5 common mistakes that are hindering your weight loss

Losing weight is an arduous journey, with many thorns along the way. One of the most common challenges faced by people who want to lose weight is the need to achieve immediate results, which often leads to futile as weight lost in this way is quickly regained. With the holiday season approaching, more and more people are adopting diets and setting unrealistic weight loss goals.

Weight loss can be for many reasons, including improving health statistics. However, many individuals pursue it for aesthetic reasons, such as having the perfect figure for a wedding, holiday or to wear a dress that has been in the closet for years! The goal of gradual and steady weight loss is often the best approach to burning calories, and to do so, one must develop a healthy lifestyle that includes a balanced diet, a healthy diet, and a healthy lifestyle. exercise, a good night’s sleep and improve stress levels.

“I have lost 18 kg by eating home cooked meals and weight training, yoga and dancing”

As a nutritionist, I’d rather focus on changing my body composition than on losing weight. An ideal change in body composition would be to reduce body fat while increasing muscle mass and water. Not a quick remedy that requires persistence and compliance over time.

Here are 5 common mistakes that can hinder your weight loss journey:

1. Eat fewer calories When on a weight loss journey, following the simple rule of calories in v/s calories out doesn’t always work. Following very low calorie diets (VLCD) are often dangerous because they can cause malnutrition and sometimes there is a possibility of developing a deficiency that can be fatal. Fatigue, irritability, fatigue, and decreased immunity can all be consequences of VLCD. There is also the possibility of the body going into shock, causing a decrease in metabolism and encouraging fat storage rather than burning. As a result, the weight loss process slows down. It’s always better to have a prescribed calorie count and focus on the right food groups rather than restricting. Maintain a diet rich in protein and good fats, moderate in complex carbohydrates and low in refined carbohydrates.

2. Hidden calories You’ve probably got it right and are using the right combination of food groups to ensure proper distribution, however, you may not know that there are hidden calories in the ingredients you choose. For example, curds made from high-fat milk are often high in calories. In that case, you should choose moderate-fat milk or switch to plant-based drinks like soy and almond water. Track food calories using the app or consult with experts. This will allow you to make more informed decisions.

3. Wrong food combinations
– The healthy plate is the most widely accepted method of organizing your plate. 50% of the meal should be vegetables (in the form of salads and sabzis), 25% protein, 25% carbohydrates and the last 5% probiotics in the form of buttermilk or curd. Any food group omitted leads to increased carbohydrate intake, which increases insulin levels and promotes fat storage. To avoid limitations, try to combine the right food with the right proportions.

4. Not enough fire
calories Incorporating exercise will speed up weight loss. Not being able to burn enough calories or gradually improve one’s fitness is a common mistake people make when trying to lose weight. For moderate-intensity workouts, aim to burn 150–250 calories, and for high-intensity workouts, 300–700. It’s best to combine endurance training with endurance training.

5. Set unrealistic goals – Aim for bigger goals but remember to be realistic. Break larger goals into smaller goals and smaller goals into micro goals. Take advantage of each day as it comes and keep moving forward. Many people have a good start but give up when they see no progress after a month. Progress could be bigger and better next month. Changes in body composition, increased energy levels and changes in body mass index are much better indicators of progress than simply seeing weight loss on the scale.

Contrary to the fad diet, nutrition is a lifestyle change, so be consistent and responsible with your efforts. Celebrate humble accomplishments and work towards bigger ones.

(Author: Avantii Deshpaande, PCOS and GUT Health Nutriist)

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