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Weight loss mistakes that make you Fail no matter how hard you try

Have you ever wondered why you often lose weight but don't see results? It could be because you've made one of the most common weight loss mistakes. Experts from the sports food shop will help you understand the common mistakes in the slimming process.

Basically, make sure you read the article on the principles of weight loss, you also understand, if you want to lose weight, just reduce the amount of calories absorbed and increase the amount of calories consumed by exercise sugar. However, things are much more difficult. The reason is simply because we often make too many mistakes in the process of dieting, living ... causing the fat burning process to be blocked.

Update the most common weight loss mistakes that many people make

Losing weight is difficult for many people. Sometimes you feel like you're on the right track, but still don't see any progress. There is a high chance that you are hindering your weight loss process by following wrong or outdated advice. Then the information below is what you really need!

1. Focus only on the numbers on the scale

It's quite common to feel like you're losing weight too slowly, even though you've been on a very strict diet. However, the numbers shown on the scale are only one way to gauge the change in weight. Weight is affected by many different factors, including the increase and decrease of water in your body and the amount of food stored in your body.

Indeed, weight can increase or decrease by about 1.8kg during a day, depending on the amount of food and water you have consumed in the body that day. In addition, increased estrogen levels and other hormonal changes in a woman's body can cause more water retention. However, this inadvertently shows your weight on the scale. (first)

If the numbers on the scale won't move, you're probably losing fat very well, but still have water in your body. Fortunately, you can still do some methods to reduce water accumulation in the body.

Also, if you're going to weightlift, you're probably gaining muscle and losing fat. Then, when you put on clothes, it will feel wider, especially around the waist, even if the needle on the scale does not move. Measuring your waist with a belt and taking a few full-body photos a month will help you see if you're losing fat, even if the scale needle isn't moving too much.

In short: There are many factors that affect the needle on the scale, including body water, muscle mass, and the weight of undigested food. You may be losing body fat, even the needle of a scale doesn't change much.

2. Eating too many or too few calories

In order to lose weight, you will definitely need to have a calorie deficit each day. This means you need to burn more calories than you take in. For many years, people believed that losing 3500kcal per week would help to lose 0.5kg of fat. However, recent studies have shown that the amount of calorie deficit needed to lose weight will be different for each person.

You may feel like you're not eating too many calories. However, the truth is that most of us tend to underestimate and not keep a record of what we eat in a day. In a 2-week study, 10 obese people said they ate 1000kcal/day. However, experiments in the laboratory have shown that they actually eat up to 2000kcal/day. (2)

You may be eating too many healthy foods that contain too many calories, such as nuts and cheese. The key here is to pay attention to portion sizes. On the other hand, cutting calories too much can have the opposite effect.

Many studies on very low calorie diets, providing <1000kcal/day have proven that this diet will cause people to lose a lot of muscle and slow down the metabolism.

In short: Eating too many calories can keep you from losing weight. On the contrary, eating too few calories can make you too hungry and slow your metabolism, as well as lose muscle.

3. Do not exercise or exercise too much

During the weight loss process, you will inevitably lose a lot of muscle and fat mass, although this amount depends on a few factors. If you don't exercise at all while restricting calories, you'll lose a lot of muscle mass and slow down your metabolism.

On the contrary, exercise helps minimize your loss of muscle, promotes fat loss and prevents metabolism from slowing down. The more muscle you have, the easier it will be to lose weight.

However, overtraining can cause many problems. Many studies have proven that too much exercise is unsustainable for the long term for most people and can cause stress. In addition, this will reduce the production of adrenal hormone – the hormone that controls stress.

Trying to force your body to burn more calories by overtraining is often ineffective and unhealthy. However, lifting weights and doing cardio several times a week is an ideal workout plan to maintain metabolic rate during weight loss.

In short: Not exercising will lose muscle and slow down your metabolism. On the contrary, exercising too much can be ineffective and healthy, and even make it a lot more stressful.

4. No weight training

Weight training plays a very important role in weight loss. Many studies have proven that weight training is one of the most effective training methods to gain muscle and increase metabolism. In addition, it also helps people to be firmer and promotes the burning of belly fat. (3)

Indeed, a review of 15 studies involving 700 people found that the best method of weight loss is a combination of exercise and cardio.

