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Without a realistic weight loss plan, diet mistakes and impatience are very common problems that discourage people. Therefore, having realistic goals and avoiding dieting mistakes will keep you on track and motivated to achieve your goals.
Here are the 10 biggest diet mistakes you should avoid:
1. Depends on the “Crash Diet”
Determined to lose 10kg fast, you switch to the Crash Diet - a diet that helps you lose weight quickly by eating very little. Your planned regimen requires nothing more than grapefruit or cabbage soup every day. You reduce your daily calorie intake to less than 1,000, which is sure to lead to rapid weight loss. But when you eat too few calories, the body's metabolism slows down. After finishing this diet, the body burns calories more slowly and the weight usually regains quickly.2. Skipping breakfast is a mistake when dieting
Fasting breakfast may seem like a simple way to cut calories, but it leaves you feeling hungry for the rest of the day. Most obviously, skipping breakfast leads to cravings for snacks at work and overeating at lunch, which spikes calories. A protein and fiber-rich breakfast helps curb hunger throughout the day, and eating an egg or adding nuts to porridge or cereal can make a big difference in controlling your hunger. In fact, studies show that people who eat breakfast every day are more likely to maintain a healthy weight.
3. Don't care about the amount of snacks You still count calories consumed in each meal every day, but what about mid-morning snacks? Like a bag of cookies at the table, a slice of cake at a party or you just can't resist the taste of your son's ice cream cone. All of these foods will add up and sabotage a well-planned diet. If you want to accurately calculate your daily calorie intake, you may want to use a smartphone or a notebook to keep track of each meal.
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Snacking helps to keep the body's metabolism at a high level, especially if the snack is rich in protein. Eating some nuts is a good choice and they're rich in protein, and research shows that people who snack on nuts tend to be leaner than those who don't.
5. Low fat intake The notion that 'eating a lot of fat will make you fat' is the most common dietary misconception these days and many people still automatically fill their refrigerator with foods. low-fat products with the claim that this will help them lose weight. Fats have an important role in hormone balance, support brain and heart function, ensure the absorption of certain vitamins, and produce sex hormones.
But you need to remember that low-fat foods are not the same as low-calorie foods. If you fill your plate with low-fat cake and eat it all, you may end up taking in more calories than you would if you ate a regular slice of cake. The best way to know how much fat, sugar, and calories you're getting is to check the nutrition facts on the product packaging.
6. Sugary and Calorie Drinks In the process of losing weight, reducing the consumption of sugary drinks is also part of the diet.
However, when counting calories per day, many of us tend to ignore the ingredients in our drinks. This is a mistake when you think that some fancy coffees and alcoholic beverages have more than 500 calories. Even pure fruit juices are high in sugar and can lead to health problems and obesity, similar to sugary drinks.
7. Drink too little water Drinking too little water is one of the simplest diet mistakes that can be corrected.
Water makes up more than 2/3 of a healthy body and plays an important role affecting your body mass. Water is essential for calorie burning. If you allow yourself to become dehydrated, your metabolism will slow down and that means you will lose weight more slowly. It also lowers energy levels, leading to increased feelings of fatigue, making it difficult to function daily. So drink a glass of water with every meal and snack.
Sai lầm khi ăn kiêng nếu uống ít nước
Calcium supplements do not seem to provide the same benefits, so supplementing with milk helps provide adequate calcium for the body. Check the nutrition facts carefully to choose fat-free or low-fat milk.
9. Going to “Drive-thru” too often Drive-thru is a sales service where customers can buy food directly while in the car without having to go anywhere.
Drive-thru service is very convenient after a busy working day, you can always order a salad or other healthy food. But once you get here, it's hard to resist a milkshake or other greasy dish. And if you allow yourself to indulge in fast food for once, it can easily become a habit. According to one study, people who ate fast food more than twice a week were more likely to gain 10 pounds more than those who ate less than once a week.
10. Set unrealistic goals Setting weight loss and other health-related goals helps you stay motivated as you go on a diet.
However, telling yourself that you will lose 10kg in the first week is probably taking the first step towards failure. If you think you won't make it, you're discouraged and may never have started the diet in the first place. If you go on a diet and lose 5 pounds in a week, instead of celebrating, you may feel frustrated that you didn't reach your goal.
Realistic goals are the key to successful dieting. If you're not sure about your goals, talk to a dietitian.
Losing weight is a process that you should be well prepared with in mind as well as a specific diet plan. There are many other aspects to pay attention to in the diet process from setting realistic weight loss goals to making informed food choices. You're working hard to reach your goal of a healthy weight, so make sure you don't fall victim to these common dieting mistakes.
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