Top 7 weight loss mistakes. Nutritionist advice

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.

Read also: How to lose weight: the per­son­al expe­ri­ence of a nutri­tion­ist

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.

Read also: Sum­mer diet: how to lose weight in 8 days

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!

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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.