You’ve probably heard a million “do’s” when it comes to losing weight, but what about “don’ts?” The weight loss don’ts are just as important as the weight loss do’s to keep in mind if you’re serious about losing weight.
Nearly three-quarters of Americans are overweight or obese. One-third of American kids are overweight or obese, too.
This is the first generation in human history that has a shorter life expectancy than their parents.
The point is, we can alter this situation. We need to adopt more healthy habits. While it’s true that you should “eat healthy and exercise,” neither of these things is usually simple to do. Weight loss is a difficult task.
Avoid These 10 Fat Loss Mistakes
#10 Inadequate water consumption
Our bodies are 60% water, and practically every cell in the human body needs water to operate.
Additionally, water provides no calories.
By substituting a bottle of water for one Starbucks frappucino, you’ll save over 480 calories and avoid 70 grams of sugar (almost THREE DAYS of the recommended daily sugar consumption for a female).
Drinking water helps to remove toxins from your body, enhance your metabolism, raise your energy production (cold water is particularly beneficial for this), and carry nutrients throughout your body.
#9 Putting off eating breakfast
You’ve probably heard this before:
If you only eat one meal a day, make it breakfast.
Restoring our glucose levels, fueling our day, and lowering our risk of type-2 diabetes and heart disease may all be accomplished by eating a good, nourishing breakfast.
People who regularly forego breakfast are also more likely to be overweight, according to research published in the American Journal of Epidemiology.
There is no use in having breakfast if it consists of processed foods high in sugar and trans fats. (Unfortunately, doughnuts are included.)
#8 Failing to have a strong enough driving force
It’s crucial to have a “why” that’s stronger than your “why not” while trying to achieve any objective, including weight loss. As a result, you’ll be less likely to let your excuses prevent you from putting in a workout at the gym first thing in the morning or going for a run before bed.
The promise of financial gain has been shown to be an effective motivator. Consider: without it, you would probably lie in bed all day instead of going to work.
#7 Insufficient sleep
Adults, according to sleep experts, need between 7 and 9 hours of sleep nightly for maximum mental performance.
However, a Gallup research conducted in 2013 revealed that 40% of Americans receive fewer than 7 hours of sleep every night, with the average being 6.8 hours.
Sleep deprivation has several negative health effects, including but not limited to reduced cognitive performance and weight growth.
According to research published in the American Journal of Clinical Nutrition, compared to when subjects had 9 hours of sleep, their caloric intake was higher but their energy expenditure was the same when they were sleep deprived.
Sleep deprivation may also boost cortisol levels, which might cause you to eat more than you need.
The following are some suggestions for improving your sleep:
- Get to bed at a decent hour every night, and don’t stray from that!
- Put away your electronic devices; don’t use them in bed.
Try some meditation; it’s been shown to be an effective stress reliever and is a great way to wind down before bed.
Temperatures between 60 and 67 degrees are recommended for a good night’s rest.
Make sure your bed and pillow are comfortable and supportive.
#6 Consuming caloric beverages
Energy (i.e. calorie) consumption from drinks “represents 21% of total daily energy intake in the general American population,” according to research published in the American Journal of Clinical Nutrition.
Just what does this imply?
Drinks account for 21% of your daily caloric intake, which is much more than the amount contributed by meals.
Soda, fruit juices, energy drinks, and alcoholic beverages all contribute significantly to this problem.
There are no nutrients in these beverages, and they don’t fill you up very much, so you’ll still feel hungry even if you drank a lot of them.
What kind of drink would you recommend?
Water. Water may be flavored with lemon, fresh berries, or cucumber if you don’t like the taste.
#5 Excessive cardio and insufficient weight training
Regular cardio is vital for weight reduction and for maintaining a healthy heart, lungs, and cardiovascular system. Cardio also increases metabolism, which benefits in weight reduction.
But there is such a thing as too much of a good thing. Spending hours sweating it out on the treadmill does not equal a lean, fat-burning physique.
In fact, practicing too much exercise might have the opposite impact. Excessive aerobics might lead your body to start utilizing your lean muscle mass as a source of fuel (which is NOT a healthy thing!).
poorer lean muscle mass equals poorer metabolism and fat burning.
It’s critical to not only maintain your lean muscle mass but also to enhance it.
This may be accomplished by limiting your cardio and including weight training into your fitness routine.
Regular weight training can help you create lean muscle mass, which means you’ll burn more calories even when you’re not exercising.
#4 Becoming “fat-free”
For a long time, fat was seen as the enemy when it came to slimming down. From milk to mayonnaise, you may see “fat-free” labels on products all throughout the supermarket.
However, not all fat is the same. Hydrogenated fats should be avoided at all costs, however monounsaturated and polyunsaturated fats have been shown to promote health and weight reduction when consumed in moderation. Weight reduction may also be aided by consuming healthy saturated fats, such as those found in coconut oil.
