While standing in the fitting room, you critically view your reflection in the huge mirror. Suddenly you noticed something. That tight shirt that you have is not that flattering. Your stomach is not as tight as before. Without being aware of it, you still have a few kilos. Frustrated, you pull off the shirt and throw your own, wide sweater over your head. After this not-so-pleasant confrontation with your own body, you resolutely decide: you will lose weight. Even before the holidays, you hope to be able to parade around in a tight dress. But then you have to find the right way to lose weight. If not, the kilos will recover in no time. In this article, you will, therefore, learn what you absolutely should not do if you want to drop out.
- Have unrealistic expectations
Perhaps the most important thing to do if you want to get rid of is to adjust your expectations. Setting goals helps you stay motivated, but then, of course, they have to be realistic. Women and obese women who followed programs to lose weight showed that women who expected the most weight loss most often stopped within 6-12 months with the program. Tip: Compose your expectations to a more realistic and modest goal, such as a weight loss of 10% in a year. This prevents you from becoming discouraged and increases your chances of success.
- Overestimate the number of calories you burn during exercise
To lose weight, you have to move. After all, you burn more calories (than you ingest). But how often and how you move, also plays a role in this. This fact escapes many people who want to abandon. They think that as long as they move, they burn huge amounts of calories. This is – unfortunately – far from true. Because of this setting, the chance is greater that you get more calories than you burn, and that you do not waste. But that does not mean that exercise is crucial for your health and that it can help you lose weight. The ellipticals can help to lose weight and does not hurt the knee. You have to learn what kind of effort, what number of calories you burn.
- Crashing
A crash diet is an unhealthy but often very effective way to lose weight in a short time. However, the word diet already indicates that it is a temporary dietary adjustment. After this temporary nutritional adjustment, almost everyone falls back into the old habits. You do not learn with these diets how you can now hold this weight. You only know the crash diet and the way of eating for the diet. You will fall back over time to the old habits and the old weight (often a bit heavier). You have the feeling that the diet is successful and that it is your fault that the weight has finally arrived. This line of thought ensures that billions are earned from all sorts of diets.
- Products that seem healthy
If you want to eat differently to lose weight, try to see if what you want to eat is as healthy as you think. Producers often want to make it appear that something is healthy, but often this is not the case. A product with 0% fat can be jam-packed with sugar and therefore contain a huge amount of calories. In general, the products without commercial packaging and advertising are the best. A broccoli or a pack of eggs has no flashy packaging. Do you want to purchase something that is in a commercial package, read carefully on the packaging? Otherwise, you will soon be eating gingerbread and fruit juice, so that you only arrive instead of waste.
- Choose low-fat or diet foods
Processed low-fat or diet foods are usually seen as good options for when you want to lose weight. In fact, however, these may actually ensure that your kilos arrive. This is because sugars are processed in these products, to give them a better taste. In addition, these products ensure that you get hungrier instead of being saturated. This makes you eat more, and you get more calories, which ensure that you do not waste and / or that you arrive correctly. Skip low-fat and diet foods, and go for a combination of nutrient-rich, low-processed food products.
- Do not move or move too much
Pay attention to what you eat is only one thing, you also have to exercise sufficiently – even if you are ‘too tired’ for a moment. If you do not move at all while you consume fewer calories, it is more likely that you lose muscle mass and that your metabolism is slowed down .
- To counter this, you have to move
As a result, you will lose less muscle mass, lose fat, and prevent the slowdown of your metabolism. But just like with your calorie intake too much exercise is not a good idea. Excessive exercise cannot be sustained in the long term for many people, as a result of which they experience a lot of stress. Also, it can damage the production of adrenal hormones that regulate the stress response. This allows you to arrive again (stress-eating, etc.). Make sure that you move every day for at least 30 minutes to an hour (walking, cycling, etc.). Try to do cardio several times a week, and do weight lifting. Apply variation within your routine! You can not continue to do the same exercises continuously and expect the same results. Vary in frequency, intensity, and duration.
- Lose weight is not always healthy
People who are heavier than average are often seen as less healthy than trained people. This is certainly not true, and it is often even the other way around. If you are not in the Morbid-Obesity risk group, do not try to lose weight for health reasons. It is much better to have a healthy diet plan (or have it done) where you stay on weight. If you want to lose weight for external reasons, it is essential to separate the health from the weight that has fallen off. You may look a lot better with a reduced weight, but it may well be that your health has deteriorated. So try to eat as many nutritious products as possible, especially now that you have started to eat a lot less.
- Supplements
No pill makes you lose weight. There are so many supplements in the world and also applies here. If they would work so well, everyone had one pot, and we were all on weight. A proper diet must be the basis at all times, and then supplements are as good as unnecessary (or a minimal addition).
- Healthy eating
Sometimes you think you eat few calories when you eat out. The goal of the cook, however, is to make the product as tasty as possible. This often means that the “healthy” products are also very high in calories.
