Are you currently on a diet? Then the chocolate and chip supplies are very likely sorted out of the pantry, leggings and sports shoes are ready – you are really motivated to achieve your dream weight! A great resolution, but instead of starting your diet too eagerly, you should take the following tips from nutrition experts to heart. Because if you have these typical diet-Not make mistakes, it works much easier with your desired figure!
Diet: These mistakes ensure that you do not lose weight so quickly
1. Extreme waiver
If you try to lose a lot of weight too quickly by not eating at all, your body receives SOS signals and retains its reserves. When you start eating more after the diet, your body creates more reserves to prepare for the next period of hunger. This leads to the typical yo-yo effect and you have the lost kilos back on your hips in no time. Instead of crash dieting, plan on three to five small meals a day. It is best to include low-calorie foods with fiber and protein that will fill you up over a long period of time. It is important to note that there should always be a break of at least two to three hours between snacks, as otherwise the body Burning fat is prevented.
2. Diet pills
They are often touted as miracle cures, but you’d better keep your hands off it. Dietary supplements, which include diet pills, contain stimulants and can therefore harm the body. Try to lose weight naturally, in the form of a balanced diet and exercise. If you really want to try out diet pills, you should definitely take them with one beforehand doctor discuss.
3. Avoid carbohydrates
Carbohydrates have a “fattening reputation”, which is why they are often the first to be removed from the diet when dieting. They are the most important source of fuel for the body. With a complete waiver, you will notice increased fatigue and be more easily irritated. It is advisable to distinguish between “good” and “bad” carbohydrates. Good carbohydrates include, for example, fruits, vegetables, whole grains and legumes. To the bad ones: wheat flour, long grain rice and pasta. Nutrition experts say that carbohydrates can be dispensed with three times a week, fifty percent of those nutrition but should continue to consist of it – also during a diet. You can avoid carbohydrates especially in the morning, as they lead to an increase in insulin levels. This can cause cravings later in the day. The better breakfast option: healthy, high-protein fats. For example, an omelette with coconut oil or a smoothie with avocado are a good alternative to cereals.
4. You eat healthy things that you don’t like
Beetroot, kale and kohlrabi do anything but appetite for you and yet they are now found in ninety percent of your dishes? According to experts, such a change in diet is one of the main reasons why dietary resolutions are thrown overboard. A changed diet is in itself a big change for body and mind. If the new dishes also don’t taste good, the set diet goals cannot be maintained for long. Better and more effective: Find alternatives that you like. So you can keep your motivation long-term.
5. Eat only liquid meals
Complete meals through Smoothies or replacing protein shakes is not a good idea. Of course, they are healthy and can also be very filling, but the body can only get the important nutrients and fiber by eating whole fruits or vegetables. If you still like to drink a lot of smoothies, you should keep in mind that pure fruit smoothies can contain over fifty grams of fructose. The healthier alternative: mix fruits and vegetables.
6. Drink too little water
If you drink too little fluid, you will slow down your metabolism – and thus your fat loss.
7. Only rely on healthy eating
Unfortunately, eating a healthy and balanced diet is not enough for successful weight loss. If you want to keep your desired weight permanently, you should also include sports in your diet plan. Targeted exercise is a great fat burner, but it also robs the body of energy. This must be regained through a coordinated diet. It is helpful if you have a personal trainer or doctor draw up a customized diet for you. Experts recommend doing this three times a week Sport to do best, alternating endurance and strength training.
8. Measure success by weight
How long a diet has to be kept until the desired weight loss varies individually. It usually takes no longer than four weeks for the first results to be noticeable when weighing. If your weight stagnates a little longer, this is no reason to give up. Especially if you also build muscle mass in addition to fat loss, the process is a little lengthy. In order to be able to assess the actual weight loss effect more precisely, you should pay less attention to the number on the scales and instead measure your waist and hip circumference.
9. Light products
They promise to contain an average of thirty percent fewer calories, but more products such as artificial flavors, sugar and sweeteners are hidden in light products. These are unhealthy for the body and prevent it from processing the food properly, which in turn leads to slower weight loss. You should better use natural and unprocessed foods when changing your diet.
Butter can be just as misleading as light products. Many immediately think of pure fat and replace butter with margarine or processed spreads. However, these alternatives often contain chemicals, artificial flavors and food coloring, while butter contains vitamins A, K2, D and E as well as other health-promoting nutrients and minerals.