3 COMMON WEIGHT LOSS MISTAKES

Are you making these common mistakes while losing weight? Losing weight can be difficult, sometimes it seems like you can’t shift the weight no matter what you do.

But you are actually self-sabotaging your progress by making these 3 common weight loss mistakes.

Adequate protein intake is very important during weight change. The study showed that protein increases the feeling of satisfaction by lowering the levels of the hunger hormone - ghrelin. Protein is also an essential building block for our muscles and ensures muscle growth. Stronger muscles mean more energy and strength to exercise and, consequently, more energy to burn fat.

Increasing muscle mass is not the only reason why proteins can accelerate weight loss—higher dosages of protein speed up metabolism. The metabolism works all the time, and thanks to the high protein intake that even helps to burn more calories while sleeping. The metabolism responds to food intake by increasing energy consumption through processes such as digestion, nutrient uptake, or storage. Compared to other nutrients, proteins have a 20-30% stronger thermogenic effect, which is 5-10% with carbohydrates and only 0-3% with fats.

When we talk about lifestyle change, we usually think only of a healthy diet. People focus on what they eat but often forget to drink enough water. Inadequate hydration reduces the amount of fluid in the stomach and consequently increases the feeling of emptiness. This feeling of hunger can be caused by thirst in the absence of water. Therefore, if you are hungry, try drinking water first. Wait for 20 minutes and see if this hunger was only caused by thirst.

Research also showed that drinking water before meals also reduces appetite. If you drink water before breakfast, lunch, and dinner – you’ll experience loss of body fat, weight, and appetite.

Several responsibilities and a hectic time shorten your mealtime. People are in a hurry from early morning and do not find the proper time to dine in the evening. Eating too fast is not only bothersome, but it is also harmful to health.

When you eat quickly, your body will not be able to send a signal to the brain that you are full. The brain requires information from the stomach, as well as directions from hormones that transport partially digested food through the digestive tract. This procedure usually takes 15-20 minutes.

• Not having a solid plan.

• Focusing on what you can’t eat.

• Cutting out a whole group of food.

• Replacing meals with liquids.

• Eating very few calories.

• Avoiding healthy fats.

• Avoiding high sugar content fruits and vegetables.

• Or generally not eating enough vegetables.

• Focusing on calories rather than portion size.

• Using weight loss pills.

• Not taking breaks for healthy eating even on weekends.

Avoid making these mistakes again if you want to lose weight. If you're struggling with a weight change and are confused about the best nutritional approaches for you. Contact your nutritionist for proper guidelines.

Unique Fitness offers 3 locations here on Long Island, each with their own style and focus, attracting people of all different ages, fitness levels, and abilities. Contact us today to claim your free 3-day trial membership.