The 7 most common mistakes when you want to lose weight

For most of us, the weight loss process is one of many obstacles and quite difficult. The Internet abounds with information, diets and tips that promise you to lose a large number of kilograms in a very short time. Although you have the impression that you do everything by the book, the kilograms do not disappear, there is frustration and the question that remains alone: ”Why can’t I lose weight?”.

If you have asked yourself this question, you may face one or more of the situations below, which sabotage your path to the desired figure. Dr. Şerban Damian, sports nutrition specialist, founder of Superfit Center, explains where most of us go wrong and what are the most common mistakes we make when we want to lose weight.

You have unrealistic expectations

Regardless of the number of kilograms we want to lose, one thing is certain, we want them to disappear overnight and we forget that losing weight is not a linear, constant journey. The weight loss process also involves periods of stagnation or maybe regaining some of the lost weight. You don’t have to be discouraged, it’s part of the process. “It does not aim to get rid of the weight accumulated in 20 years in 2 days. Even if you can’t wait to enjoy your new fitness, only patience will help you make lasting changes over time. If you set realistic goals, for example to lose 3-4 kg per month or reduce 500 kcal of daily consumption, it will be easier for you to complete them. Do not think of diet as a period of extreme restrictions, after which you will not be interested in anything, but as a process of learning and learning good habits. “, advises the nutritionist Şerban Damian.

You only focus on the number of kilograms

Normally the best friend in the weight loss process is the scale. But most of us have a real obsession with it and end up weighing ourselves every day. It is true that the easiest way to assess how much you have lost is to weigh yourself, but rely only on it.

Is mousse a necessity?

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„Maybe you have decreased in centimeters at the waist, thighs or arms, and your clothes fit you better or maybe you have increased muscle mass and your amount of adipose tissue has decreased. To discover how it has changed over time your body composition, i.e. the ratio of fat vs. muscles, you can do some investigations available at the Superfit Center: ultrasound adipometry, bioelectric impedance analysis, 3D body analysis. Their results will show you more clearly the transformations that your body goes through after losing weight.“, Recommends the specialist.

Read on This article when and how to weigh yourself to make sure the results are as accurate as possible.

You move, but you lose sight of your diet

As is normal, sports and diet go hand in hand. We all know how important it is to have an active lifestyle not only for losing weight, but also for your general health, but in the process of losing weight, things are slightly different. “If you want to lose more pounds, pay attention to your menu, in addition to fitness, running or swimming lessons. Often, people overestimate the number of calories burned during exercise and feel that they can eat much more. Although I do sport, they also increase the amount of food consumed, so they fail to lose weight. Nutritious, filling foods, combined with constant physical activity, will help you lose weight healthily and stay fit.. ”, Explains Dr. Şerban Damian.

Reduce the amount of calories consumed too much

When we start a weight loss process, most of us either count the calories we consume or don’t eat enough. In short, he is starving. Obviously if we want to lose weight we have to be in deficit caloric. But if you exaggerate, you may be successful in the long run. “Indeed, at first you will lose more weight, but most likely you will not be able to maintain a restrictive diet and you will return to old habits, which can even translate into extra pounds. Changes to metabolism level caused by excessive caloric restriction can sabotage your ability to reach and maintain the desired weight in the future. So keep a moderate approach when you cut calories and make sure you’re not hungry. ” nutritionist Şerban Damian advises us.

Eat lots of foods labeled “healthy” but high in calories

Store shelves abound with “healthy” products, and the temptation to overeat them is extremely high. “Gluten-free biscuits, nuts and seeds, olive oil, cheeses and vegan creams are presented as healthy, but that does not mean that you can consume them in excessive amounts. A bag of 100g nuts and dried fruit, which is very easy to eat, can reach up to 500-600 kcal. The same goes for wholemeal biscuits, for example, which even if they have more fiber than some white flour does not mean that they automatically have even fewer calories. A food can be nutritious, rich in vitamins and minerals, but also caloric. So pay attention to high-calorie products, no matter how natural their ingredients are.“, Says the nutritionist doctor.

Follow extreme diets and exclude certain foods or food categories

A simple search on the internet, we find dozens of diets, many of them that point the finger at carbohydrates or fats, proposing to reduce them because they make you fat. “No food makes you fat or weak, it counts the overall diet and caloric intake. There is an optimal daily ratio of macronutrients that the body needs to function optimally. In general, for an adult, it is 50% carbohydrates, 20% protein, 30% fat from the daily caloric needs, but the percentages vary depending on sex, age, stage of life, goals and level of physical activity.

Excessive carbohydrate limitation leads to fatigue and apathy, while lack of good fats can contribute to hormonal imbalances and deficiencies in the absorption of vitamins. So you can eat any kind of food, including sweets; just reduce the portion or serve it less often than before. Focus on nutritious and filling meals. ”, the nutritionist advises us.

Use slimming teas, pills or other “wonder products”

All those who want to lose weight want a magic pill and the kilograms to disappear as if by a miracle and if possible forever. “If these detox teas and powders were effective, would there really be so many people struggling to lose weight? All these products do is “weaken” your wallet or card, not your extra pounds. ” concludes Dr. Şerban Damian.

Regardless of the situation you find yourself in, the first and most important step is to resort to one good nutritionist in order to receive a personalized weight loss plan, adapted to your caloric needs and not to affect your health. Dr. Şerban Damian is waiting for you at the Superfit Center to learn how to make better food choices and reach the desired figure!

Find out from this video which are the most common mistakes in the weight loss process, explained in detail by Dr. Şerban Damian.

Photo by Caroline Attwood on Unsplash