Tag - weight loss tips

Five Weight Loss Errors We Should Avoid

These five weight loss errors we should avoid are the things I’ve personally learned on my weight loss journey. Losing weight is never an easy task and often we find ourselves in a stall phase. No matter how many hours we walk into the gym, nor how much we undertake to follow our diet, we simply do not see any results. Many people have also noted the same observations.

Before you desist, however, stop for a moment and think about what you’ve done so far and what you could improve. Here are some of the common mistakes that people who want to lose weight commit more frequently.

Right Mindset

1.) Having the wrong mindset
It is said that when the mind also believes the body achieves. We often make the mistake of establishing a short-term goal. We want to wear a tight dress in two weeks so we follow the first fashionable diet that promises quick and often unrealistic results. And many of these diets advocate you buy weight loss pills or do drastic things to achieve your short-term goal. So, even if we get what we want, we tend to return to the old unhealthy habits, or, if the results hoped are not seen we are struck by a sense of frustration and abandon the enterprise.

You should instead aim for the long-term benefits. Don’t just think about how much weight you want to lose, nor how long you have to reach that goal. Think about making healthier choices, making those subtle changes in the lifestyle. This is what really makes a difference. Stick to them to improve.

We are talking about following a balanced diet, exercising regularly, and taking the time to rest and balance life. A healthy lifestyle will allow you to improve more and more over time, not only allowing you to have a more defined body but also a more lucid mind.


eating too little

2.) Eating too little
Do not drastically reduce caloric intake. When you have an extreme caloric deficit, that is, when you provide the body with less than 70% of the number of calories it needs to maintain its weight, it is very likely that you have many more drawbacks than advantages. At first you will certainly be able to lose weight but keeping in mind that the body adapts to the incoming energy will end up slowing the basal metabolism. If you insist on following a drastic diet, also (take less than 1000 calories per day) for a prolonged period, you will also end up compromising your muscle mass as your body starts to use it as a source of energy.

This is how the body instinctively reacts to a drastic drop in energy, so you have to tell it that it must not act as it were to respond to danger. But how? By decreasing the calorie intake gradually and progressively, and never going under the “maintenance level”.
And there’s more, not feeling hungry all the time makes you more likely to follow the diet and avoid the binge which is a great advantage in terms of motivation!

Focusing on the wrong culprit

3.) Focusing on the wrong culprit
When you follow a diet, there is a nutrient that is usually faulted: fats. The fact that you want to lose fat, however, does not mean that you should not take fat. It may seem contradictory but to include fats can even be useful for the diet and will serve to make you walk the right path towards reaching your goal.

When you eat food that contains fats (moderation is always the keyword) it is very likely that you will feel sated longer, which means you lessen the possibility of snacking. There are fats, moreover, that are unsaturated ones like omega-3 fatty acids, which not only promote healthy cholesterol levels but even help to decompose body fat by inhibiting the formation of new adipose tissue.

You got to ask yourself this, who is the real culprit in sabotaging your diet? We could point a finger at the refined sugars and other whatnot. Many so-called dietary or low-fat foods can actually contain more calories than their “full-fat” versions because fat has been replaced with sugar and other fillers — with little or no nutritional value just to improve taste most of the time. In short, you must be careful of the hidden sugars. In low-fat foods, sports drinks, condiments, and sauces are often masked in the emptier calories you’re taking. And just about condiments and sauces: do not ruin the super-healthy salad and the grilled chicken breast with the wrong condiments. Use olive oil, spices or cooked condiments.

Exaggerating with the cardio

4.) Exaggerating with the cardio
Doing enough cardio is essential to burn fat, on this there is no doubt. One needs to however keep in mind is that there are many ways to do it. Spending hours on the treadmill is only effective up to a certain point, since you will burn calories during training, but not so much later. In addition, long periods of cardio may hinder the development of your muscle mass and burn it as well as become boring after a while. The solution? Revive your workout with a HIIT, high-intensity interval training.

HIIT is a very effective way to reduce body fat because it causes faster burning of calories in less time and even after training. And since it is composed of exercise circuits for muscle development such as push-ups or squats HIIT reduces the chance of losing hard earned muscles.

Avoiding lifting weights

5.) Avoiding lifting weights
If you believe that weightlifting will hurt the weight loss process, think again. It is nothing more but a myth and as a result of this spreading, it led to many people committing this common mistake. Thus, many wonder why they are not losing weight and or not developing their bodies properly.

First, you should know that the more muscle mass you have the more calories you burn when you’re resting. In other words, your basal metabolism (BMR) is higher. In addition, the weightlifting modifies the composition of your body and your appearance. When you only do cardio you definitely lose weight but your appearance remains the same – meaning you simply become “smaller”. By developing a muscle base, you will not only see more progress but you will also have a better look since your skin will be tightened, your muscles on your body will be more defined, and over all you’ll just achieve a healthier look.

For a more effective and immediate fat burning goal, even after training, follow an exercise plan that combines both the HIIT program as well as weightlifting and concentrate more on compound exercises rather than isolated ones. Choose one based on your fitness and level (beginner, intermediate or advanced) and start to burn all the excess fat you have on your body.

We hope this post has shed some light on the most common mistakes most people weight on their weight loss journey. By knowing these things, you can better avoid committing the same mistake yourself. Always remember that before starting out on any fitness journey, do consult your doctor and healthcare professional so you are properly guided. Doing things the smart and healthy way will lead to more years spent enjoying life. Good luck!


