If you think that you are following a healthy diet to lose weight but still the numbers on the scale do not move (or move up!) Maybe it is because you have some bad habits that make you fat. You may not be aware of them, or you may even see them as something positive but in reality they are not.
Many times, due to lack of information or to excess of information (what we now call “intoxication”) we acquire bad habits that can take a long-term bill. We present some of the most common, so that you identify them and you can eliminate them from your day to day.
You skip meals thinking this will make you lose weight
Even though you’re hungry, you’d rather skip meals to lose weight fast-one of the biggest mistakes we make when we diet. We think we have to eat less, when really what we have to do is eat better. If you are hungry (physical hunger, not emotional hunger), eat food: physical or physiological hunger is a sign of your body, so do not ignore it.
You do not have to make five meals a day, although this will serve to get you less hungry to main meals and order your diet. The basic thing is that, regardless of the number of meals you make, you eat foods and not products – you’ll save on undesirable fats and added sugars.
You make a detox diet based on smoothies
Spending a week based on juices or shakes exclusively makes you lose weight, of course: you are ingesting a quantity well below the calories you need daily and also in liquid form, so you go to the bathroom much more than habitual. The problem is that what you will be losing most will be liquid, not fat, and you run the risk of not taking enough nutrients during those days.
To this we can add the rebound effect of reintroducing regular foods into your diet after having spent X days alone with juices. You do not need a detox diet: to detoxify you already have your kidneys and your liver that, if they work correctly (which is usually the usual) already work for it.
A thousand hours of cardio (and nothing else) at the gym
You arrive at the gym and you pass from the tape to the bicycle, from there to the elliptical and, to top it off, a kind of spinning. All cardio, not even one minute of anaerobic exercise. It may work for the first few weeks, but over the course of days you realize that you need a lot more effort to keep losing weight.
And it is that aerobic exercise causes adaptations in our body: in short, the more we practice, our body becomes more efficient, which means that little by little you will spend less energy to do the same work . What can we do about this? Include anaerobic exercise sessions (strength work with weights or with our own body weight) and try interval training.
You do not sleep or rest well
One of the three pillars of fitness, along with training and diet, is rest. And it’s not just about sleeping, but also about resting so that our body can continue to function properly the next day.
Sleeping poorly or sleeping less than we need can cause changes in our gut flora and favors the intake of poor quality food. In addition, sleep and diet are fed back : a healthy diet reverberates in a better nocturnal rest. Do not underestimate the power of sleep!
Your snacks are from over-processed food instead of food
You get hungry in the middle of the morning or mid-afternoon and what do you drink? It is very possible that you take care of cereal bars, rice pancakes, sugary sodas or, in the worst case, jelly beans or salty snacks to kill the worms. These types of ultra processed products not only do not take away the sensation of hunger , but they are usually loaded with added sugars and palm oil.
He chooses to eat food instead of produce, also when snacking. A piece of fruit (an apple or a banana perfectly in your bag and is easy to eat at the computer), a bag of nuts (not fried or salty!) Or a smoothie that you yourself prepare yourself (beaten and Not juice : they carry the whole fruit) are good healthy options to take care of our food and not to add extra kilos.
You take care of your diet during the week, but you spend with alcohol the weekend
In general we tend to underestimate the calories we ingest by means of drinks, whether these sugary soft drinks or alcoholic beverages. There are many people who are able to eat a healthy diet from Monday to Friday, but they do not have a fantastic meal on the weekend (often as a “prize”) with fast food and, above all, alcohol.
We must keep in mind that alcohol is empty calories of nutrients and that, in addition, make a great caloric contribution (7 kilocalories per gram, more than proteins and carbohydrates) without giving us satiety. Eliminating alcohol is one of the first steps in losing weight.
You think spending an hour in the gym is enough
Just as we underestimate the calories we ingest, we tend to overestimate the calories we spend in our workout . We rely too much on the quantifying bracelets or the calorie counters of cardio machines, which are often not very successful. And, worst of all: we think that by spending some time in the gym every day we can spend the rest of the day without just moving.
In addition to integrating in our day to day training, we must also move more in our daily life. Solving a bad diet with exercise is very difficult: we are very quick in ingesting calories and it takes much more effort to get rid of them. To lead an active life, moving as much as possible (walking, climbing stairs, changing the car by bicycle, playing with our children, cousins or nephews, spending less time in front of the television or computer), along with a healthy diet is Best solution to get rid of those extra kilos.
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