For most of us, the weight loss process is one of many obstacles and quite difficult. The Internet abounds with information, diets and tips that promise you to lose a large number of kilograms in a very short time. Although you have the impression that you do everything by the book, the kilograms do not disappear, the frustration and the question that remains one remains: “Why can’t I lose weight?”.
If you have asked yourself this question, you may face one or more of the situations below, which sabotage your path to your desired figure. Dr. Şerban Damian, sports nutrition specialist, explains where most of us make mistakes and what are the most common mistakes we make when we want to lose weight.
1. You have unrealistic expectations
Regardless of the number of kilograms we want to lose, one thing is certain, we want them to disappear overnight and we forget that losing weight is not a linear, constant journey. The weight loss process also involves periods of stagnation or maybe regaining some of the lost weight. You don’t have to be discouraged, it’s part of the process. “It does not aim to get rid of the weight accumulated in 20 years in 2 days. Even if you can’t wait to enjoy your new fitness, only patience will help you make lasting changes over time. If you set realistic goals, for example to lose 3-4 kg per month or reduce 500 kcal of daily consumption, it will be easier for you to complete them. Do not think of diet as a period of extreme restrictions, after which you will not be interested in anything, but as a process of learning and learning good habits, “advises nutritionist Şerban Damian.
2. Focus only on the number of kilograms
Normally the best friend in the weight loss process is the scale. But most of us have a real obsession with it and end up weighing ourselves every day. It is true that the easiest way to assess how much you have lost is to weigh yourself, but rely only on it.
“Maybe you have decreased in centimeters at the waist, thighs or arms, and your clothes fit better or maybe you have increased muscle mass and the amount of adipose tissue has decreased. To find out how your body composition has changed over time, ie the ratio of fat vs. fat. muscles, you can do some investigations available at the Superfit Center: ultrasound adipometry, bioelectrical impedance analysis, 3D body analysis. Their results will indicate more clearly the transformations that your body goes through after losing weight, ”the specialist recommends.
3. You move, but you lose sight of your diet
As is normal, sports and diet go hand in hand. We all know how important it is to have an active lifestyle not only for losing weight, but also for your general health, but in the process of losing weight, things are slightly different. “If you want to lose more weight, pay attention to your menu, in addition to fitness, running or swimming lessons. Often, people overestimate the number of calories burned during exercise and feel that they can eat much more. Although they do sports, they also increase the amount of food consumed, so they fail to lose weight. Nutritious, filling foods, combined with constant physical activity, will help you lose weight in a healthy way and be in shape, ”explains Dr. Şerban Damian.
4. Reduce the amount of calories consumed too much
When we start a weight loss process, most of us either count the calories we consume or don’t eat enough. In short, he is starving. Obviously if we want to lose weight we have to be caloric deficient. But if you exaggerate, you may be successful in the long run. “Indeed, at first you will lose more weight, but most likely you will not be able to maintain a restrictive diet and you will return to old habits, which can translate into even extra pounds. Metabolic changes caused by excessive caloric restriction can sabotage your ability to achieve and maintain the desired weight in the future. So, keep a moderate approach when you reduce calories and make sure you are not hungry, ”advises nutritionist Şerban Damian.
5. Eat lots of foods labeled “healthy” but high in calories
Store shelves abound with “healthy” products, and the temptation to overeat them is extremely high. “Gluten-free biscuits, nuts and seeds, olive oil, cheeses and vegan creams are presented as healthy, but that does not mean you can eat them in excessive amounts. A 100g bag of nuts and dried fruit, which is very easy to eat, can reach up to 500-600 kcal. The same goes for wholemeal biscuits, for example, which even if they have more fiber than some white flour does not automatically mean that they have even fewer calories. A food can be nutritious, rich in vitamins and minerals, but also caloric. So, pay attention to high-calorie products, no matter how natural their ingredients are, ”says the nutritionist.
6. Follow extreme diets and exclude certain foods or food categories
A simple search on the internet, we find dozens of diets, many of them that point the finger at carbohydrates or fats, proposing to reduce them on the grounds that they make you fat. “No food makes you fat or weak in itself, it matters the overall diet and caloric intake. There is an optimal daily ratio of macronutrients that the body needs to function optimally. In general, for an adult, it is 50% carbohydrates, 20% protein, 30% fat from the daily caloric needs, but the percentages vary depending on sex, age, stage of life, goals and level of physical activity.
Excessive carbohydrate restriction leads to fatigue and apathy, while lack of good fats can contribute to hormonal imbalances and deficiencies in the absorption of vitamins. So you can eat any kind of food, including sweets; just reduce the portion or serve it less often than before. Focus on nutritious and filling dishes, ”advises the nutritionist.
7. Use diets, pills or other “wonder products”
All those who want to lose weight want a magic pill and the kilograms to disappear as if by a miracle and if possible forever. “If these detox teas and powders were effective, would there still be so many people struggling to lose weight? All these products do is “weaken” your wallet or card, not your extra pounds, “concludes Dr. Serban Damian.
–
If you like this article, we expect you to join the community of readers on our Facebook page, with a Like below:
.
