Do You Make These Mistakes With Your Weight Loss Program?
Today, I am going to point out a few common mistakes we make in our weight loss efforts. We put hard efforts, but do not understand where we are going wrong. Most of us have faced these challenges at some point of time. Take one mistake at a time and improve upon it.
#1. Not drinking enough water? It is a must for fat loss!
I figured out that drinking water is really challenging. We have to at least drink 3-4 liters of water each day during our fat loss regime. It is required for proper functioning of our liver. You could suffer from headache if you do not drink enough water. So make extra efforts to drink more water during fat loss days. Simple method can be to buy a one liter water bottle and drink four bottles each day.
#2. Not eating enough protein? Have at least 20-30 grams per meal.
Protein is critical for fat loss. It is the building block of muscles. Eat at least 30 grams in breakfast and more than 20 grams in lunch and dinner. It will control your food craving and provide necessary energy for that day. For first few days you will feel like you are overfeeding but you will be comfortable after a few days. 2-3 whole eggs or chicken or 30 grams of protein shake with milk can do the trick.
#3. Not eating within one hour of waking.
Not eating within one hour of waking up from bed can affect your fat loss program. Skipping breakfast is also closely related to over eating later in the day. Even if you do not feel hungry in the morning, have a little breakfast with milk shake. So make special efforts to eat in the morning.
#4. Overeating fast food, nuts, peanuts, etc.
Fast food can kill your fat loss efforts and it is really challenging to avoid them or stop them. So eat foods which are rich in protein, legumes and fiber. Also do not over eat nuts and peanuts. Once we start eating nuts, we do not stop eating them. They are addictive and tasty. You can have fast food on cheat days. So whenever you get a feeling of eating some fast food, make a note of it and eat on cheat days after exercise.
#5. Overeating sugar-free or low-fat foods.
When we are on a fat loss program, we tend to consume foods which say sugar-free or low-fat foods. They do not help in losing fat but help in gaining fat because these foods contain artificial sweeteners which increase your food craving and you tend to eat more.
#6. Hitting the gym too often.
When you are on a fat loss mission, focus more on your eating habits. Spending more time in the gym can reverse the focus because you tend to eat and drink more. So, do high intensity training 2-3 times a week, not more than that.
#7. Skipping the breakfast.
People who skip their breakfast tend to become fat. Because when you do not eat in the morning, your sugar level goes below required and you binge more during the day. So your pancreas has to produce more insulin. This can lead to type 2 diabetes in the long run. So have a protein rich breakfast and enjoy it, you will be more energetic to lose fat.
#8. Drinking Cold drinks, Juice, energy drinks.
Cold drinks contain empty calories and some chemicals which can harm your body. Even juices can kill your fat loss program as juices have some added preservative and converts them to glucose. Do not go with advertising labels as healthy drinks. Just drink sufficient water.
#9. Drinking coffee 2-3 times a day.
Drinking excess coffee is not good for health. It is addictive in nature and does not reduce stress. We drink more coffee to reduce stress levels. We have to control stress to lose fat but not with coffee. So limit your coffee to one cup per day and you will be safe.
#10. Eating Fruits more than one or two piece a day.
We need a balanced diet so we tend to eat more fruits. But eating fruits will not help in losing fat. Fruits are glucose and stored as fat in the body. So, limit your fruits to one piece a day.
#11. Drinking alcohol too often.
You know this well. Drinking too much alcohol does not help in losing fat. Try these on cheat days if at all you do not have control. Your health is more important than alcohol.
#12. Smoking too often to reduce stress.
These days due to pollution in the environment we are already taking enough toxins in our body. So smoking will not help in fat loss. Smoking does not reduce stress and is also injurious to health. So limit your smoking. It is easy to stop smoking with the “21 days No Smoke Challenge Method”.
#13. Eating carbohydrates daily and not doing high intensity workouts.
Eating carbohydrates without doing high intensity work outs will help in gaining fat instead of losing it. Perform high intensity exercise and eat carbohydrates so that it helps in building your muscles instead of fat.
#14. Not having enough Omega-3 fatty acids.
Omega-3 fatty acids are very important for our body which we get from eating fish or fish oil. Other sources are leafy green vegetables and nuts. Omega-3 is also available in supplement form. Omega-3 fatty acids are essential for keeping your heart healthy. So get enough omega-3.
#15. Not having weight loss partner.
During fat loss, motivation is really necessary to continue the regime. Comparing your results with other partner or buddy can inspire you to do more. So have someone as your weight loss partner.