The 5 worst ways to lose weight
The 5 worst ways to lose weight are unfortunately also the most common mistakes people make when they are trying to lose weight.
In this article we explain what these 5 mistakes are and what you can do to prevent them.
1. Starving yourself
We all want to lose weight as quickly as possible. However, if you severely restrict your calories you will end up in trouble.
To lose weight you have to consume fewer calories than your body actually needs. But if you do this by eating very little and starving yourself in the process, your body will start to work against you and do everything in its power to survive. And the less you eat, the worse it gets.
That is why we recommend using a calorie deficit of no more than 30% of your daily calories. This will not only benefit your sleep and your energy levels, but it also lowers the stress of dieting and reduces the risk of food craving and binge eating.
2. Dieting for too long
The longer your body remains in a negative energy balance, the more weight you will lose. Although might sound like a positive thing, there are a number of serious drawbacks if you stay in a caloric deficit for too long.
The longer you restrict your calories, the more your body will start to push back and protect you against further weight loss. This will ultimately result in a slow(er) metabolism, loss of muscle and higher stress levels.
You simply can't diet forever without reaching a point where you are no longer losing any weight. Even though you are doing tons of exercise and eating very little calories.
A healthy weight loss is on average 1-3 lbs per week. If you need to lose a lot of weight, it is impossible to do this at once and it is best to use 'diet breaks'.
Having a diet break means that every 2 to 3 months you take a break from dieting for a few days or even several (3-6) weeks allowing you to eat a bit more calories and to be less strict on your diet.
Diet breaks are a good strategy for long-term diet success. It helps with the psychological stress of dieting and 'resets' your body before going back on your diet.
3. Not doing any resistance training
You do not have to work out to lose weight (this is just a matter of being in a negative energy balance), but having an exercise routine is good for your health and can also contribute to healthy weight loss.
Eating less and not exercising is a very poor strategy for losing weight. When you are trying to lose weight, you mainly want to burn fat and prevent your body from losing muscle.
Resistance training helps you to maintain as much lean body mass as possible when dieting. It can also help you to build more muscle which allows you to lose weight more effectively and make it easier to maintain a healthy body weight.
4. Not eating enough protein
Protein is an essential nutrient when it comes to dieting and fat loss. A high protein diet helps to preserve lean mass during weight loss. Eating more protein also improves satiety after meals which can make dieting a lot easier.
Especially when you are very active and work out regularly, it is crucial that your protein intake is adequate and that you have enough protein in your diet.
Make sure that you eat some protein with every meal and try to get in at least 1.6 grams of protein per kg of body weight when you are trying to lose weight.
5. Being too strict with your diet
A diet where you deny yourself everything (no alcohol, no chips, no cake, no sweets, no sugar, no carbohydrates, etc.) is a very unsustainable way to lose weight.
It is good to have a structured plan and to set up some dietary rules and guidelines, but denying yourself everything makes it a lot harder to stick to your diet.
Yes, there are probably certain foods that you want to avoid, but occasionally you can allow yourself to have some chocolate or indulge in a bowl of ice cream.
The best diet is a diet that you can adhere to. Slowly focus on creating better habits and making healthier food choices and don’t be being too strict with your diet.
This will only increase your stress levels and makes it that much more difficult to stick to your diet in the long term.
In this article we have discussed the worst ways to lose weight. Although it is very understandable that a lot of people make these mistakes, you can now prevent yourself from making them.
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