In the United States alone, about 45 million people spend $33 billion annually to lose weight, yet many of them fail to achieve the goal sustainably, according to a 2019 Boston Medical Center (BMC) report.
Nutrition experts agree that “whatever way you try to lose weight, there is no way to lose extra kilograms except through a positive relationship with food, and following healthy eating habits,” and this makes it necessary to recognize mistakes that we may not pay attention to, despite It may hinder siRNA on the path to successful weight loss.
lose weight out of shyness
“When you make the decision to control your weight in terms of maintaining your health, you will often succeed naturally,” says Rania Batayneh, nutritionist and author of The One One Diet, which promotes a simple formula for weight loss that starts with correcting the motivation with the goal being “following a healthy weight loss method.” A healthier life, not just weight loss in any way.”
That's why Rebecca Scrichfield, a dietician and author of the book "Buddy Kindness", differentiates between "decide to lose weight out of love for your body and concern for its safety, and being shy about your body image in front of people."
Setting unreasonable goals
When following a diet, Scrichfield recommends setting reasonable goals that can be achieved, and saying “I will never eat a specific type of food,” such as chocolate, for example, “it only suits a dead person,” as she describes it.
Instead, it is best to establish ways and times to enjoy chocolate, or any other food on the diet program, such as saying to yourself, for example, "I will taste one square of chocolate, after dinner 3 times each week, or if you are at a party with baked goods or Homemade dessert I'll take 3 bites," and so on.
rely on hunger
Feeling hungry can make you feel satisfied sometimes, but certified nutritionist Wendy Lopez says that "starving yourself does not help you lose weight as much as it prepares you to overeat, whenever the opportunity arises."
So, rather than skipping meals, Lopez recommends adding a snack or two, such as almonds, "as an extra fuel to stave off hunger that slows digestion when the body isn't getting the nutrition it needs."
Try to work miracles in the least time
“Severely restricting the type, amount, and timing of food can lead to increased calorie intake,” says Barry Strykoff, registered dietitian in New York City, explaining that small changes “like reducing added sugars and saturated fats, and increasing fiber” are great to start with, and lead to changes. The bigger the lifestyle, the more positive results in the long run.
You do not have to, and you are not required to “cut all carbohydrates out, or only eat within a 6-hour period, nor expect to lose 7 kilograms in one week, if you want to maintain your weight for life”, and it is better to focus on exercising Physical activity, in parallel with a flexible and realistic diet, "starts with small steps, even if one change per month, and after mastering it moves to another change," according to the advice of Rania Batayneh, who stresses that "slow and steady is more effective for sustainable weight loss."
Show hostility to food
Obesity has spread more than ever, "and if the restrictions imposed by diet programs had succeeded, we would not have seen these high rates of obesity," says Rania Batayneh, justifying it by adopting an "unhealthy relationship with food."
Dietitian Rachel Fine also argues that the first step toward a healthier, more sustainable relationship with food begins with focusing on “giving yourself permission not to eat an overly restrictive diet.” Instead of avoiding food cravings, enjoying some chocolate can be a reinstatement. Appetite when served tempting foods.
Balance obsession
"Scales can be very worrying," warns Wendy Lopez, as sometimes a target weight is out of reach, and that drives further deprivation and eating disorders.
Conversely, if you eat better and enjoy more nutritious options, "you're likely to feel results much faster than you would expect from the scale."
And Jenna A. Werner tells us that there's nothing wrong with feeling better, even if we don't lose weight. "Mood, sleep, digestion and fitness first is what makes the biggest difference in results."
muscle neglect
"Dieting in parallel with exercise may cause muscle to replace fat, and this delays weight loss," Strykoff says.
So, some of the strongest athletes look like they are overweight or obese, and the fact that they are full of muscle, which may also apply to you, you may be healthier without even realizing it.
Rather than focusing only on weight, aim for building and maintaining muscle, a 2018 review showed that "muscle mass is important for a person's strength, energy, and movement."
deceptive power
The low-calorie salad does not mean that the dish is loaded with more sources of fat and calories, such as cheese, eggs, tuna, toast, nuts and oils, and the best, according to nutrition consultant Mike Russell, "reduces the quantity, and only adds two items such as nuts and cheese, for example."
lack of fiber
You neglect fiber, even though “eating 35 grams or more of it can help you feel fuller for longer and control your craving for calories,” says nutritionist Maya Bach, who recommends eating oats as a quick breakfast or snack, and preferring fruit with the skin. Like cherries, which need to be peeled like bananas, eat them in pieces without squeezing them, and order vegetables instead of french fries.