Some individuals put in tremendous effort to lose excess weight, adopting strict diets and perhaps regularly attending gyms day after day, yet fail to notice the results they yearn for, ultimately leading to frustration. According to the health-focused site "Healthline," certain mistakes prevent achieving good results, particularly when individuals do not seek nutritional advice from specialists or do not benefit from exercise under the supervision of an experienced trainer.
Among the common mistakes is focusing solely on weight, specifically the number on the scale, without considering other crucial factors like measuring body fat and muscle ratios, as well as accounting for water retention. Experts say that the most important thing is to lose fat mass, while increasing muscle mass is a positive goal for many who exercise; thus, weight does not provide a very accurate picture of a person's fitness.
The second mistake is either overeating or undereating calories, meaning significantly reducing or excessively exceeding the recommended level. The site's guidelines explain that a person looking to lose weight should consume fewer calories than their body needs in a day, which is not accurately determined by many. When someone consumes far too few calories, it may affect their metabolism, known as "burn," and then the rate of fat loss will slow down, so moderation is required.
In the third mistake, the person wishing to lose fat does not exercise enough or does so excessively, leading to fatigue and stress, which in turn affects the hormones that regulate several processes in the body. If you are someone who goes to the gym and limits yourself to only cardio exercises by running on the machine to sweat, this habit is not sufficient; it is better to mix running with weightlifting and resistance training, as this is the best method to eliminate fat and avoid the fourth mistake.
The fifth mistake involves voraciously consuming certain fat-free food products without noticing that they contain sugar, meaning that the consumer avoids fat but introduces other harmful elements into their stomach. According to the site, the sixth mistake is overestimating the effort exerted, such as believing that a lot of calories were burned during workouts, which may lead to consuming more, thinking that balance has been achieved.
The seventh mistake is not eating enough protein, while the eighth mistake is a lack of fiber; these two elements are necessary for achieving good fitness. If you are someone who avoids carbohydrates because they cause weight gain while increasing fat intake, you have not switched to a healthier alternative, and you are unlikely to see good results, which is the ninth mistake.
The tenth mistake is focusing on eating constantly, even when not hungry. For example, one may believe that breakfast must be consumed in the morning, while it could be delayed until there is a desire to eat, thus avoiding supplying the body with unnecessary calories.