In short: Weight training or resistance training will help speed up the metabolism, build muscle, and help lose fat.

5. Choose low-fat or diet food

Diet foods or processed low-fat foods are often considered the ideal choice for people who need to lose weight, but it can actually have the opposite effect. Many of these foods are often high in sugar to improve taste.

For example, 245g of fruit-flavored, low-fat yogurt can contain 47g of sugar (almost 12 tablespoons). Instead of filling you up quickly, these low-fat products often leave you hungrier and make you feel like you need to eat more. Instead of eating low-fat or diet foods, choose nutrient-rich and low-processed foods, such as reading the food article for people who need to lose fat.

In short: Diet foods or low-fat foods are very high in sugar and can leave you hungry, needing to eat more calories.

6. Overestimate the number of calories the body burns during exercise

Many people believe that exercise will help speed up the metabolism. While exercise will boost your metabolism to some extent, it may be less than you think. Many studies have shown that both normal and overweight people tend to overestimate the number of calories the body burns during exercise, often by a large number.

In one study, people burned about 200-300 calories during a workout. However, when asked, they said they burned >800kcal. As a result, they ate more. That said, exercise is still important to your health and can help you lose weight. However, it doesn't burn as many calories as you might think. (4)

In short: Scientific studies have shown that people tend to overestimate how many calories they burn during exercise.

7. Not eating enough protein

Eating enough protein is important if you're trying to lose weight. Indeed, protein has been shown to help with weight loss in a matter of days. It can help reduce appetite, increase satiety, reduce calorie intake, boost metabolism, and maintain lean muscle mass during weight loss. (5)

In a 12-day study, experimental participants ate a diet about 30% of their calories from protein. As a result, they typically ate 575kcal less per day than when they ate 15% of their calories from protein.

Another study has also demonstrated that high-calorie diets, containing about 0.6-0.8g of protein per 1.2-1.6g/kg, can help control appetite and make the body more toned. To optimize weight loss, make sure each of your meals contains lots of natural foods rich in protein.

In short: Eating more protein-rich foods will help with weight loss, by cutting cravings, increasing satiety and boosting metabolism.

8. Not eating enough fiber

A low-fiber diet will bring great results for weight loss. Many scientific studies have shown that soluble fiber helps reduce hunger by forming a gel that retains water. This gel moves slowly through the digestive tract, helping you to feel full all the time.

Scientific studies have suggested that all types of fiber help with weight loss. However, a few scientific studies have shown that soluble fiber helps reduce hunger and calorie intake compared to other types of fiber.

In short: Eating enough fiber can help reduce cravings, by filling your stomach and you'll eat less. In addition, it can help you absorb fewer calories than other foods.

9. Eating too much fat on a low-carb diet

The keto diet or low-carb diet is often quite effective when it comes to weight loss. Researchers have shown that they tend to reduce hunger. This often causes the body to eat fewer calories.

Many keto and low-carb diets often allow for unlimited fat intake. The problem, however, is that some people often can't stop eating. As a result, they often eat too many calories to reach a calorie deficit.

Bottom Line: While low-carb and keto diets help reduce hunger and calorie intake, eating too much fat will slow or prevent weight loss.

10. Eat too often, you're not even hungry

For many years, the advice was to eat once every hour to help reduce hunger and boost metabolism. Unfortunately, this can cause the body to eat too many calories throughout the day. In addition, you will never feel full.

In one study, blood sugar and hunger were reduced while metabolic rate and hunger were increased in men, who ate 3 meals versus 14 meals in 36 hours.

Another study proved that when people skip breakfast, they eat more calories at lunch. Never let the body get too hungry, instead eat snacks that will be better.

11. Have a clear goal

Losing weight and staying healthy will definitely keep you motivated. However, if you don't have a clear goal, you will definitely have a lot of problems. The researchers analyzed data from several weight loss programs. They report that overweight or obese women often give up the program after only about 6-12 months.

Adjust your goals to make them more realistic, like losing 10% of your body weight in a year. This can make you a little frustrated and increase your chances of success.

