Only a few people succeed in losing weight after following a certain diet, and the worst of it is that those who can maintain their weight loss for a long time before gaining it again are less.
Olivia Tarantino, health and nutrition editor for Eat This Not That, says this is due to some of the harmful habits inherent in many of the new diets that are sabotaging the successful weight-loss process. And if you get rid of these habits, you will start the fat burning process.
1- Do not miss meals
While skipping meals may seem like an easy way to eat less food, it will likely make you eat more later, so instead of skipping a full meal, consider eating some small snacks.
2- Don't forget to drink water
Research has shown that people often respond to their thirst by eating rather than drinking, because one part of our brain controls both responses, and it is best to keep your body hydrated because it helps make your stomach feel full, which may prevent you from feeling hungry.
3- Do not interrupt entire groups of foods
Don't treat a whole food group as the bad guy in the diet. Unless there is a medical reason, do not do so, and while eating a lot of carbohydrate foods can actually lead to weight gain, cutting this food group completely from your diet can cause fatigue, irritability, and lethargy.
4- Don't fall into the trap of health ads
Marketing claims such as "sugar free" can get in the way of weight loss, if you don't read the ingredients and nutritional information well. Thanks to buzzwords like "organic" or "gluten-free," you may fall into the trap of misjudging how many calories there are.
5- Never eat while watching TV
When you get distracted by other things while eating, such as watching TV or listening to loud music, this may prevent some of the satiety signals from alerting your mind that you have eaten enough. As a result, you consume more calories than your body needs, which will likely be stored as fat.
6- Don't start by yourself
In the event that you decide to start a diet, it is better to share the news with family and friends, this will help you build a support system, and you will be more responsible for achieving your goals and not backing down. If you find yourself a diet buddy, you also have a higher chance of losing weight and losing belly fat.
7- Do not eat in a hurry
Experts found that it takes about 20 minutes for your stomach to tell your brain that you are full. It is one of the reasons junk food is so bad, that you are eating an incredibly high number of calories before your body tells you that you have had enough.
8- Do not start sports very quickly
Don't forget to exercise, and if your body is not used to exercising quickly, it is best to start out gradually and increase the number of miles you run over time.
9- Don't just rely on exercise
People tend to overestimate the number of calories they burn when exercising. Thus they will compensate for their excessive exercise by eating more calories than they burn.
10. Don't be complacent when it comes to drinks
Processed juices, sugary sodas, and sweetened tea are packed with calories and can be very damaging because they encourage your body to gain weight.
11- "Diet" drinks are not good alternatives
They may promote "zero calories," but diet drinks are not beneficial for losing weight because they may impair your ability to taste sweet, causing you to consume more traditional sweet foods, thus consuming more calories.
12- Do not treat one food as a magic solution
It is true that apple cider vinegar has been linked to delaying stomach emptying and reducing hyperglycemia. But just because you coat your salad with apple cider vinegar every day doesn't mean you don't have to change anything else in your diet.
13- Do not rely on supplements
Unless you have a nutritional deficiency and your doctor has ordered you to take a supplement, you should look for the nutrients from whole foods.
14- Don't forget the fats
Let this be the last time you choose the "low-fat" option. You should not be afraid of fats, as they are essential to nourish the brain. You can adopt the healthy fats found in avocados, nuts, seeds, coconut oil, and olive oil.
15- Do not skimp on yourself in your sleeping hours
When you fall asleep you lose weight, because sleep helps your body recover, allows cell regeneration, keeps hunger hormones in check and your stress levels low. When you don't sleep enough, your cortisol levels rise, which can slow down your metabolism and lead to an increase in belly fat production.
16- Don't forget the authority
Green leafy vegetables are one of the most important sources of vitamins. Especially vitamins A, D, E and K. that the body absorbs better once they are dissolved in the fat globules, so add a little extra virgin olive oil to the salad.
17. Do not eat while at work
Doing two things simultaneously distracts your mind from realizing that you have reached your level of satiety. Stay away from your desk and eat your food, as this will at least reduce your stress levels.
18- Don't eat when you are not hungry
The problem is that when you see food, you are more likely to eat it even if your body doesn't need the calories. This phenomenon is called "visual starvation". The solution may be to move away from the dining room.
19- Do not prove the exercises you are doing
To wake up your metabolism shock your muscles by changing your workouts every two weeks.
20- Do not expose yourself to temptations
Just looking at foods full of calories can lead to a spike in hunger hormones, even if your body doesn't really need the food.
21- Do not rely on food to calm your nerves
The link between eating and emotions can lead to bad eating decisions. Instead, create another automatic stress response that doesn't involve food, like going for a walk or showering.