There so many common mistakes in weight loss plans. Mostly people asked we followed proper diet plans but our weight has been stuck but this is the normal phenomena. We do believe in scenario of skipping meal make your weight loss easily but this is totally wrong we do some biggest mistakes without even noticing them and that make our meal plan worst and effect very bad on our health. These 5 common mistakes in weight loss may help you to do proper diet and a healthy inner with a proper meal satisfaction.
Skipping meal| Late breakfast| Consumption of water| Lot of exercise| Control of potion|
These are the worst and biggest common mistakes in weight loss that we do commonly during our diet according to many nutritionists.
Skipping meal:
Mostly people think that they can start your weight loss journey by skipping meal. This is very bad concept of skipping meal that will disturb your all day meal plan. If you see, there are only three major meals and three small meals. Major meals contain breakfast, lunch and dinner, where small snacks meals lie between these major meals.
“If you want to skip your major meal then this is not beneficial for you. Because major meals are the only source of macro nutrients and micro nutrients that goes into your body in accurate amount. If you start avoiding to eat these nutrients then many negative symptoms disappear in your body. These symptoms may be in form of dark circles, skin aging, slowdown of metabolism, body tiredness and lethargy.”
You can not do your regular work with the same energy by skipping meal. So it is very harmful if you skip meal during dieting and effect negative on your health. You can skip your small meals in your dieting but don’t skip your major meals because this is basic, you may take in less quantity but don’t skip your meal during dieting.
2.Late breakfast:
Breakfast is the most important meal of the day. Your body went through the night with hungry stomach and breakfast fulling it with essential nutrients to get your day started. People think that by skipping breakfast or doing late breakfast due to waking up late can help them to reduce weight but that is totally wrong.
According to research in America, 25% of the American people skip their breakfast even though breakfast is the most important meal to start your day with a healthy body. These are the reasons of not to skip breakfast:
- Your energy will drain
- Effect your Metabolism
- You may gain weight
- It effect your mood
- You are more likely to get diabetes
- Increase risk of heart disease
- Bad for overall health
- Trigger hair loss
Breakfast provides energy to our brain and body due to overnight fasting. Ideal timing of breakfast is between 7-8am, don’t have it later than 10am and must remember to eat within an hour of waking up. Don’t skip your breakfast during dieting it may impact negatively on your health by doing these common mistakes in weight loss.
Consumption of water:
Water is a best source of hydrating your overall body. Mostly people start consuming less water during diet but it is not worth is at all. Our body made up of 60% of water. Its in our brain, heart, lungs, muscles, skin and kidney, even our bones have water.
Every single cell require water to function properly. Less consumption of water means more difficulty of functioning cells in our body. Water allow red blood cells to carry oxygen more efficiently, resulting in better muscular function and increase metal stability. When you drink less water, there’s insufficient water in your body to remove waste and toxins through your stool. Less water may cause dehydration taxes the heart by causing it to pump faster to get sufficient oxygen to your muscles. It also effect to joints lubricant and increase back pain.
Each individual has different water requirements according to their dieting. Drink water with each meal don’t skip it because our body need a significant quantity of water specially when you are dieting. Most people don’t realize the true importance of water during dieting and how it can impact your health and weight loss efforts. According to experts in recent studies, drinking just 2 cup of water before meals helped dieters lose an extra five pounds yearly, and help to maintain weight loss.
Why our body need water during dieting:
Our brain are made up of 73% of water. We need to stay hydrated during dieting to make sure our brain cells work properly.
Help the body to absorb nutrient during dieting.
Plenty of water help you making hormones and neurotransmitters
A good water consumption make your nose, eyes and mouth hydrated throughout the day even in dieting.
Mostly people face constipation during dieting but a good consumption of water prevent constipation.
You should drink 64oz of water everyday because drinking water during dieting can help calm and eliminate sugar cravings/ overeating.
Lot of exercise:
Exercise or workout is the main key for starting your dieting for weight loss. Exercise is an effective tool for both mental and physical health but over exercise make you feel tired and weak instead of energetic. Make your workout routine smarter, not harder to manage your weight loss journey. In different studies, we have found that exercise is effective medication for your body. In case of mental health, too much workout can make mental and physical health worse. If you do over exercise you might face these problems by doing this common mistakes in weight loss journey:
- Muscles and joint hurts consistently
- Your blood sugar or blood pressure might drop and feel light-headed or dizziness.
- You many feel headache is another sign of over-exercising.
- Increase workout limits at the gym can also stress out your body.
- Correct your deficiencies of iron before doing intense cardio because this deficiency may reduce you ability to get enough oxygen and you may face trouble in breathing.
- If you didn’t get proper sleep, choose simple movement like walking and stretching because sweating on no sleep may cause negative impact on your body.
- Over-exercise make you sick because it mess with immune functions during dieting.
- It may cause Inflammation and stop getting your periods on time because it increase stress hormones.
Make a smooth workout plan and avoid these common mistakes in weight loss not a way to punish your body because the mentality of no pain, no gain, is not always true. Maintain your exercise with joy not push yourself to hard and don’t forget to take a nap after doing exercise.
Control of portion:
The most hard challenge during dieting is portion control to ensure that you are not eating too much. People do common mistakes in weight loss is controlling portion which is that they start eating too less suddenly which impact badly on your body. Firstly you have to prepare your body of eating small portion step by step. Don’t unbalance your meal and understand your nutrients and more aware of your food intake. Always remember to make levels of the portion size. Focus on portion of food to ovoid over eating and use your hand as a serving guide to dividing a good ratio of micro nutrients
Here is the ideal portion size of meals:
