Why weight does not go away: TOP-10 popular mistakes of losing weight

How joyful and easy it is to soar, having lost kilograms and centimeters! Everyone knows that for this you just need to "seal your mouth with tape" and go in for sports. But if you counted calories, ran and jumped, ate only apples, and after a while the weight returned anyway, and even in excess, then somewhere you were mistaken. It is possible that an ineffective diet or it was difficult to adhere to all the recommendations. Or maybe you just violated various dietary taboos? Together with a nutritionist, a member of the Association of Nutritionists of Ukraine Yekaterina Pavlova and a nutritionist trainer Alena Popova, we figured out the most common mistakes of losing weight.

Error 1. Radical diets

The main mistake of losing weight is the desire to quickly lose weight. "Donuts" love radical diets: 1000 calories per day and a 10 kg plummet. In this situation, the extra pounds quickly melt away, but after the end of the "hunger strike" the weight returns. Remember that a person cannot lose more than 1-1.5 kg in a week. Of this mass, adipose tissue accounts for only 500 g, the rest is muscle tissue. It burns out quickly with an incorrect diet. If you lost 4 kg in a week, and then gained them, then you have lost muscle and gained fat.

Mistake 2. Unrealistic goals

The idea of ​​losing 10 kg in the first week of the diet is initially doomed. So, knowing that this is impossible, a person will never start a diet. And if he does, then, having got rid of only two kilograms in a week instead of the planned 10, he will be disappointed and give up the idea of ​​losing weight. The opposite strategy - when there is no specific goal in numbers at all - is also erroneous. In this case, there is no idea what to strive for. So that is the key to success in realistically achievable goals.

Mistake 3. Weighing daily

One of the most common mistakes is daily weighing and clearly recording the lost kilograms. Small fluctuations in weight are natural (for example, women always gain weight during their menstrual cycle), so this should not be a cause for frustration and frustration. To experience the satisfaction of completing your goal, you need to weigh yourself once a week - and the results are obvious, and there is a minimum of experience.

Error 4. Missed food

Don't be fooled by skipping lunch or another meal. Calories will still run up during unscheduled snacks or from large portions during other meals. Start your morning with a healthy breakfast: protein and fiber will reduce hunger throughout the day. Feel free to have dinner after 18:00, if you go to bed, for example, at 23:00 - dinner should be 3-4 hours before bedtime. There should not be a long break between dinner and breakfast - a pause of more than 12 hours slows down the metabolism, and the body goes into economy mode, which means it stores fat.

Error 5. Insidious snacks

Many losing weight calculate calories after each meal, but completely forget about the calorie content of snacks. A bag of crackers, a slice of cake, a scoop of ice cream - there are a lot of calories in all of this. Small portions and small, healthy snacks can help you control your appetite and lose weight accordingly. For example, it is useful to eat a little, 30 grams, nuts, dried carrots or an apple - this will support metabolism and relieve you of the evening gluttony.

Error 6. Passion for fitness products

Remember that low-fat foods labeled "fitness" and "sugar-free" are tricky. Do not give in thoughtlessly to advertising: often, instead of fats, the manufacturer adds emulsifiers to such products, instead of Sahara - harmful sweeteners, and preservatives to extend the shelf life. The best way to find out what a fitness product contains is to read the label carefully. In addition, you should not resort to mono-diets: for normal functioning, the body needs nutrients and vitamins from various foods.

Error 7. Diet weekend

Adhering to a clear diet plan on weekdays, many losing weight "come off" on weekends. It's hard to resist when friends invite you to a picnic and your parents invite you to a family dinner. But just imagine what kind of blow the body will receive when, after five days of abstinence, you suddenly have enough to eat. And weekly suffering will simply go down the drain. Therefore, before you eat something of the forbidden, remember why you started the diet and how many kilograms you have already lost.

Error 8. Refusal from sports

The extra pounds will not go away only thanks to the diet. Any weight loss should be accompanied by lifestyle changes. You can sign up for the gym, go swimming or ride a bike. At the same time, do not exhaust yourself with hours of training. Enough an hour: exercising more, you exhaust the body. After that he will begin to "store" energy, as if remembering the upcoming long-term lesson.

Error 9. Hunger strike

You cannot lose weight with the help of a hunger strike or heavy unloading mono-diets - such methods are used to improve the health of people without excess weight. Prolonged fasting is very dangerous: healthy sleep disappears, the person becomes irritable and begins to "wither before our eyes." If calories are not replenished daily, the body slows down its metabolic rate and begins to break down muscle tissue in search of energy. Thus, the body stores fat, and uses muscles as fuel for life.

Error 10. We do not take into account drinks

By carefully calculating the number of calories, many losing weight do not count drinks. Meanwhile, alcohol, milkshakes, soda, coffee with cream and sugar contain so-called liquid calories. For example, a bottle of beer has about 50 calories, and a cup of coffee with cream has 30. Juices are also high in calories: in packaged ones there is a lot of sugar, in freshly squeezed ones - fructose. Worst of all, however, is that "liquid" calories do not satisfy hunger and can make it difficult to lose weight. So it is better to drink plain water - at least 2 liters per day.

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