We reduce weight correctly: 7 main mistakes losing weight

You are on a diet, you try to lim­it your­self in every­thing, but there is no result. Why is excess weight in no hur­ry to leave? Per­haps the point is in the mis­takes that lose weight often make …

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Mistake 1. Completely eliminate fat

Stop look­ing for the cher­ished fig­ure of 0% fat con­tent on food pack­ag­ing. This is the mis­take of many los­ing weight. When remov­ing fat from fer­ment­ed milk prod­ucts, the man­u­fac­tur­er must replace it with some­thing. Oth­er­wise, the prod­uct will lose its tex­ture and taste. What is usu­al­ly replaced? Either refined sug­ar (an extra source of calo­ries!), or a sweet­en­er. But it does not raise blood sug­ar lev­els. As a result, you will not get the desired effect from sweets, and crav­ings for sim­ple car­bo­hy­drates will increase. Choose prod­ucts with a low per­cent­age of fat con­tent: milk — 1.5–2.5%, cot­tage cheese — up to 5%, sour cream — 10–15%.

Mistake 2. Significantly reduce the diet

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Read more: Egg diet: how to lose 2 kg in 3 days

It would seem that the less you eat, the faster you lose weight. This is not true. Rigid diets switch all process­es to econ­o­my mode. The rate of fat break­down, the syn­the­sis of enzymes and hor­mones falls, which means that you will lose weight more slow­ly. Reduce your total dai­ly ener­gy expen­di­ture by no more than 500 kcal.

Mistake 3. Weigh yourself often



Read more: Diet for all zodi­ac signs: lose weight accord­ing to the horo­scope

Fre­quent weigh­ing is anoth­er mis­take of los­ing weight. Weigh­ing can­not accu­rate­ly assess weight loss results. Even dur­ing the day, the weight can vary from 500 g to 2 kg due to the delay in the removal of water. So to con­trol it every day (and even more often) does not make sense. To eval­u­ate the effec­tive­ness of the diet, weigh your­self once a week at the same time (prefer­ably in the morn­ing, on an emp­ty stom­ach).

Mistake 4. Lean on protein

Pro­teins sat­u­rate well, the body spends a lot of ener­gy on their assim­i­la­tion. But, if there are too many of them, the pH of the inter­nal envi­ron­ment of the body will change from alka­line to acidic. This is fraught with a decrease in the activ­i­ty of hor­mones and enzymes, which means that the weight will go away more slow­ly. Dish­es with pro­teins must be com­bined with alka­liz­ing foods — greens, veg­eta­bles. Their vol­ume should exceed a serv­ing of pro­tein by 3 times.

Mistake 5. Get carried away with fruits

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Read more: Banana diet: how to lose 2 kg in 2 days

Sweet fruits con­tain sim­ple sug­ars that can be stored as fat. It is bet­ter to eat them not for dessert, but in a sep­a­rate meal. For exam­ple, for an after­noon snack. And no more than 250–300 g per day.

Mistake 6. Refuse sweets

Com­plete­ly deny­ing your­self del­i­ca­cies, soon­er or lat­er you will break. To avoid this slim­ming mis­take, eat sweets when you are full. Bet­ter dur­ing the day (until 16.00), when the diges­tive sys­tem is most active. The calo­rie con­tent of a serv­ing should not exceed 120 kcal. But, of course, you should­n’t get car­ried away. By the way, there is a tech­nique that will help con­trol the amount of “for­bid­den” prod­ucts. Every time you eat some­thing sweet, take a match out of the box. One box should last for a month.

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Mistake 7. Not having dinner

Our body is so arranged that it is in the evening that it begins to store fat in reserve. It is on this fea­ture that the rec­om­men­da­tion is based — do not eat after 18.00. But she rarely works for any­one. First, skip­ping din­ner often leads to overeat­ing in the morn­ing. Sec­ond­ly, a break between meals for more than 8 hours can dis­rupt the hor­mon­al bal­ance and the appetite con­trol sys­tem. So you need to have din­ner. The best option is low-fat food with a min­i­mum amount of car­bo­hy­drates. For exam­ple, 150 g of chick­en or turkey and a sal­ad of non-starchy veg­eta­bles.

These sim­ple rec­om­men­da­tions will help you avoid the main mis­takes of los­ing weight and effec­tive­ly reduce weight.

Read also:

March 8: a hol­i­day of spring or a rel­ic of the past?

Diet by the hour: how to lose weight with­out starv­ing

How not to treat a run­ny nose: 5 main mis­takes

How to become slim­mer in 21 days: 4 exer­cis­es

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The opin­ion of the edi­tors may not coin­cide with the opin­ion of the author of the arti­cle.

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