You are motivated in the weight loss process started - but on the scale does not do much? These 5 common mistakes can be to blame!
The new year has started and many of us have once again made the resolution to lose a few excess kilos and thus get closer to the personal desired figure. But sometimes it just doesn't work out the way we would like it to: Nothing or very little happens on the scale. But what is the reason for this?
5 mistakes when losing weight
So that you don't throw your resolutions overboard again out of frustration, we explain here which mistakes we almost all make when losing weight.
1. your method is too radical
Of course, everyone wants to drop as much weight as they can, especially at the start of their weight reduction journey. Therefore, many people may find it initially alluring to use a crash diet or to go without eating. The body instead enters hunger state through great renunciation, which is not the intended outcome. This allows it to conserve energy even more by tightening its grip on its reserves and turning off certain of its operations.
When you then start eating normally again, the body builds up even more reserves to be prepared for the next possible hunger period - and you're already in the typical yoyo effect.
2. your expectations are too high
Even much we sometimes wish it were, the human body is not a machine. It also takes time to get used to new things. Making a long-lasting change to your diet is the best method to reduce weight and get healthier in the long run. In this manner, weight loss is a little slower, but the yo-yo effect is avoided. Most experts agree that a healthy and achievable weekly weight loss goal is around half a kg. It normally suffices for most people to cut between 300 and 500 calories per day.
3. you eat too much in between meals
It's crucial to take rests in between meals to maximize fat burning. Therefore, if you consistently take little snacks in between meals, this process is blocked. If at all possible, there should be at least a three-hour gap between each meal. If you really must have anything in between meals, opt for a wholesome snack like a boiled egg or some fresh vegetables.
4. you only orientate yourself by the scale
Naturally, we want to see the number on the scale go down when we lose weight. But it's not always a good idea to judge your performance solely by the scale. For instance, if we exercise more to aid in weight loss, we increase our muscle mass. Moreover, muscle weighs more than fat. This means that even if we shed fat, we may not actually reduce weight if we simultaneously build up our muscles. Measuring your waist and hip circumference on a regular basis is the simplest approach to determine your progress. A before-and-after image can be useful.
5. you renounce everything
Of course, if we want to lose weight, we need to have some willpower. But that doesn't imply you have to stop eating all snacks right away. Because doing so not only makes cravings more likely, but it also ultimately annoys most individuals. It's acceptable to reward yourself with a modest snack each day to avoid this. By doing so, you'll stop feeling like you have to abstain from food constantly and stop those awful food cravings.