The main mistakes people make when losing weight

The main mistakes people make when losing weight

You got on a diet to lose weight for the summer. Eat more vegetables and fruits, stopped snacking, regularly run, but the weight is not reduced. What to do?

You eat to exercise

When you increase physical activity, parallel to the growing appetite because the body wants to compensate for energy costs. But if you consume food with more calories than you burn, you hope for weight loss is not worth it.

In addition, as shown by a study conducted by American scientists and published in 2016 in the journal Current Biology, the body is able to adapt to high levels of physical activity and at some point cease to burn as many calories as before.

That’s why people who every day in the sweat training in the gym or run for miles, suddenly I notice that after a few months of their labors, the weight ceases to decline, “plateaus”.

Continue to go Jogging and going to the gym, but carefully follow the caloric intake, in any case, do not try to compensate for their costs of ice cream or a donut.

You start the day with sweet

As recalled by the Huffington Post, corn flakes, sweet coffee, sweet roll — all those yummy things just make meaningless diet for the rest of the day. Carbs for Breakfast means that you are not getting at the start of the day is much more useful in your case substance — proteins.

Numerous studies show that full protein Breakfast helps to lose weight and to keep from overeating during the day.

Fats and proteins also have a minimal impact on blood sugar and insulin, which are precisely the indicators, which increase in the morning is highly undesirable. Oatmeal, toast with jam or sweet cheese is best to replace eggs or low-fat yogurt with nuts and berries.

You are starving

To be hungry is to feel uncomfortable. Most people hardly stand diets involve food restrictions, and constant hunger. If you constantly feel hungry, you will not lose weight.

Studies have shown that the “starvation discomfort”, including in the characteristic spasms in the stomach, guilty of the specific neurons involved in the shortage of energy and makes a person urgently in search of food. And, of course, are her. The lower your weight is, the stronger these signals are, the more painful to endure hunger pains and, accordingly, the more the desire is there.

Thus, the body’s need for calories is stronger than the desire to get into skinny jeans.

Because hunger is not just a feeling, this condition has a neurological aspect, it is necessary to fool the body so that it does not suffer. First, do not eat unless you feel hungry.

Another, less obvious strategy is a diet rich in fats and proteins. In addition, do not be distracted while eating, then you will be able to feel full. Another recommendation — drink more water and other low-calorie drinks, and try to eat well fill the stomach, but low-calorie foods, such as meals from cruciferous vegetables.

Do not expect an acute sense of hunger. Once you have the idea that “it would be nice to have a little juice”, and do it.

And remember that limiting food seven days a week — not what method of intermittent fasting” when the body sinks into a state of hunger for two days a week. This method of weight loss is very effective due to the fact that the brain “reboots”, and the man ceases to feel bouts of overeating.

You don’t pay attention to stress

When stress increases levels of the hormone cortisol, and the release of protein betacarotene, which inhibits the process of digestion of fat in the body. This means that instead of having to burn fat, you begin to store.

Studies have shown that at high levels the “stress hormone” cortisol belly fat start to accumulate even in people with normal weight.

Another severe consequence of chronic stress is sleep disturbance. This means that no longer function as hormones ghrelin and leptin that affect the digestion of food, you constantly feel hungry and can’t eat.

If you want to lose weight, you need to cope with stress. It can be anything — meditation, yoga, coloring or psychotherapy.

You do not refuse alcohol

Moderate alcohol consumption is known to be useful, but not for those who want to lose weight. A glass of red wine will provide you with 120 calories, a can of beer is 150 calories, a shot of vodka is 100 calories, not to mention the cocktails.

It would seem that a little bit, but a high probability that you exceed these doses, and calories will be more. And then the alcohol will start to operate, and you want something that does not fit into your diet, such as pizza or a Burger.

So do not lie to yourself, saying that “the alcohol gets along with my diet.” Limit yourself to one or two servings of alcohol a week. This can be a glass of wine or a beer, but no more.

Med2

, https://stopru.com/the-main-mistakes-people-make-when-losing-weight/4278/ http://weightless.site/the-main-mistakes-people-make-when-losing-weight/