Now there is a lot of information about nutrition — in magazines, on the Internet, on television. There are many different food systems. Sometimes too much information can only hurt. You don’t know what is really right, what to choose for yourself. And it is even more difficult to correctly apply the information received in ordinary, everyday life.
Sometimes women, wanting to lose weight at all costs, rush from one extreme to another. And I went through it all. When creating my program, I wanted to include in it the most important, the most effective and the simplest, only what would not harm health, and what would be easy to perform in everyday life. Often communicating with women in consultations, I see how many mistakes they make in nutrition. I want to tell now only about some common mistakes when losing weight. We can repeat the same mistake day in and day out and not even think about or know that we are doing something wrong. If you want to feel better, let alone lose weight, let’s try to correct these mistakes.
1. Mindless fasting
Perhaps, mindless starvation This is the biggest weight loss mistake. Most people mistakenly believe that just not eating or limiting food as much as possible will help them lose weight. How many times have I heard: “I will close my mouth and lose weight.” People go on strict diets, consume no more than 500–700 calories per day. What is the danger of such food? First, by slowing down the metabolism. One of the goals of successful weight loss is not only to lose weight, but also to speed up a slow metabolism. With a starvation diet (less than 1200 calories), the metabolism slows down, which in no way can contribute to weight loss. Also, a starvation diet makes the likelihood of breakdowns very high, because not everyone can withstand it. And if it does, it won’t last long. After each starvation, the body will “revenge” you, and fat cells will gain a “reserve”.
Fasting food (less than 1200 calories) slows down the metabolism, which in no way contributes to weight loss.
2. Skipping breakfast
Another mistake is skipping breakfast. Breakfast is one of the main meals, remember this forever! To maintain health and lose weight, this meal is simply a must. People who skip breakfast are at risk of becoming carb addicted. In addition, breakfast is necessary to wake up the metabolic processes. Be sure to have breakfast! If you have always skipped this meal, try to make breakfast a habit. How you will feel today depends on breakfast: whether you will lose weight today or get better; whether you will be energetic or tired today, nervous or in a good mood. It is in the morning that it is especially important to properly feed the body, to give the cells everything they need. I know exactly how breakfast changes the day. And this is known to all the women who began to have breakfast properly with me.
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3. With fats, but without carbohydrates
Another common weight loss mistake is refusal of fats. Every day, we hear about the dangers of fatty foods. And what are we doing? We buy everything fat free. Milk, cottage cheese, kefir … We exclude oil from the diet, any. In fact, we get better mostly not from fatty foods, but from simple carbohydrates. The right fats are good for the body. It is necessary to include omega‑3 fatty acids in your diet, which help reduce inflammation, protect blood vessels, the heart, and are vital for the brain. Add tomorrow to your salad instead of sunflower oil, and even more so instead of sour cream or mayonnaise, a spoonful of olive oil. And if we have already talked about fats, then let me remind you again: do not fry in oil! Fats that are heat-treated become trans fats, which is bad as hell!
It is imperative to include omega 3 fatty acids in your diet, which help reduce inflammation, protect blood vessels, the heart, and are vital for the brain.
4. Irregular meals
Another mistake is irregular meals. Believe me, with irregular meals, you can end up eating a lot more calories per day. Do we consider a harmless coffee-and-cheesecake snack to be food? And many people cannot count such various snacks in a day. Make your meals regular! Ideally 5 times a day after 3 hours. If your daily routine allows, try to eat at the same time every day. This is only at first glance difficult. Believe me, it’s possible.
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5. When there are a lot of fruits and juices
The next thing I want to say is abuse of fruits and juices. Refusing junk and fatty foods, losing weight try to diversify their diet with plenty of fruits and juices. Even more, many sit down on one fruit. The phrase “Why am I getting better? I only eat fruit,” I heard so many times. Or here’s another favorite phrase: “I’m going to the sea, I’ll eat only fruits for two weeks and lose weight.” I once put on 4 kg. Most fruits contain a decent amount of fructose, which the body converts into sugar and stores as fat, especially if you have a sedentary lifestyle. Especially dangerous in this regard are fruits with a high glycemic index, such as bananas and grapes. The fact that fruits can be eaten in any quantity is nothing more than a myth. The same applies to fruit juices, which contain a lot of sugar. You will not be able to satisfy your hunger with fruit juices, but your body will receive a large amount of sugar and calories.
Most fruits contain high amounts of fructose, which our body converts into sugar and stores as fat.
6. Almost no water
I can’t help but touch the topic. water. Many people believe that by limiting the amount of water, they will quickly bring the cherished figure on the scales closer. Alas, this is just self-deception, since water will leave your body, and not excess fat. Be sure to drink water! We hear a lot about this now, but very few people follow this recommendation. And this is very important for health and weight loss. Therefore, I pay a lot of attention to this issue in my consultations. Start your morning right tomorrow with a glass of clean water!
7. Sedentary life
And finally, oh physical activity.
Is it possible to lose weight without sports? Of course, this is possible, and 80% of success is proper nutrition, but with sports, weight loss will occur faster, and the effect will be brighter. In addition, sport helps to accelerate metabolic processes, strengthen muscles and keep skin tone. Question: what to do for those who, for one reason or another, cannot go to the sports club? Add physical activity throughout the day. One example: do not be lazy to get up once again from your office chair, even if it is on wheels! And if your office is on the third floor, then don’t wait for the elevator. And try to walk more during the day!
80% of success is proper nutrition, but with sports, weight loss will occur faster, and the effect will be brighter
Everything ingenious is simple! Losing weight is easier than you think!
As practice shows, it is difficult for many to balance nutrition and calculate their own norms. Many need psychological support and control. If you need help, please reach out. Always glad to be helpful!
The author is Maria Nikishina. Dietitian, practicing nutrition consultant, weight loss expert.
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The opinion of the editors may not coincide with the opinion of the author of the article.