that does not exceed the following rate:
bread - 1 slice;
- pasta, porridge - 100 g;
- legumes - 100 g;
- leafy vegetables - 200 g;
- chopped vegetables (carrots, tomatoes) - 100 g;
- cooked or canned vegetables - 50 g;
- fruit - 1 piece;
- juice - 100 g;
- cheese - 30-50 g;
- milk, yogurt - 100 g;
- meat, fish - 85-100 g;
- egg - 1-2 pieces.
Mistake 5: "Fruits are harmless to the figure"
Fruits are simple (fast) carbohydrates. They are absorbed very quickly. Thus, for example, if you eat cabbage, and with it a piece of meat, fast carbohydrates, which are contained in cabbage, will be absorbed by the body first. Your body will think that it is full, the rest of the food is an excess, and will send it “for a rainy day”. But you may still be hungry. Therefore, it is important to understand which foods are combined and which are not.
How is it correct?
Carbohydrates are a vital substance for the body. Therefore, you need to be able to calculate the correct number of them for the day, trying to take most of them in the morning.
Mistake 6: "Eating fruit in the evening is good for your figure"
Carbohydrates are a source of energy for our body. And the carbohydrates eaten and not used during the day are stored as fat. This is why eating carbs in the evening is a mistake.
How is it correct?
There are carbohydrates in the morning, otherwise you will hardly be able to lose weight.
Mistake 7: "Late breakfast"
It is wrong to postpone breakfast until later, or even exclude it altogether. But there is one important thing here. If you eat breakfast with foods that are absorbed for a long time, the body will receive nutrients only after 2 hours. But the protein will reach its destination in half an hour.
How is it correct?
In the morning, you seem to start the body. Therefore, in the first breakfast you need to eat porridge in water, thereby triggering metabolic processes in the body and giving the body energy, and after an hour or two, carbohydrates and proteins are already possible.
Mistake 8: "Dramatically reduce calories"
This is stress for the body. He will start storing fat to avoid hunger.
How is it correct?
You should gradually reduce the number of calories, gradually accustoming your body to eat less.
Error 9: "The scale will show the result"
Libra is not an indicator at all.
How is it correct?
It's better to rely on your appearance rather than the scale for the effectiveness of your weight loss. To do this, you can purchase a centimeter tape.
Mistake 10: "Losing weight without exercise"
As you know, a sedentary lifestyle has not yet helped anyone lose weight.
How is it correct?
It is imperative to engage in physical activity. You can do regular walking while calculating how many calories you burn.
Mistake 11: "Counting only calories"
Calorie counting alone is not enough to lose weight. You must fully master the topic of proper nutrition, effective weight loss.
How is it correct?
You must count calories, and in addition, you need to take care of a good, balanced in proteins, fats and carbohydrates, nutrition.
If you follow all the recommendations correctly, then you will certainly lose weight, there can be no other way.
Good luck
Author: Zhanna Sh. (Specially for Calorizator.ru)
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