Sometimes women, wishing to whatever was to lose weight, rush from one extreme to another. And I this all took place. Creating a programme, I wanted to include the most important, most effective and most simple, only what will not harm health and that it will be easy to perform in daily life. Often when dealing with women in consultations, I see lots of errors in the diet they do. Now I want to tell only about some of the common mistakes when losing weight. We can repeat the same mistake day in and day and not even think or know that we are doing something wrong. If you want to feel better, and even more to lose weight, let's try to fix these errors.
Perhaps, thoughtless starvation is the biggest mistake when losing weight. Most people mistakenly believe that only the rejection of food or maximum limit of food will help them lose weight. How many times have I heard: "Shut your mouth and lose weight." People sit on a rigid diet, drink a day not more than 500-700 calories. What are the consequences of such a diet? First, the slowing of the metabolism. One of the challenges to successful weight loss is not only lose weight, but also to accelerate a slow metabolism. If a starvation diet (less than 1200 calories), the metabolism slows down, which cannot promote weight loss. As hungry diet makes the probability of disruption is very high, because to sustain it, not everyone can. And if they stick it out long. After each starvation the body you "revenge", and fat cells will type "stock".
If a starvation diet (less than 1200 calories), the metabolism slows down, what can not promote weight loss
Another mistake is the rejection of Breakfast. Breakfast is one of the main meals remember it forever! To maintain health and for weight loss this meal is a must. People that skip Breakfast, you risk being in carbohydrates. Besides, Breakfast is necessary to Wake up the metabolism. Be sure to eat Breakfast! If you always miss a meal, try to make the Breakfast habit. Breakfast depends, how are you today feel: lose weight if you're or will be fine; will you be today energetic or tired, nervous or in a good mood. Just in the morning it is especially important to feed the body, giving the cells everything you need. I know, it changes day Breakfast. And know that all women who began to have Breakfast right along with me.
With fats, but no carbs
Another common mistake when losing weight – the rejection of fat. Every day, we hear about the dangers of fatty foods. What are we doing? We buy all non-fat. Milk, cheese, yogurt... We exclude from the diet of butter, any. In fact, we gain weight mostly not from fatty foods and simple carbohydrates. Good fats beneficial to the body. You must include in your diet fatty acids omega-3, which help to reduce inflammation, protect blood vessels, heart, and vital brain. Add tomorrow to your salad instead of vegetable oil and moreover instead of sour cream or mayonnaise spoon of olive oil. And if we are talking about fats, let me remind again: do not fry in butter! Fats are subjected to heat treatment, becomes fat, and it is harmful to horror!
It is necessary to include in your diet omega-3 fatty acids that help reduce inflammation, protect blood vessels, heart, and vital brain.
Another mistake is irregular meals. Believe that if they skip meals in the end of the day you can eat a lot more calories. Do we believe eating a harmless snack bun with coffee? And such a variety of snacks during the day does not count many. Make meals regular! Ideally 5 times a day every 3 hours. Permitting your daily routine, try to eat at the same time each day. It is only at first sight difficult. Trust me, it's possible.
When fruits and juices a lot
The next thing I want to say, is an abuse of fruits and juices. Abandoning harmful and fatty foods, people who lose weight, try to vary your diet with a plenty of fruit and juices. Even more, many sit on some fruit. The phrase "Why am I better? I eat some fruits" I've heard so many times. Or here's another favorite phrase: "I'm going to sea, for two weeks I eat only fruit and lose weight". Once I gained 4 kg. In most fruit contains a decent amount of fructose, which the body turns into sugar and lay in the form of fat reserves, especially if you have a sedentary lifestyle. Especially dangerous in this respect, fruits with high glycemic index such as bananas and grapes. What fruits can be eaten in any quantity, is nothing more than a myth. The same applies to fruit juices which contain a lot of sugar. To satisfy hunger fruit juices you can't, but your body will get a large amount of sugar and calories.
Most fruit contains large amounts of fructose, which our body turns into sugar and lay in the form of fat reserves.
Almost no water
To touch on the topic of water. Many people believe that by limiting the amount of water, the faster they will move the cherished number on the scales. Alas, it is just a delusion, as your body will take water, not excess fat. Water is a must! We have heard a lot now, but very few who fulfill this recommendation. And this is very important for health and for weight loss. So I have a lot of attention to this issue in their consultations. Tomorrow start your morning with a glass of clean water!
And finally, about physical activity. Can I lose weight without sports? It's certainly possible, and 80% of success is proper nutrition, but with the sport weight loss will happen faster and the effect will be brighter. Besides, sport helps to accelerate metabolism, strengthen muscle and keep the skin tone. Question: what about those who, for one reason or another can't go to the gym? Add physical activity throughout the day. One example: do not be lazy to get up once with a Desk chair, even if it is on wheels! But if your office is on the third floor, do not wait for the Elevator. And try to walk more during the day!
80% of success is proper nutrition, but with the sport weight loss will happen faster and the effect will be brighter