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10 Tips To Lose Weight And Successfully Keep Weight Off | Weight Loss Tips

Today we are sharing ten tips to lose weight and successfully keep weight off. Safe weight loss tips.
To lose weight there are no secrets or magic formulas – just hard work, dedication, and endurance

Being overweight or obese is one of the most relevant risk factors that opens you to a bigger risk of a heart disease. Obese people often have high levels of cholesterol in blood, hypertension, and diabetes. All these are the silent killers that rob families of thousands a day or their loved ones entirely.

If you prefer to lose weight, in a healthy way, then do follow a balanced and varied diet in which there are no shortages of good fat, proteins, carbohydrates, fiber, vitamins, and minerals.
Don’t forget to increase your physical exercise in your daily routine. Recent studies have shown that weight loss combined with exercise is much more effective in obese older adults.

Try to move as much as possible during the day. You can always use the stairs instead of the elevator, walk instead of drive, get off the bus a couple of blocks before and walk to your work. In short, eat less and move more.
To reduce the excess of body weight successfully and healthily, it is important that you consider the following aspects:

1. What works to lose weight?
If you have decided to reduce your weight because your doctor has advised you or because you want to take care of your health, you have already taken a big step. It is recommended that you go to a nutritionist to lose weight effectively, safely, and healthily. It will also help you to change your eating habits. It is important to be motivated to carry out this task. Will and determination is needed. But it’s possible, and with help, it’s easier.

Other benefits of slimming

You will improve your blood pressure and levels of cholesterol as well as glucose in your bloodstream. These health benefits are visible even with a modest weight loss. If you have low weight, you will also increase your physical health, your level of energy, physical mobility, even your overall mood will benefit and of course your self-esteem.

2. Set realistic objectives
You can’t pretend to lose five pounds in a week. Nutritionists recommend losing between 5 to 10 percent of your body weight, that is to say, little by little. We’re talking about 1 to 2 pounds a week of weight reduction in the first few months for the diet to be really effective.

3. Lose weight little by little
It is shown that people who try to lose weight quickly recover it right away. Those who follow miracle diets get tired and after the 6 months they have abandoned them and the excess weight returns.
Losing weight slowly but surely
The diet should allow for a gradual and definitive weight loss. Which will help you reduce your body fat, limit protein loss, and prevent your basal metabolism (calories that we burn at rest) from diminishing when we lose weight quickly.

If you have ten pounds left, take a year to lose them. You better reduce your weight by 2 or 4 pounds a month, but be consistent. After the year you will have reduced many pounds of excess weight and you can also keep your ideal weight with ease.

4. Reduce calories
The best diet is to eat less, but in a balanced way. The ideal is to follow a hypocaloric diet (i.e. low in calories). But never below the 1,500 calories a day, and it is always better to be guided by a healthcare professional to avoid nutritional imbalances.

Less calories

Remember that to lose weight, you have to spend more calories than you consume. To lose between 1 and 2 pounds a week (a pound equals 3.500 calories) you will need to reduce your caloric intake by 500-1000 calories per day. To do this, it is important to know the how much calories your food and serving portions contain. You can download apps to make it easier.

Although the rush and the short time are part of our lifestyle, and we believe that there is no room for anything, there is always time to eat healthy so why not replace that fast-filled burger with calories on the bar or a light pasta salad with tomatoes, corn, York ham and oregano?

(Check out easy meal recipes here)

5. Control anxiety and stress
One of the difficulties in losing weight is anxiety. Are you one of the people who fret constantly or just had to do something immediately without feeling comfortable until you do something? You worry too much and think too much about your weight loss or fitness goal? Something is overburdening your mind? It is important that you try to control these binges and emotions because without noticing it, you mind tend to binge eat and ingest many calories in a short time. If you can’t help it, choose an alternative activity that distracts you like going for a walk, calling a friend, reading, or going for a relaxing bath.

(Check out how to properly manage your stress levels)

6. Not all diets are worth it
Do not follow radical diets, avoid eating only once or twice a day, or do uncontrolled fasts as the nutritionists warn these habits are very dangerous to health.
A regime should never be drastic because we not only abandon it quickly, but it will also harm us for the lack of nutrients. A balanced diet should include fats, proteins, carbohydrates, vitamins, and minerals.

7. Eat well for slimming
Your diet must be varied, healthy, and pleasant to the palate. It’s not about banning food. Put delicious food on your plate but in proper proportions. Choose a proper diet with healthy fat, including vegetables, fruits, legumes, whole grains, and lean fish or meats (chicken). You can be vegan / vegetarian too if you wish but make sure you still get the proper nutrients your body needs.

8. Take care of sleep and rest hours
Sleeping more than nine hours each night protects people with genetic predisposition to obesity, according to a recent study by the University of Washington. Research revealed that those who slept more were not only thinner, but also had less risk of gaining weight. There are many remedies to combat insomnia.

9. Make five meals a day
It is advisable to eat at least four times a day, although it is ideal to distribute the food in five shots. That way, you will avoid fasting periods, that not only will not help you lose weight, but instead deactivate your metabolism to store body fat.

10. Practice a physical activity every day
To ensure energy expenditure it is essential to exercise regularly. Practice a physical activity every day for at least half an hour. It will help you burn calories, control stress, raise good cholesterol (HDL) and reduce the accumulated fat in your body. Aerobic sports such as swimming, biking or walking at a brisk half-hour are especially indicated. Exercise helps to lose weight in a healthy way.
Remember if you want to lose weight successfully: Do it little by little, eating less and exercising more.



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DHHS, AIM for a Healthy Weight, page 5
NIH, NHLBI Obesity Education Initiative. Clinical Guidelines on the Identification, Evaluation, and Treatment of Overweight and Obesity in Adults
Villareal DT, Chode S, Parimi N, et al. Weight loss, exercise, or both and physical function in obese older adults. N Engl J Med 2011; 364:1218