10 mistakes to avoid for successful weight loss

Not eating enough protein

Protein is an important nutrient for weight loss. Protein levels that account for about 25-30% of calories per day can help boost metabolism. It can also significantly reduce cravings.

When you eat breakfast, remember to get enough protein. According to Healthline, Studies show that people who eat a high-protein breakfast are less hungry and have fewer cravings throughout the day.

Not having a good sleep

Good sleep is one of the most important factors for physical health, mental health, weight. Studies show that poor sleep is one of the major risk factors for obesity. Adults and children with poor sleep have a 55% and 89% higher risk of obesity, respectively Healthline.

Don’t cut down on carbohydrates

If you need to lose a lot of weight and have type 2 diabetes or prediabetes, a low-carb diet may be considered. In short-term studies, this diet has been shown to cause 2-3 times more weight loss than a “low-fat” diet. In addition, a low-carb diet can also help improve metabolism.

Not drinking enough water

Drinking water can help with weight loss. In a 12-week weight loss study, people who drank half a liter of water 30 minutes before a meal lost 44% more weight than those who didn’t. Drinking water has also been shown to increase the number of calories burned by 24-30% over a 1.5 hour period.

According to WebMD, drinking 2 to 6 cups of filtered water a day can help you lose weight. Water has no calories, so it quenches your thirst without adding weight. When you drink enough water, you may be less likely to drink soft drinks, juices, or sugary coffee drinks. The high calories in sweetened drinks can lead to weight gain.

Drink a lot of alcohol

Drinking too much alcohol can cause you to consume more calories than you burn, which can lead to weight gain. In addition, drinking too much alcohol can cause the body to store fat as visceral fat, leading to an increase in waist circumference.

Stress

During stress, the hormone cortisol in the body is produced. This hormone has the function of metabolizing fats and carbohydrates, helping to provide the necessary amount of sugar in the blood, so people tend to eat more when cortisol levels increase.

If you’re feeling stressed, you’re more likely to turn to unhealthy, high-calorie foods for quick comfort.

Abuse of fast food

You should take the time to plan healthy meals and snacks so that you are not tempted by fast food. Many fast foods often contain a lot of fat and starch. This leads to overweight, obesity, the risk of diseases related to overnutrition.

No exercise

Exercise is very useful for weight loss, maintaining weight after losing. Physical activity increases metabolism, the number of calories burned each day. In addition, some exercises also help you maintain or increase lean muscle mass. This will help boost metabolism.

Eat a lot of sugar

In fact, many people choose fruit during weight loss. Eating too many sugary foods can cause weight loss to fail.

Fast

The process of losing weight requires a diet low in energy but full of nutrients and a balance of nutritional components. Fasting to lose weight is a common mistake. When you fast or skip meals, it means cutting calories into the body. This is the cause of the slow metabolism, the body does not have enough energy to meet the needs of daily activities. At the end of the weight loss process, the cells lacking substance will quickly absorb all the energy consumed, causing the weight to return.

Le Nguyen