8 the biggest mistakes we make when losing weight
Health / / December 19, 2019
1. Creating a large calorie deficit
The human body is perfectly adapted to existence in conditions of hunger. Therefore, when you dramatically reduces caloric intake, the body then adapts to the new environment and begin to save energy.
StudyMetabolic and behavioral compensations in response to caloric restriction: implications for the maintenance of weight loss 2009 has shown that a severe restriction of calories (890 kcal per day) reduces the energy consumption of the body. Three months after the end of the diet study participants spent a day on 431 kcal less than the control group, and after six months - 240 calories less.
four-day studyMetabolic response to short-term 4-day energy restriction in a controlled study 2006 it found that the restriction of calories to 1114 reduces the basic metabolism by 13% per day, and up to 1462 calories per day - 6%.
StudyMetabolic adaptation to caloric restriction and subsequent refeeding: the Minnesota Starvation Experiment revisited. 2015 showed that three weeks on a strict diet with restriction of calories in half from the norm reduces energy costs alone by 266 calories a day, the energy expended on walking, at 22%.
When you achieve your goals in losing weight and go on a normal diet, the body is configured to save energy, consumes calories at the same rate, but are reluctant to spend. As a result, you can quickly dial dumped kgs.
How to fix
Do not restrict the diet of more than 25% of the on-calorie, taking into account your weight, age, gender and lifestyle. How quickly you can lose weight without harming health, she said in Layfhaker this article.
2. Skipping meals
Many people believe that skipping meals techniques, they accelerate weight loss. For example, people skip breakfast or remains without lunch at work, but eats very ample and high-calorie dinner.
This weight loss strategy will not bring good results. Firstly, after a whole day without food great hunger will make you eat more than usual. Second, pass reception in the blood meal can negatively affect sugar metabolism and energy levels.
StudyAssociation between Eating Patterns and Obesity in a Free-living US Adult Population 2003 suggested that a set of excess weight blame eating habits. The results showed that food receiving four times a day reduces the risk of obesity compared with three or less receptions on the day. In addition, among the participants, skip breakfast, Cases of obesity are much more common, as well as among the people, breakfast and dinner not at home.
How to fix
Try to eat at regular intervals from the moment when you feel hungry. For example, if you are hungry after you wake up or you know that want to have much in 10-11 hours, prepare a nutritious breakfast, and further divide the cooking techniques for lunch, a small snack and dinner. If, however, the first signs of famine appear closer to the dinner, leave lunch, a small snack and dinner, but try to arrange cooking techniques in one and the same time.
3. Lack of protein in the diet
Protein provides a feeling of fullness, reducing the intake of calories and plays a key role in maintaining muscle mass during weight loss.
StudyA randomized crossover, pilot study examining the effects of a normal protein vs. high protein breakfast on food cravings and reward signals in overweight / obese "breakfast skipping", late-adolescent girls 2014 has shown that high-protein breakfast (35 and 13 grams of protein) reduces cravings for sweet and salty foods in between meals.
StudyThe influence of higher protein intake and greater eating frequency on appetite control in overweight and obese men. 2010 found that at the same daily calorie high protein consumption (138 grams per day) provides a greater feeling of fullness compared to the normal intake (71 grams).
satiety directly influences the intake of calories during the day. twelve-studyProtein leverage affects energy intake of high-protein diets in humans. It found that people who consume 30% of daily calories from protein, eat an average of 575 calories less than those who received 15% of calories from protein.
In the process of losing weight with the fat you will inevitably lose muscle mass. Protein helps protect the body from the effects of bad diet. StudyNormal Protein Intake Is Required for Body Weight Loss and Weight Maintenance, and Elevated Protein Intake for Additional Preservation of Resting Energy Expenditure and Fat Free Mass In 2013 found that a high protein intake (2.1 grams per kilogram of body weight) during a low-calorie diet allows you to maintain muscle mass and increase energy expenditure of at rest and reduce blood pressure.
How to fix
Try to keep 30% of daily calories was protein. It can be obtained from these products.
4. liquid diets
Often, people who want to lose weight with minimal effort, prefer a liquid diet. However, fruit or vegetable juices provide the body enough fiber and protein - the key nutrients needed for satiety.
StudyDietary Fiber and Energy Regulation 2000 has shown that fiber helps control calorie intake and reduce the risk of obesity.
These findings confirmed the studyEffects of dietary fibre on subjective appetite, energy intake and body weight: a systematic review of randomized controlled trials 2011. Scientists have found that a high dietary fiber content of the pectin (apple, citrus) and beta-glucan (oat, barley) reduce the appetite, leading to less consumption of calories.
How to fix
Do not sit on a liquid diet, consume enough protein and fiber.
