Khaberni - There are multiple diets and methods that promise quick results for weight loss, but achieving true and sustainable loss is not just about reducing food intake; it is linked to a variety of interrelated factors.
Nutrition experts confirm that common mistakes made during dieting can inhibit weight loss, despite commitment and effort.
Nutritionist Anna Grom says that while quick diets may be tempting, especially after holiday periods, they often provide only short-term results and can lead to a repetitive cycle of unhealthy diets. She explains that sustainable weight loss requires a comprehensive change in thinking and daily habits, not just following a temporary diet.
Here are the most common mistakes that can prevent weight loss and how to avoid them:
1. Excessive food reduction
Drastically cutting calories is one of the most widespread errors. While weight loss depends on creating a calorie deficit, reducing calories too drastically prompts the body to slow down metabolism and increase hunger as a defense mechanism.
Experts recommend reducing calories by a moderate amount, ranging from 300 to 500 calories per day, to ensure gradual and sustainable weight loss.
2. Neglecting protein intake
Protein helps enhance the feeling of fullness and improve metabolism, yet many people focus on cutting calories without considering their source, leading to quick hunger.
Specialists advise including sufficient protein in each meal to maintain energy and reduce snacking urges.
3. Lack of fiber in the diet
Fiber plays an important role in regulating digestion and controlling blood sugar levels and enhancing the feeling of fullness. A diet rich in fiber is linked to a lower risk of chronic diseases, hence it is recommended to replace refined grains with whole grains and increase consumption of vegetables and legumes.
4. Ignoring minor scattered calories
Quick bites or small additions may seem insignificant, but they accumulate over time. Studies show that many people undervalue the calories they consume daily, making food tracking and awareness of unconscious eating an important step.
5. Caloric intake from beverages
Some beverages, especially sweetened coffee, juices, and sodas, contain large amounts of calories that can equate to a full meal. This impact can be reduced by choosing smaller sizes or sugar-free drinks.
6. Relying only on cardio exercises
Despite the importance of walking and running for fitness, resistance exercises and muscle building help increase metabolism and improve body composition, which aids long-term weight control.
7. Strict compliance during the week and excess on the weekend
Strictly following a diet then overeating later cancels out the progress made. It is preferable to integrate favorite foods into the diet plan rather than following a complete deprivation method.
8. Eating at inappropriate times
Intermittent fasting may be beneficial for some, but skipping breakfast for others can lead to overeating in the evening and affect energy levels and focus.
9. Oversized food portions
People often misjudge appropriate quantities, especially with rice, pasta, and cereals. Temporarily measuring portions helps form a more accurate perception of suitable quantities.
10. Lack of sleep
Inadequate sleep is linked to disruption of hunger hormones and increased craving for high-sugar and high-calorie foods, in addition to reduced physical activity, which impede weight loss.
11. Neglecting gut health
The balance of beneficial bacteria in the gut supports digestion, metabolism, and inflammation regulation. Enhancing gut health can be promoted through consuming fibrous foods and fermented foods.
12. Relying solely on willpower
Behavioral food experts believe that willpower alone is insufficient, as a large part of eating habits occur unconsciously. The solution lies in understanding psychological triggers and gradually modifying habits instead of self-reproach when stumbling.
Experts confirm that successful weight loss does not rely on quick solutions but on realistic and sustainable lifestyle changes that combine balanced nutrition, physical activity, and care for mental and physical health.
