In the age of idealized silhouettes present on social media, more and more people are choosing to start losing weight. Wanting to lose excess weight is not a bad thing. However, the approach to this process and the way it is carried out can be wrong. Popular weight loss isn't about starving yourself or using all sorts of wonderful diets. In this article, we'll discuss some common mistakes you should avoid when trying to lose weight healthily.
What exactly is losing weight and why do we do it?
The process of losing or reducing body weight can be defined in several ways. The most accurate way is to describe it as a process by which we reduce our body weight by consuming less energy than we expend. Theoretically, it's simple, but remember that body weight alone isn't everything. Energy can also come from various sources. So, if we expend extremely small amounts, we will hypothetically lose weight faster. This is one of the first mistakes that is very often made.
At this point, let's ask ourselves why exactly do we want to lose weight? There are many answers. Firstly, in certain cases, such as obesity, overweight, or planned surgery, losing weight is healthy. However, you should do it with your head; it's not difficult to lose 10 kilos in two weeks and then gain another 15 kilos. The pursuit of a slim, athletic figure is generally associated with health. There are also unhealthy clichés that the lower the body weight, the better. This way of thinking can very quickly lead to anorexia or other eating disorders. It is well known that not everyone follows these patterns, and there will be a group of conscious people who want to reduce their body weight in a healthy way.
Too restrictive diet
Fasting is not a method for losing weight. To function properly, our bodies need to receive the right amount of energy (commonly referred to as calories) in food every day, consistent with our basal metabolism—that is, the minimum amount of calories needed for proper functioning. Starvation not only stops proper weight loss but can even contribute to weight gain when we start eating again. Not to mention the potential bouts of binge eating that follow. As a result, you won't lose weight and may even gain weight. Another mistake is eating far too little. Nothing could be more wrong. If you eat too little, not only will weight loss not be accelerated, but it may even slow down weight loss or even halt the proper weight loss process. Furthermore, we won't have the energy to perform everyday activities and we'll be constantly tired. Such a radical change in eating habits will have more negative than positive effects. Very often, too few calories are the reason for falling short of the goal so quickly.
No physical activity
Another misconception is that diet alone is enough. During the weight loss process, we usually don't lose fat. Instead, the amount of muscle mass, body water content, and glycogen stores decrease. Exercise is important for burning fat. This happens through natural processes. When our body is in a calorie deficit, it first uses simple carbohydrates. Later, the energy from the muscles is converted into glycogen. Eventually, it begins to burn muscle. Under such conditions, adipose tissue is a reserve material that is only used at the very last moment. The answer to this condition is physical activity. The idea is to stimulate the body to use stored fat for energy purposes. You don't have to run marathons. 30 to 60 minutes of daily physical activity is sufficient. This could be walking the dog or cat, taking the stairs instead of the elevator, or walking to work or school. You can also use the gyms in the park or run short distances. This will certainly prove much better for your health than a restrictive miracle diet.
No breakfast
This isn't just a weight loss issue. Failure to ensure optimal metabolism throughout the day, including the first meal of the day, can have many negative consequences. If you think you'll lose weight by skipping breakfast, you're wrong. Missing breakfast means a drop in blood sugar levels, resulting in brain malnutrition. Consider hunger pangs, drowsiness, malaise, and lack of concentration. You often compensate for the missed breakfast with a hearty dinner.
Less is not better
A glass of rapeseed oil contains almost 2,300 calories. Theoretically, that's almost enough to cover our energy needs for an entire day. It seems that reducing the volume of meals we eat is crucial for weight loss. To some extent, this is true, but it's important to be aware of where those calories come from. Very often, we overlook the additives to these dishes. Salads are very healthy, but if we overdo it with the amount of dressing or sauce, we can end up consuming far too many calories. This leads to the misconception that we can't lose weight.
Weight loss too quickly
This point is closely related to a significant reduction in food intake. As a society, we are lazy and impatient. This is human nature. Therefore, losing 10 kilograms in two weeks seems much more tempting than in 3-4 months. Because of this, dieting becomes a life of sacrifice, constant hunger, and irritability. Also, episodes of binge eating or abandoning the diet in favor of returning to the previous state occur. The famous yo-yo effect is the result of such practices. Our body, which has already experienced episodes of restricted access to food at our hands, begins to postpone things until worse times after returning to normal consumption. Therefore, after such a wonderful diet, we gain weight very quickly.
Treating any deviation from the adopted diet as a failure
The principle of small steps is extremely useful in life, but also in weight loss. Rome wasn't built in a day, and neither should we. Paradoxically, the best results come from small changes made every day. Going from extreme to extreme isn't good for our physical and mental health. A slight dietary deviation isn't the end of the world. Unfortunately, most people give up at this point and abandon their goal.
Eat light products without restrictions
It's common practice for zero and light products to be specifically designed for people on a reduced-calorie diet. Furthermore, just because a particular product has a significantly lower calorie count or content of, for example, fat or sugar doesn't mean we can consume it without restrictions. However, it's worth remembering that despite such a change in composition, these products are still a source of calories, and we can't eat them at will—for this reason, we recommend reading the labels.
Use of various dietary supplements
Unfortunately, a miracle weight loss cure hasn't yet been invented. One that would lead to side-effect-free weight loss despite eating to the point of fullness and lack of exercise. Relying solely on supplements is a big mistake. There's nothing wrong with it. Ba! Often combined with a balanced diet and physical activity, they can produce very good results. However, you shouldn't rely solely on them and hope that we'll magically and effortlessly lose the extra pounds.
Summary
Losing weight is a process. It's not quick, and especially not without various side effects if the process is rushed too quickly. There are even more mistakes we can make along the way. The ones listed above are the most common. Remember to undergo the necessary health tests and consult a doctor and nutritionist before beginning the weight loss process.
