Losing weight is one of the top resolutions made every year, yet only 20 percent of people can achieve this goal successfully. Most people begin a weight loss diet with a short-term mindset and don’t understand that dieting is a lifelong commitment to your health, for staying healthy and fit. You don’t have to starve yourself or cut out all of your favorite foods in order to lose weight. In fact, proper nutrition is only one aspect of effective weight loss. If you don’t eat properly, don’t exercise and don’t live a healthy lifestyle, you’ll be unable to lose weight.
1. Diets don’t last
Many people have unrealistic expectations of dieting, viewing it as a temporary solution, seeking immediate results, and they start following extreme fad diets. Rather than making small, even incremental changes in lifestyle that can last a lifetime, diets encourage you to turn your life inside out for two weeks or so. Once those two weeks are over and you return to your old habits, your body returns to its former state as well.
There are many ways you can avoid soda, alcohol, dessert but you shouldn’t starve yourself or let your diet makes you unhappy. Balance and moderation should be your motto, and you should never give up! Start avoiding diets and start having a healthy balanced meal daily. This way you will be able to maintain your weight and health.
(Also read –> Mindful Eating For Weight Loss)
2. Inadequate Sleep
Sleep plays an important role in your physical and mental health. Sleep helps to maintain a healthy balance of the hormones – that make you feel hungry (ghrelin) or full (leptin). When you don’t get enough sleep, your level of ghrelin goes up and your level of leptin goes down; this makes you feel hungrier than when you’re well-rested. Inadequate sleep is linked to an increased risk of heart disease, kidney disease, high blood pressure, diabetes, stroke, and obesity, depression, anxiety, stress and other mental health problems.
Inadequate sleep also disrupts your circadian rhythms to the extent that you develop a metabolic disorder, which can make losing weight nearly impossible and very difficult. Inadequate sleep raises levels of cortisol, a stress hormone which can lead to weight gain. Getting 7-8 hours of sleep around the same time each night, is important for healthier life.
(Also read –> Leptin- How To Turn On This Fat Burning Switch)
3. Underestimating Calories Consumed
Most people underestimate the number of calories they eat per day. Writing down everything that you eat or drink can help to increase self-awareness. Pay attention to serving sizes and use measuring cups and spoons, which can be very helpful, as serving utensils helps to keep portions reasonable.
Foods eaten outside tend to be in much larger portion sizes and much higher in calories. So try to look up for nutrition information of your favourite meal from the restaurant and try to opt for healthier options.
(Also read –> Ways To Boost Your Metabolism For Effective Weight Loss)
4. Poor Meal Timing
Irregular eating schedules are associated with increased risks of obesity, diabetes, heart disease, hypertension, and inflammation. Eat breakfast everyday within one hour of waking up, and then eat a healthy snack or meal in every two to three hours. Try not to go longer than 5 hours without eating a healthy snack or meal to keep your metabolism steady. This will help your body to facilitate weight loss. You need a steady stream of glucose throughout the day to maintain energy and prevent your metabolism from slowing down.
5. Overestimating Calories Burned
You body require energy in order to function properly. A healthy diet provides adequate fluid, adequate essential amino acids from protein, essential fatty acids, vitamins, minerals, and adequate calories to your body. If you’re cutting back on calories to lose weight; you may find that your diet makes you tired.
By incorporating exercise whenever possible such as choosing to walk or bike instead of driving, or taking the stairs instead of the elevator, will help to burn calories and slowly build up stamina. A healthy diet combined with proper exercise is the best thing to lower all sorts of health risks, including obesity, heart disease, type 2 diabetes, hypertension. But, be careful – exercise is not an excuse to eat more! (Also read –> Is Keto Diet Safe For Your Health?)