Here are 10 of the most common weight loss diet mistakes I see when it comes to shedding the body fat percentages.
1) Going Too Low On Carbs
When it comes to weight loss, carbs are not your enemy. It is easy to slash all carbs and only eat meat and nuts – but if you are on a caloric surplus to your daily needs you will still gain fat.
Carbs are essential for optimizing energy for a high performance workout and helps regulate the metabolism effectively. So don’t’ neglect it!
2) Giving Up Too Quickly
With dieting there are often missteps at first, as you try to find a plan that works for you, or to modify an existing plan. There is a tendency to over-react a bit when everything doesn’t go perfectly and give up.
A prime example of this is eating too little carbohydrate at first, suffering carb crash, and deciding low-carb isn’t for you.
This is a shame when a simple adjustment can usually get you through the first week comfortably to the great rewards at the end of it.
3) Not Enough Fats
Fats are essential for the regulation of hormones. “Leptin” the primary hormone for fat burn is required regulated by the adequate consumption of fats.
As fat loss inevitably slows down, people can become hungry if they don’t add some fat to their diets. Nothing will sabotage a diet faster than hunger. So don’t let this happen to you!
4) Not Enough Fiber
Eating enough vegetables and fruit go a long way towards ensuring you are getting enough fiber in your diet. There are other low-carb sources of fiber as well.
5) Eating Too Much
It’s true that you don’t have to count calories on a low-calorie diet. But that doesn’t mean calories don’t count!
Don’t’ let your appetite be your guide as it can misguide you easily when it comes to your caloric consumption.
6) Lack of Planning
Pausing to re-consider our habits is a constructive step towards making improvements in our lives. But in the case of eating, it’s important to plan ahead for awhile, until our new habits come naturally.
Nothing will sabotage your goals more quickly than realizing that you’re hungry but you don’t know what to eat.
7) Getting into a Rut
There are people who eat the same things day after day and like it that way. But frankly, most of us like variety, and will get bored very quickly if that is not built into the way we eat.
There is no reason for not eating a wide variety of foods, and in fact, a varied diet is likely to be better for us nutritionally.
8) Problem Ingredients in “Low-Carb” Packaged Foods
Be wary of meal replacement bars, ice cream, and other “treats” labeled low-carb or sugar-free. They often contain ingredients such as maltitol (the worst offender) which are just as bad as sugar in a lot of bodies.
9) Carb Creep
Sometimes it happens more subtly, but it’s common to let more and more carbs creep in, sometimes unawares. If that happens, it’s time to take stock and probably start over, at least for a few days, to break that cycle.
10) No Exercise
There is a temptation to leave exercise out when talking about diets because often people can be successful at first while staying sedentary.
Exercise lowers insulin resistance – this is probably partly why exercise alone will tend to help many people lose a few pounds.
While we can lose weight by diet alone, at least to some extent, we are very unlikely to be able to maintain a significant weight loss without exercise.
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About the author:
Wilfred Paul is an Exercise Physiologist, PT & Weight Loss Consultant with a passion for helping people actualize their health & fitness goals. He is also a content writer for Forbes, Medical Daily & The Independent UK.