7 Common Mistakes When Dieting To Lose Weight

When looking for a diet to lose weight you can make mistakes that prevent you from achieving good results. Know some of those mistakes and try to avoid them.

We know that a balanced diet and regular physical exercise are the keys to losing weight and keeping it stable.

However, in the quest for quick results, some people make mistakes that eventually become an obstacle to achieving the goal. For example, taking “shortcuts” to lose weight quickly that can affect health.

Common mistakes when wanting to lose weight quickly

Understanding that a slim and slim figure cannot be achieved overnight is critical to making the right decisions. For this reason, we share here  7 mistakes that you should avoid when you want to lose kilos  through healthy eating habits.

Also read The risks of eating a diet that is not according to your body

1. Choose strict low-calorie diets

Low-calorie or “miracle” diets usually give obvious results in a few days. However, it is essential to note that they tend to have a deficit of nutrients that can affect health. 

As a consequence, metabolic disorders can arise that, in short, will lead to easily regain lost weight. Also, since they lack essential nutrients, muscle mass can be compromised, as can the skeletal system.

2. Eat lots of meals

Although the idea of ​​5 meals a day was promoted for many years, the truth is that intermittent fasting protocols have proven to be very effective in improving body composition.

There is also evidence that it helps to ensure good health. For this reason we do not recommend eating if you are not hungry. Anyway, before considering a fast it is always good to check that there are no pathologies.

3. Relying too much on light packaging

The food industry knows that green or “light” labeled packages are very attractive to consumers trying to lose weight.

Although many of the “light” foods contain fewer calories than their normal presentations, the fact that they have this type of label does not mean that they are healthier. It is important to understand that they also provide calories and also contain food additives that can be harmful to the body.

The most worrying thing is that some tend to consume them in excess because they believe that being “light” they do not provide calories or products that may be harmful. It is important to read food labels, even when they are advertised as “healthier.” 

Also read What is nutrition labeling?

4. Cut out sources of fat

Foods high in fat are the main culprits for overweight, obesity and other metabolic disorders that affect health. However, the body needs a certain amount of these substances to function.

Therefore, you must learn to differentiate the good fats from the bad ones. For example, it is preferable to eat unsaturated fatty acids found, among others, in the following foods:

• Olive oil.
• Flax seeds.
• Avocado.
• Blue Fish.
• Sunflower seeds.

Think that trans fatty acids are the ones that really do harm your health, according to a study published in Diabetes & Metabolic Syndrome.

5. Consume too much salt

Salt itself does not add weight or add calories to the diet, but it can cause an increase in body weight due to  fluid retention . In turn, fluid retention overexposes organs such as the heart and kidneys, causing health problems. Therefore, moderating your salt intake is part of the advice to achieve a healthy diet.

Consequently, although the  sodium  in salt is necessary in the body, it is advisable to  moderate salt intake  to take care of the normal functioning of the body.

6. Not drinking enough water

Water is a fundamental component of the body and metabolism. Metabolic reactions in the body use and release water. Therefore, hydration is essential to maintain a correct metabolic rate.  In addition, they enhance the processes responsible for detoxifying the body.

7. Include few vegetables

Fresh, raw vegetables are often the best allies in all weight loss meal plans. They are packed with antioxidants, vitamins, and minerals that support metabolism and fat loss.

Their high nutritional quality and low caloric value make them an essential complement to any diet.

Improve diet to ensure good health

So now that you’ve identified some dietary mistakes, try to avoid them so you don’t fail in your plan to reach your ideal weight. Remember also that regular physical exercise will be essential to achieve efficient weight loss. This way you will maintain an optimal body composition state that will reduce the risk of developing pathologies in the medium and long term.

Finally, do not forget that rest also influences all these parameters. The quality of sleep is a factor to consider.