In short: Unrealistic goals can lead to haste and easy abandonment. Set a modest goal, to increase the likelihood of successful weight loss.

12. Don't keep track of what you eat

Eating foods that are low in calories and rich in nutrients is an extremely effective way to lose weight. However, you may be eating more calories than you need to lose weight. Plus, you're not getting enough protein, fiber, carbs, and fat to help with weight loss.

Many studies have proven that tracking what you eat will help you get the most complete picture of how many calories you take in each day and nutrients absorbed.

13. Drinking too many sugary drinks

Many people cut soft drinks and other sugary drinks out of their diets to lose weight. However, drinking fruit juices is not a good idea. Even 100% fruit juice contains sugar and can cause many health and weight problems, similar to those caused by sugary drinks.

For example, 320g of unsweetened apple juice contains 36g of sugar. Even this amount of sugar is higher than in a can of coke.

After a tiring training session, many people often have the habit of choosing a drink to quench their thirst. This is also no problem if you don't choose drinks such as soft drinks, sweetened smoothies, etc. Just 1 cup of Starbucks contains 60g of sugar. As for carbonated soft drinks, needless to say.

Not to mention, often you drink carbonated soft drinks, it is likely that you will have a craving for food. Therefore, after exercising, it is best to immediately drink 1 glass of Whey milk. If not, drink water. And if you want to know why you should drink Whey after exercising, read carefully the article on how to recover muscles after a gym workout.

14. Don't read nutrition facts labels on products

Not reading the nutrition facts labels can lead to you eating a lot of unwanted calories as well as unhealthy ingredients. Unfortunately, many products are often labeled as healthy, but that's actually not good at all. To be able to understand the nature of the product you are thinking of buying, you should look closely at the nutrition facts table.

Currently, there are many foods that are labeled as good for human health, but actually good or not depends on needs.

If you are on a diet, you need to stay away from sugar and limit carbs. However, manufacturers accidentally or intentionally do not write directly as sugar but write the chemical name of sugar such as fructose, sucrose ... Many people often do not know and as a result fail.

A mistake that up to 90% of Vietnamese people are wrong is that the nutritional information on the package is for the entire product. It's actually divided by the number of uses. Therefore, get into the habit of reading comprehension. Usually you will pay attention to a number of parameters such as calories, serving (dose), protein, carbs and fat.

15. Do not eat natural, whole foods

One of the worst things is that you are losing weight and eating a lot of processed foods. Many human and animal studies have suggested that processed foods are a key contributor to obesity.

16. Depending on others too much

Do you keep looking at the female gymnasts all day long, or do you have a beautiful body, eat, exercise, and then ask for a menu…? Those are the mistakes when losing fat you need to quit immediately.

Each person has their own body, some people are easy to gain muscle, some people are difficult to gain weight. Some people lose fat easily, some people breathe in the air and get fat... You should read the article 3 body organs in the gym. What you need here is a method to do it, not a recipe.

17. Only jogging

There's no denying that running, cycling, or cardio is really an ideal way to burn calories. However, for this reason, many people only focus on the treadmill and are afraid to exercise.

This is a misconception. Weight training not only helps stimulate muscle growth, but also helps with better digestion and boosts metabolism. Do you want to focus only on burning fat, then being like a stick? Or do you want a toned body?

18. Skipping meals

One of the most common mistakes when it comes to weight loss is fasting. This seems very good because it will reduce calories. When skipping meals, the metabolism will slow down, which means that food that is difficult to convert into energy will be stored as fat. Not to mention, you will tend to snack to reduce hunger. Generally unprofitable.

19. Get rid of fat completely

As you already know, fat is not the cause of weight gain. Even fat helps protect the body. However, the important thing here is that you know how to choose. This means that instead of choosing bad fried foods, choose good foods.

20. Not getting enough sleep

Sleep plays a very important role for health if you do not want to be tired all day and eat constantly. You should sleep at least 8 hours a day, preferably at 11pm. 10am onwards is the time when the body begins to go into the process of detoxifying and purifying the body. For every extra hour you stay awake, you force your body to not be able to perform its functions properly.

Those are all the mistakes when losing weight you need to know. It is important that you know to compete and apply a suitable diet and exercise.