Have you fallen in Errors When Trying to Lose Weight?
When trying to lose weight, often desintencionalmente fall into many errors that hinder us and prevented us from achieving the results we expect. Below I will mention some of the most common as well as what you should do instead to achieve the goals you set out.
Error # 1: Restrict your diet
Many people think that if they only eat fruit, yogurt and bread or crackers, and completely eliminate anything that has fat, managed to lose weight quickly and steadily. Unfortunately, so things do not work. Our body is designed so that to be healthy and in good shape and we should eat variously with optimum balance in all nutrients.
And why is that this type of diet does not work? Well, if we feed our bodies only carbohydrate (fruit, yogurt, flour) what we are doing is just saturate our bodies with a macronutrient that is easily converted into fat when there is no space for this is stored as an energy source in the body.
Our body can only store a certain amount per day to convert carbohydrates to glycogen in the muscles and liver for use as an energy source, and if we consume more carbohydrates than necessary what happened is that since there will be no more space to store carbs as glycogen, the body simply stores them as fat in our fat tissue, helping to not just be stuck in our weight loss, but still gaining weight.
To avoid this, we must balance our consumption of protein, carbohydrates and fats in our way of feeding. What I suggest is a PCG ratio (protein / carbs / fat) close to 40/35/25, which is optimal for health and weight maintenance.
Also, we must not be aversion to fats. Fats by themselves are not bad. On the contrary, our body needs for important things like making hormones (like testosterone in men and estrogen in women), maintaining good insulin sensitivity as well as a smooth and healthy skin.
What we do is try to limit our consumption of saturated fat (butter, red meat, cream, cheese, etc) so that only consume enough of these to meet the daily requerimento, and increase our consumption of good fats (fatty acids essential omega-3 and omega-6) which are found in sources such as flaxseed oil and oily fish (sardines and salmon) for omega-3 and omega-6 sources such as safflower, canola and soybeans, as well as peanuts, nuts and other seeds.
These essential fatty acids perform important roles in the functioning of our immune system, adequate blood pressure and platelet count, adequate lubrication of joints, and control the levels of HDL (good) and LDL (the bad).
Error # 2: heeding the farces of the supplements to burn fat
How often do we look at an ad in supplement stores or on TV and truly believe that only by taking the "latest breakthrough in fat burning" we can achieve our goals and remain so without ever making a positive change in our lifestyle ?
Well, please do not feel guilty. Personally I really dislike a lot of these companies that they live in the dreams of those who seek to achieve a goal but are not yet aware of the media and the right information to make them, being susceptible to advertising tactics and deceit.
I would like to give a simple rule you can follow: According to recent research and experiments, there is no legal and effective supplement to achieve burn fat by itself.
However, IF supplements that reduce hunger and increase thermogenesis, but the former is dangerous to use (and eating less is the last thing you want one, apart from depriving us of energy), and the latter are simply extract green tea and caffeine (thermogenic ingredients most used) and packaged glorified to be sold at inflated prices.
Error # 3: to pay attention to infomercials and magazines
Personally, I am outraged at how so blatant that some companies sell their useless devices and belts with deception and misinformation that spread over the infomercials and magazines trying to sell you the latest invention to lose weight.
This includes all devices that promise results without exercise that involves effort, or any band that promises to change without putting an extra on our part.
Just to get the body of typical need to do extra-ordinary things, and this includes an exercise that involves enough effort and feeding well structured plan to create a calorie deficit resulting in weight loss.
Mistake # 4: Doing hundreds of crunches hoping to lose weight with them
Since the body is not made so that if we use a muscle that burns fat around the abdominal think that the more we do more to burn the fat in our abdomen. The same goes for the leg exercises waiting for thinner legs or exercise arms waiting for them to become thinner.
If we reduce the measures of our body in general, the only way is to perform cardiovascular exercise (and weight if possible) to burn fat throughout the body, and then use weights and resistance exercises to tone and dial a particular area such as the abdomen or arms.
Mistake # 5: Forget everything requires dedication and effort
Losing weight is no easy task, but if you invest enough discipline and effort to obtain results worth much more than what we had to do, not to mention the improvements to health and our self that this entails.
The difference between ordinary and extraordinary is the "extra." We must be willing to take that "extra" being more disciplined, not abandoning our plans to get out of the ordinary results that we have always received, and pass through extraordinary fruits of our efforts, patience and dedication to what we proposed.