It is well known that each body is unique and what has been effective in losing weight for one may not be for another.
Moreover, at this stage It is almost obvious that miracle diets do not exist and that a sustainable change of habits over time is what will lead to success when it comes to losing weight and taking care of your figure.
Below, fitness and nutrition experts detail some of the most common exercise and diet mistakes.
1- Eating too much after sport
To Dr. Carey Dayne, Fellow of the American College of Sports Medicine (ACSM) and US Figure Skating Team Physician, One of the biggest mistakes people make when trying to lose weight is assuming they are eating too much because they are exercising more.
It is often said that losing weight will result in fewer calories being taken in than expended. Thus, Dayne pointed out that “if a person’s goal is to lose weight by incorporating more physical activity, The person’s calorie intake should remain the same as before beginning heavy exercise or in moderation,
2- Avoid resistance training
Macklin Guzman is an epidemiologist and clinician scientist and assures that one of the most common mistakes made in the pursuit of weight loss is spending hours doing cardiovascular exercise, but skipping resistance training is the one of the most common errors.
according to him, “Strength training can help preserve lean muscle mass which has a higher energy expenditure than fat, helping not only to lose weight but also to keep it off.” Conversely, he pointed out, “Cardiovascular exercise burns more calories than strength training, keeping the metabolism faster after lifting weights than cardiovascular training.”
Ideally, “combine[high-intensity]cardio and resistance training to achieve the cardiovascular benefits of cardio and the positive metabolic effects of strength training.
3- Certain fruits and vegetables
Guzmán said the amount of calories consumed is as important as the type of calories, because some types of food contain many hidden calories, for example, “two hundred calories of spinach does not necessarily equal two hundred calories of cookies “. be the same,” he explained.
Often, most people lack fruits and vegetables in their diet. “Fruits and vegetables are some of our lowest calorie foods, so if the goal is to shed a few pounds, adding more fruits and vegetables to meals and snacks can help a lot.” Nutritionist and dietician Roxana Ehsani explains.
Fruits and vegetables are also rich in vitamins, minerals, dietary fiber, antioxidants, and nutrients essential for overall health.
4- Not eating enough carbohydrates
They are a monstrous food group and are often among the first people to cut back on when trying to lose weight. But if you exercise actively and eat fewer carbohydrates, you will see a drop in energy and performance. “That’s because carbs are the preferred fuel source that the brain and muscles need to function every day,” Ehsani said.
“Being properly fueled with enough carbs will give you the energy for a longer, harder workout and lead to weight loss,” he explained.
5- Too much protein
In line with the previous article, Many people who forgo carbs eat lots of protein instead in an effort to gain muscle mass.
However, eating too much protein will not help you lose weight because it will be stored as fat. Moreover, the excess protein will also put a burden on the kidneys.
6- Not getting enough rest
Ehsani explained that the latest research has shown that people who don’t sleep well make less healthy food choices than those who are rested.
“Lack of sleep can alter stress hormones, hunger and appetite”“During the day, you’re likely to eat more in general to help you stay awake, potentially snacking more frequently and having more sugary or caffeinated beverages,” Ehsani said.
7- Poor stress management
High levels of stress interfere with weight loss goals.
According to Ehsan, “When cortisol, the stress hormone, is constantly active and high, it can also lead to weight gain.”
In this sense, stress reduction techniques such as deep breathing, meditation and yoga can help calm these stress hormones.
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