DIET AND COMMON MISTAKES
Among diversified information about weight loss in recent period, have you found the right way to lose weight to achieve efficiency and protect your health?
Proper weight loss is something overweight people always put their effort into, but not everyone has the right knowledge of this. Let’s learn immediately common mistakes in weight loss through the article.
1. The main purpose and what is the right weight loss?
As usual, when mentioning about losing weight, everyone thinks about having a balanced and healthy body, but each one’s weight loss goals are not the same.
People who want to lose weight to look very thin, to wear beautiful clothes, while there are others who lose weight to prepare for special events in their life, or also those because of obesity … etc.
Generally, no matter what purpose, health must be the top priority. Therefore, the correct weight loss will help you achieve the desired weight and stay healthy.
The ideal weight loss is when you implement a scientific weight loss plan, consistent with the current state of the body by a combination of internal and external factors.
Suggestions for a proper weight loss plan with these steps:
– Determine your body’s current condition and set a goal
– Adjust the right nutrition (inner factor)
– Adjust reasonable living regime (inner factor)
– Workout planning (external factors)
– Track and maintain weight
(Plan a scientific and appropriate weight loss plan)
2. Common mistakes when losing weight
2. 1. Cut out fat completely in daily meal
Fat plays an important role in maintaining good health and belongs to one of the four main food groups in daily meals. However, many people when building weight loss diets cut down on fat completely, which is a common misconception.
By removing fat completely from the diet, you cut off the main source of energy for the body. At this point, the metabolic activities become weak, the body also stagnates and eventually the weight loss is not achieved as expected.
Instead, you can limit the fat per menu or include plant-based fats that are healthy fats. Olive oil, tofu, nuts, walnuts… are vegetable fats that are not only good for the heart, but also do not cause weight gain.
2.2. Eat too many meals even when you’re not hungry
There would be words that eating small meals several times a day to lose weight. However, this is somewhat true but not enough. When eating too many meals in a day, even when the body has no need or the body only eats very little, it inadvertently leads to too many calories to be consumed throughout the day.
The more calories you take in than the calories you are active, the more difficult for you to lose weight. Moreover, eating multiple meals also makes you a habit of eating, and this habit is not good for those who want to lose weight.
So, the key to losing weight is to eat when you’re hungry and only when you’re hungry.
2.3. Lack of nutrition from protein (protein)
According to nutrition experts, in our daily meals, we need the following 4 food groups: protein, carbohydrates, fats and vitamins.
Protein is an important nutrient in supporting weight loss. A protein-rich diet improves metabolism, reduces cravings and positively affects several weight-regulating hormones. Protein also helps to preserve muscle mass during weight loss. One study shows that a daily diet containing about 1.1-1.5 grams of protein per body weight can help control appetite and maintain health.
(Protein helps to preserve muscle mass during weight loss)
2.4. Skip too many meals.
Skipping meals means all energy sources out of the body. From there, the nutrients stored in adipose tissue begin to release fat to provide energy for the heart, lungs and other organs to function. When the body uses up all of that fat, if you continue to skip your meal, the muscle areas will begin to shrink and become malnourished.
Weight may be lost, but soon you will eat and tolerate more food sources to make up for the previous deficiency. As a result, your total food intake may be more than before. In addition, if you skip meals for a long time, you can fall into exhaustion, weakness and many other dangerous diseases.
Besides, there are quite a few people who cut down on their meals, only eating one or two main meals a day. Usually, the reduced meal will be breakfast. Consequently, by lunch, many people will feel very hungry and “devour” with the same amount of food as both meals. Over time, you may experience digestive problems such as stomach upset, digestive disorders.
In short, excessively skipping meals does not help with weight loss but also affects your health.
2.5. Choose canned fruit juices over fresh fruit.
Being busy can cause you to replace fruit juices with canned fruit juices. You can easily buy them at supermarkets or grocery stores. Moreover, the shelf life is long, if not used up, you can put it in the refrigerator to drink again, both convenient and economical.
However, the disadvantages of canned fruit juices are as follows:
– Many preservatives, many flavor enhancers.
– High sugar content.
– Very low nutritional content
– Buying wrong quality goods, counterfeit goods, expired goods.
By drinking canned fruit juice regularly, you will gradually lose your appetite when you eat and easily gain weight. Only drink pure fresh fruit juice for nutritional supplements and healthy vitamins.
3. Simple tips for a proper weight loss plan, but not harmful to the body.
Do not store junk food in your house
Eliminate unhealthy junk food from your life immediately. The high fat and sugar of junk food or soft drinks is the main reason why you gain uncontrolled weight and affect your health. Instead, leave the healthy foods you enjoy at home, and it is healthier when you want to eat.
Drink at least 2 liters of water a day
70% of the body is water. Drinking enough water not only helps moisturize skin but also quickly becomes full, completely helping to speed up the weight loss process. According to scientific research, on average, your body needs 2 liters of water a day, if exercising, drink more to boost metabolism.
Before each meal, drink water to warm up the digest system. When you feel hungry, drink water to increase your feeling of fullness. In addition, drinking water also helps the body burn energy better.
(Drinking 2 liters of water a day helps the body burn energy better)
Always have good food on hand to eat when hungry
For those just beginning to lose weight, hunger will always be imminent. So, prepare foods such as fresh fruit, yogurt or eggs, potatoes, boiled corn… to ensure that you will be full without causing excess fat storage.
Eat more fiber foods
High-fiber foods are low in fat, making them ideal for those looking to lose weight. Fiber is not digested and absorbed in the stomach, often makes people quickly full and full for a long time, thus reducing appetite, preventing overweight and obesity.
Fiber also aids in digestive tract disorders and contributes to lower cholesterol in the blood.
Scientific research shows that chewing slowly is the easiest way to help you eat less. You will notice that the time between the two meals is much longer, even though it is time to eat, you are still not hungry and need not eat. At this point, even if you cut down on your portion sizes you will still feel full.
So, chewing slowly is an inexpensive way to help support weight loss.
Indeed knowledge about weight loss in order not to make mistakes that lose weight ineffective and affect your health. Choose a method that is logic and suitable for your body.