The avocado’s polyunsaturated fats provide vital omega-3 fatty acids and may decrease your risk of heart disease and Type-2 diabetes, while the fruit’s monounsaturated fats aid to lower cholesterol and lessen the risk of coronary heart disease.
In addition, you’ll be less tempted to snack on unhealthy foods since fat has a long-lasting fullness effect.
#3 Avoiding carbohydrates
When it comes to weight reduction, many people believe that carbohydrates are the devil. This is completely false.
Simple, “junky” carbs are the devil, not carbohydrates in general.
Carbohydrates are essential for our bodies to operate correctly; they are the body’s primary source of fuel. The trick is to make sure you’re not eating too many carbohydrates and that the carbs you do consume are the good sort, not the bad kind.
Carbohydrates are classified into two types:
Simple carbs are sweets, and you should avoid them.
Simple carbohydrates are lacking in fiber and readily absorbed into the circulation, causing significant blood sugar rises.
Candy, refined white bread, spaghetti, and white rice, as well as soda and sugar, are examples of simple carbs to avoid.
Complex carbohydrates are “good carbs” – the sort you want to consume more of.
Complex carbohydrates, as opposed to simple or “junky” carbs, include fiber and require longer for the body to break down. Complex carbohydrates give more sustained energy to the body and do not induce blood sugar spikes.
Starving yourself is one of the worst things you can do to lose weight.
When you severely restrict the quantity of food you consume, you are depriving your body of the crucial nutrients that it needs to operate properly.
Females need at least 1200 calories per day and men require 1500 calories per day merely to operate (that is, to breathe, circulate blood throughout your body, repair cells, and so on)
Anything less puts your health in jeopardy and, in the long run, may lead to organ failure and even death.
Starving yourself causes your body to go into starvation mode, which causes it to store fat and begin breaking down muscle for fuel. This is exactly the opposite of what you want your body to accomplish.
And, although you may drop a few pounds at first, you will quickly regain them when you resume eating.
To summarize, starving oneself is a terrible idea.
Eat a diet rich in fresh, healthy foods, including plenty of fruits, vegetables, and lean protein – food that feeds your body.
#1 0-Consuming hidden sugar
Sugar is one of those nasty people lurking around every corner under a multitude of identities – 257!
That’s correct. Sugar has 257 different names. Isn’t that insane?
You’re probably doing a fantastic job of avoiding apparent sugar bombs like cakes, candy bars, pop-tarts, and so on. But you may be surprised to learn that practically every processed, pre-packaged item you purchase contains added sugar.
Common foods with high quantities of hidden sugar include:
- Fruit yoghurt without fat
- BBQ sauce and ketchup are examples of condiments.
- Dressing for salad
- Bars of granola
- Sauce for pasta
- Juice from fruits
- Flavored coffee drinks (such as those sold at Starbucks)
Here are some healthier alternatives to sugary drinks:
- Greek yogurt with fresh berries as a topping
- Avocado oil, olive oil
- Fruit (which includes natural sugars as well as fiber)
- 100% whole grain bread with no added sugar
- Pasta sauce prepared from scratch
- flavored water with berries, lime, lemon, cucumber, or mint
- Herbal tea or black coffee
To Sum up
We explored various strategies and approaches to achieving a healthier and leaner body. While lifestyle modifications and dietary changes play a crucial role in this journey, there’s an emerging factor that we simply cannot ignore: the impact of the gut microbiome on weight management.
Research conducted at prestigious institutions like King’s College London, Harvard, Yale, and Johns Hopkins has revealed the undeniable connection between gut bacteria and body weight. The composition of our gut microbiome can influence our hunger levels, cravings, metabolism, and even fat storage. Understanding this groundbreaking science has led to the development of an innovative solution that targets the root cause of weight gain: LeanBiome.
LeanBiome is a revolutionary product that harnesses the power of cutting-edge research and combines it with nature’s wonders. Its unique formula blends nine clinically-researched ‘lean bacteria’ species with Greenselect Phytosome®, a next-generation green tea extract enriched with patented Phytosome technology. This powerful combination aims to restore balance to your gut microbiome, combating the bacterial imbalance that may be hindering your weight loss efforts.
By repopulating your gut with the right ‘lean bacteria’ species, LeanBiome supports the suppression of hunger, reduction of cravings, activation of metabolism, and decrease in fat storage. It provides a scientifically-backed approach to achieving a lean and healthy body.
If you’re ready to take your weight loss journey to the next level and address the underlying factors that may be sabotaging your progress, LeanBiome offers a revolutionary solution. Unlock the potential of your gut microbiome and experience the transformative power of LeanBiome for yourself. Say goodbye to stubborn weight and hello to a leaner, healthier you.