5. exception fats
fats required for the health of the skin, joints, eyesight, memory and mood. In addition, without enough fat vitamins A, D, K and E are not assimilated in the body, which may entail beriberi and health problems.
Diet is more important to reduce the amount of carbohydrates, not fat. Although the fat contains about 9 kcal per 1 gram, while carbohydrates and proteins are 4 calories, Various studies show that low-carb diet more effective than a diet low in fat.
For example, studyA Low-Carbohydrate as Compared with a Low-Fat Diet in Severe Obesity 2003 found that in six months the low-carb diet participants lost three times more weight than people who limit their intake of fat.
In another studyEffects of a low-carbohydrate diet on weight loss and cardiovascular risk factor in overweight adolescents 2003 participants lost 2.4 times more weight than people on a low-fat diet for 12 weeks, the low-carb diet.
OverviewEffect of low-fat diet interventions versus other diet interventions on long-term weight change in adults: a systematic review and meta-analysis 53 scientific studies have shown that low-carbohydrate diets lead to better results in weight loss than a diet low in fat.
How to fix
You should not greatly reduce the amount of fat in the diet, but it is desirable to give preference to unsaturated fats, found in fish, avocados, nuts and vegetable oils.
6. Physical activity without dieting
Exercise is essential for health and maintain muscle mass during weight loss time. However, without changing eating habits exercise will not lead to significant weight loss.
People often overestimate the number of calories burned during exercise. For example, if a woman weighing 60 kg would run 30 minutes at an average speed of 8.5 km / h, it will burn only 250 calories. For the unprepared person with overweight 30 minutes of jogging - is unrealistic figures. At the same time, only four or five chocolate chip cookies or a beer can supply all energy.
Another problem with this approach to weight loss - increased intake of calories after the workout. Often after physical activity people allow themselves to have everything you want, including sweet and fatty foods.
StudyIs it fun or exercise? The framing of physical activity biases subsequent snacking 2015 found that when people perceive physical activity as a necessity, they are more likely to consume tasty snacks after a workout than when the activity is fun.
How to fix
Exercise regularly, but remember that it is will not help you lose weight without dieting. Make and exercise, and proper nutrition part of your life and think of exercise as a cheerful activity that brings pleasure. Otherwise, you will not last long and you will reward yourself for your efforts calorie food.
7. Uniformity in training
The same exercise causes rapid adaptation of the organism, so that your body will soon begin to spend less calories for the same activity. As a result, your weight loss will slow down or even stop.
In addition, the monotony kills interest in lessons that can completely eliminate the physical activity in your life.
StudyThe Relationship between Physical Activity Variety and Objectively Measured Moderate-to-Vigorous Physical Activity Levels in Weight Loss Maintainers and Normal-Weight Individuals 2012 showed that a greater variety of exercises with medium and high intensity helps to successfully maintain and lose weight.
How to fix
Change the types of training and exercise intensity, try unusual exercisesIn addition to their high-intensity interval training. Any unusual for the body burden increases the calorie consumption and metabolism for some time after training.
8. Waiting for quick results that remain for a long time
Most of the people sitting on a diet to gain weight again within a year. Rapid weight loss is changingAfter dieting, hormone changes may fuel weight regain hormonal balance, slows metabolism and increases the feeling of hunger. When people return to the usual diet, these changes cause them to quickly recover.
And as willpower - it's quite scarce resourceIt is very difficult to maintain a strict diet for a long time. You can completely give up sugar, fatty foods, fast food and halve the consumption of calories, but one night, wakes up next to the refrigerator, drinking chocolate soup.
Italian researchersWeight loss expectations in obese patients and treatment attrition: an observational multicenter study We analyzed the results of several 12-month weight-loss program. It turned out that more than half of the women threw program before its completion. Scientists have found that these participants had higher expectations for weight loss. It was concluded: the more kilograms expects to lose the person, the higher the risk to give up long-term diet, moreover, in the first six months.
Nine out of ten people who prefer slow changes and are able to set achievable goals, and maintain success in three years after the start. I know many people who sit on any zhostokuyu diet for a week to lose a lot of kilos, but after a few months back to where you started.
Bellato Andy (Andy Bellatti), a nutritionist from Las Vegas, the founder of the Society of integrity nutritionists
How to fix
The most winning strategy - a slow gradual changes. Bellato advisesThe biggest mistake people make when they decide to eat healthy, according to a nutritionist your client is configured for long-term changes over 2-4 years. Do not try to lose weight quickly. Instead, rethink your way of life more than a healthy diet, activity and sleep quality, less processed and sugary foods, stress and bedridden weekend.
This approach will help you lose weight in a few years to forget about exhausting and unhealthy diets and never gain weight again.
see also
- Non-obvious causes of obesity and habits that will help lose weight →
- How to lose weight in the past month: operating manual →
- How to lose weight without starving: Dukan Diet →