4 Weight Loss Mistakes that Sabotage Your Efforts
If you’re trying to lose weight, there is one thing that will hold you back from your goal more than anything: making a common mistake. There are many common mistakes people make when trying to lose weight and I want to share these mistakes with you. This way you can stop making them and start seeing real results!
If you feel stuck in a rut or displeased with
your results, there's a good chance you make one or more of the following
weight loss mistakes.
Mistake
#1: Not being in a calorie deficit
No matter how “clean” you eat and how much you
exercise, you’ll never lose weight if you’re not in a calorie deficit.
It works like this:
• If you consume more calories than you burn,
you’ll gain weight
• If you consume fewer calories than you burn,
you’ll lose weight
That’s a scientific fact.
Case in point: Mark Haub, professor of human
nutrition at Kansas State University, ate Twinkies, Oreos, Doritos, and protein
shakes for two months while maintaining a moderate daily calorie deficit.
The result?
He lost 27 pounds in two months by eating junk
food… just because he was in a calorie deficit.
Now, we don’t advice you follow such a diet
because that’s terrible for your health, but it proves my point.
Mistake
#2: Adapting a too severe calorie deficit
If an energy deficit of 300 calories a day will
get you lean, a 900 calorie deficit should slim you down three times as fast,
right?
Wrong!
A severe calorie deficit will not lead to
superior fat loss but actually hurts your progress for four reasons:
• It slows down your metabolism, which means
you'll burn fewer calories a day. This sets you up for regaining all the lost
pounds once you go off the diet
• Severe dieting causes excessive muscle loss,
which hampers metabolism
• Your cravings go haywire, which makes you more
likely to cheat on your diet plan or even toss it out the window
• It wreaks havoc on your hormonal health. For
example, it spikes the "stress hormone" cortisol, which stimulates
muscle wasting and reduces fat burning
That’s why low-calorie diets are doomed to fail.
While you may lose some weight during the first few days, you'll regain the
lost pounds once your willpower runs out. Plus, you’ll likely gain some weight
on top of it.
Mistake
#3: Thinking all calories are created equal
As mentioned, being in a calorie deficit is key
to losing weight. But this doesn’t mean all calories are created equal!
You see, most of us strive to improve our
appearance. And to do this, it's not about weight
loss but instead about fat loss.
To lose fat, it’s essential to consider which
energy sources you use for your calories.
For example, if you don’t consume enough protein,
much of the weight you’ll lose will be muscle tissue.
But, on the other hand, if you make sure you
consume enough protein, you’ll maintain your muscle mass, anda significant
share of your weight loss comes from actual body fat.
Besides, consuming the right foods is also
essential for diet adherence. Simply put, certain foods are more satiating than
others, and if you eat such filling foods, it’s easier to stay on track with
your diet.
That’s why you want to have a diet with an
optimized food selection – a selection based on your own personal situation and
goals.
Mistake
#4: Following an unrealistic, overly restrictive diet
Willpower is like a battery – you only have so
much of it until it runs out. And that's why restrictive diets tend to fail in
the long-run.
Eventually, they deplete your willpower, which
results in binging and makes you lose all your progress.
I've seen it countless times before... a guy or
gal who is dedicated to losing weight and getting healthy. He or she starts a
diet that only allows foods like tilapia, asparagus, and chicken.
While the results are good in the beginning and
the dieter loyally brings their Tupperware boxes with "healthy" meals
wherever he or she goes, it only lasts a short time before their willpower –
and therefore their diet – goes down the gutter.
The
solution?
KetoFitToday created a custom meal plan service for common fat loss blunders like the four outlined above.
These custom meal plans are developed based on
the latest scientific research behind nutrition, so you can enhance your health
and figure in the fastest and most doable manner.
And when I say "custom" meal plan, I
mean it. Your meal plan is completely designed from the answers you gave during
the eight-step questionnaire on our website.
So, are you ready to support your figure,
health, and well-being with a tailored-to-you keto diet plan?
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Here’s an overview of what you’ll get by claiming your custom meal plan:
• An eight-week meal plan created based on the
expertise of certified nutritionists, personal trainers, and chefs.
• Meals that have calorie and macronutrient
content tailored to your specific situation and goals.
• A nutrition plan with food variety to ensure
you’ll get a wide range of nutrients and boost the likelihood you’ll stick to
your diet.
• Meals that are based on your food preferences to
make your diet enjoyable and help you stay on track with your plan.
• Detailed recipes with step-by-step instructions
to make meal preparation super simple (no prior cooking experience needed).
• A downloadable shopping list each week that
details every needed ingredient you’ll need the upcoming seven days.
• Options on how you can customize every meal even
more to suit your taste buds.
And more…
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