When beginning a certain diet, usually with a goal of losing weight, first you arm yourself with a thousand information, google, various forums, blogs or pages and get confused with the amount of contradictory advice. Here are some advice that will make the road to ideal weight easier.
1. Rely on unprofessional advice for quick weight loss
See into and invest in a good diet plan. Quality nutricionist will according to your ideas make a plan that you will be able to follow. He will answer a thousand questions and give you actual guidelines. All invested money will be worth it and you will save a lot of time seeking for different materials and advice. And remember, there is no quick weight loss.If you are not able to look for a nutricionist advice, keep reading.
2. Not counting the calories
If you import less energy than you spend, you will lose weight. So that is why it is important to track the intake of calories and reduce it depending on the goal. Of course, so called “pure” food gives you more nutritional value and better satiety for less calories. And that is why usually it is recommended to take no refined food, fresh vegetables and fruits. It will be easier for you to achieve satiety with smaller amount of food. Which leads us to the next mistake…
3. If I choose only healthy food, I will lose weight
All food releases certain amount of energy. So, “healthy” food as well. If you eat too much, you will not lose weight. Olive oil is a great addition as a source of unsaturated fat. By adding a spoon of olive oil you will enrich your salad and bring healthy fat into the organism. One spoon of olive oil gives 119 kcal. Do not overdo with spicing the salad, one spoon will be enough. Import other fats from other sources.
4. “Healthy” snacks as an in-between meal
Snacks are usually a way to shorten the pause between two main meals. And while dried fruits can be used after training to fill the glycogen reserves, nibbling on the dried figs or cashews won’t satisfy your hunger, but you could easily eat too much.
5. Renunciating certain foods
Excessive renunciation of “bad” food will only bring you to wanting them more. Caloric and sweet foods should be taken moderately. A general rule is: if 90 % of your diet is quality food, 10 % of junk food won’t throw you out of balance. A bowl of ice cream here and there, a row of chocolate bar on Sunday won’t disturb your plans, but with these kind of foods you should be careful and well aimed.
6. Skipping a meal
By skipping a meal, you did no favor. The body during starving starts to crave for fast and high energy source. It likes sweet caloric food. Even if you do not cave, and make it to the next meal, it is highly likely that you will surfeit and take more than planned. Schedule your meals throughout the day as it suits you best. It doesn’t need to be 5-6 of them, it can be 4.
7. Too much juices
Drinking juices we get a feeling that we import calories, but we import too much of them. Unless it is a declared calorie-free beverage , fruit juices and sodas will slow down your progress. Choose water, tea with no sugar, and coffee and calorie-free beverages in moderate amounts.
8. Avoiding exercising
Exercising will help you achieve your goal faster and make it easier to shape your body according to your wishes. Also, don’t limit your training to cardio. Even though cardio exercising help getting rid of the fat, exercising with weights will help you lose a lot of calories, and you will be more satisfied with your figure. And in the end, the muscles require more energy for maintaining than fat.
9. Following the progress with a scale
Even though a scale measures your progress with something material, it can’t be the only measurement of your progress. If with diet you do exercises, reshaping the body, gaining muscle mass, you can easily fool the scale. Muscles weigh more than fat, visually you will see progress even if the scale stays in the same place. Measure yourself with tape measure, take a photo, and use scale once a week. Be careful to do all the measurements in the same conditions, eg. in the morning after going to the toilet.
10. Use good training as an excuse
You did a hell of a workout, sweated like crazy, you deserve a piece of cake or a hamburger. Well, it doesn’t work that way. The plan that is made according to you, or you made it, includes the recommended intake of calories. Training is not an excuse for overeating, but a tool for reaching the goal more efficiently.
11. Stop blaming genetics
People love excuses. Genetics, hormones, heavy bones. Stop using excuses and get to work. It is more likely that bad choices got you to the unwanted appearance, than bad genetics. As there is not a magic remedy for losing weight, there is no genetics that is so bad that is keeping you in the same place. Certain conditions and illnesses can slow down your progress, or make it harder, but they cannot stop you on your way to your goal.