12 common mistakes when dieting to lose weight

It is common for people to join the gym to improve their health. But, although some deny it, achieving an attractive physical appearance is also one of the priority objectives.

Playing sports is healthy and provides many benefits not only for our physical well-being, but also for our mental well-being. Now, if we want to lose weight, physical exercise is only part of our task. Control of psychological aspects and proper nutrition will determine our success or failure.

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Common mistakes when going on a diet

But going on a diet is not easy and when after a few weeks it is verified that the layer of fat that covers the body has not disappeared, frustration and demotivation set in.

In this article We explain what are the most common mistakes when going on a diet.

1. not be realistic

Undoubtedly, one of the most frequent mistakes is not being realistic.. When we start a diet, it is possible that we are hyper motivated, that we have an idea of ​​what our body will be like in a few months and how good we will not feel. But the reality is that weight loss is a slow process, in which you have to work hard; and depending on the percentage of body fat, we will need more or less time.

Lack of motivation is not good, but neither is excess, which usually ends in frustration and, paradoxically, demotivation.

2. Follow a miracle diet

And of course, not being realistic is often caused by misinformation. The Internet and the digital world have entered our lives with force. In this context, it is easy to get carried away by infoxication. In addition, the large companies dedicated to the nutrition sector constantly bombard us with messages that send us an erroneous vision of reality. It seems easy to achieve a body ten in a month by following a certain type of diet or consuming a certain supplement.

In recent decades, different diets have emerged that are not healthy at all. For example, some reduce carbohydrate intake, or are based on excessive protein intake. The reality is this: When it comes to nutrition, shortcuts are not good. This can produce a rebound effect after a while, and the consequences not only affect our health, but our goal of losing weight.

3. not eating enough

But, in addition to these diets, there are others that simply make us starve. It is true that when we want to lose weight we must consume fewer calories than we burn. But that does not mean that we should go on a hunger strike. We must select foods that satisfy us and consume products with a high nutritional value.

4. Do not eat 5 times a day

In addition, another widely used strategy is to eat 5 times a day. In this way we avoid spending long hours fasting, and our body is always well nourished., which will have a positive effect not only when it comes to losing weight, but our concentration or our mental state will also benefit.

In short, if we distribute the daily calories in 5 meals and it is possible to control hunger, it will keep the body and metabolism at optimal levels and, in addition, it allows us to lose weight.

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5. skip breakfast

Especially important, and for this reason it must be highlighted, is skipping breakfast. Big mistake! Breakfast is perhaps the most important meal of the day. If we do not have breakfast, this fact will be with us throughout the day. Now, equally important is dinner. You can have a light dinner, but do not go to bed without dinner, because at midnight we can suffer the consequences.

6. not sleeping well

Sleeping well or badly is going to be crucial when it comes to following a diet or not. If you sleep well, our metabolism will work better. Otherwise, if you sleep poorly, you will be tired during the day, which will affect your other habits, such as eating.

• Related article: "10 basic principles for good sleep hygiene"

7. stressed lifestyle

Stressed lifestyle is detrimental to follow a diet. You will rarely manage to eat at the right times to prepare the right food, so it will result in total failure. In addition, this will force you to eat quickly, which will influence satiety.

8. Not doing physical exercise

As already mentioned, sports practice is essential to lose those extra kilos. There are several studies that show that, for long-term fat loss, it is necessary to combine nutritional aspects with the practice of physical exercise. Without this last factor, it will be difficult for you to cause an energy imbalance in a healthy way.

9. not being well hydrated

Water is essential not only for life, but also if we are on a diet. Water will help you feel full and burn fat and, also, if you play sports you will be hydrated. A good option is to drink water with lemon, which will also give you an extra dose of vitamin C

• Related article: "8 benefits of drinking lemon water in the morning"

10. not include fruits

Fruits are foods with few calories but a very high nutritional value. In addition, they contain fiber that helps regulate our intestine and make us feel satiated. Changing unhealthy foods, for example industrial pastries, for fruit is a great option. We will be giving the body a healthy option full of vitamins.

• Related article: "Types of vitamins: functions and benefits for your body"

11. Not controlling sugar and salt

Salt and sugar are not good for weight loss or diet. While salt is responsible for fluid retention, excess sugar consumption increases insulin levels.

Currently, many foods with a high glycemic index are consumed, such as carbohydrates from refined cereals (for example, industrial pastries) and sugar. These foods cause hyperglycemia to occur and, consequently, we have a spike in energy and then an increase in hunger. That is why the consumption of slow-absorbing carbohydrates (for example, brown rice) is recommended, which keeps us full for longer.

12. Eat light products

There is a lot of marketing behind light products. However, an investigation of National Obesity Forum and the Public Health Collaboration (UK institutions) states that frequently consuming these low-calorie foods can generate as much or more sugar and fat than what they initially claim to eliminate. Therefore, as much as possible, it is better to avoid them.