For many of us who have been eating junk food to live a healthier lifestyle, sometimes it seems like those last few extra pounds just won’t come off.
Although experts warns against ‘fixing’ scary numbers on the scaleThe way to come losing weight It can still be frustrating for those who are close to reaching their goal but can’t get over the final hurdle.
Rachael Attard, a personal trainer and qualified nutritionist from Queensway, Australia, has revealed common diet mistakes that can slow down your weight loss.
She says the path to your dream body requires a ‘flexible’ approach, as well as making sure you don’t eat too much or too little.
She explained: ‘Focus on mindful eating and taking a balanced, flexible approach to your diet to achieve long-term success and a healthier relationship with food.
‘In the quest to achieve and maintain a healthier body, it’s no secret that diet plays a key role.
‘Whether you’re aiming to shed stubborn excess pounds or striving for a complete lifestyle change, diet is the foundation of your journey
Here, FEMAIL reveals the common diet mistakes that are slowing down your weight loss, as explained by our experts.
Eating too much or too little
According to Rachael, weight loss doesn’t have to take the form of fad diets but simply one, two, three.
She explains: ‘If you don’t have any medical conditions that could affect your weight loss or gain, then weight loss is just simple math – you need to burn more calories than you consume. receive.
‘If you’re not sure how many calories you need, you can use a calorie calculator or even better, you can track your calories for a week or two and see how many calories your body needs each day . Eating too much or too little will hinder your weight loss journey.
Experts say if you consume the same number of calories every day, you will maintain weight instead of losing it.
If your ultimate goal is to lose weight, eating about 200 to 500 fewer calories per day will help. However, Rachael strictly warns against any form of overeating or starvation.
She continues: ‘I don’t recommend cutting back on 500 calories because that can lead to hunger, leading to overeating or binge eating.
‘Similarly, I don’t recommend consuming less than 1200 calories a day as this is the minimum for women who want to lose weight in a healthy way.
‘Any form of dieting and calorie restriction slows your metabolism a bit, but extreme dieting, especially if you do it over a long period of time, will damage your metabolism and makes losing weight very difficult or even impossible.
Skip resistance training while dieting
Rachael has revealed that you can boost your metabolism by building muscle.
But don’t worry, you won’t have to become a bodybuilder overnight. She explains: ‘That doesn’t mean you have to lift heavy weights and get muscular, unless of course that’s your goal.
‘If lifting weights isn’t your thing, don’t worry, there are alternative methods to build lean and toned muscle.
Bodyweight resistance training, using your own body as resistance, can be an effective and accessible way to reach your fitness goals.
Types of body weight resistance exercises that can be done at home include: squats, single-legged bicycles and crawls – a movement that requires you to crawl forward or backward using only your hands and toes.
Waited too long to eat
Although a rumbling stomach or a hunger headache may seem like a good sign that it’s time to snack, you shouldn’t wait until you’re completely hungry to eat.
Experts explain: ‘When we wait until we feel hungry to eat, we often eat more than usual.
‘To avoid this, consider planning three balanced meals a day and compliment them with healthy, nutrient-dense snacks in between meals.
‘Not only does this strategy help maintain a steady supply of energy throughout the day, but it also prevents hunger pangs that can cause overeating.
‘By proactively nourishing your body regularly, you can regulate your appetite, control portion sizes and make more conscious food choices.’
Eat ‘healthy’ processed foods
Processing refers to the additions or changes to raw ingredients that can be made to make food safer or more palatable to eat. Examples include pasteurization to increase shelf life, such as by freezing, or improving flavor by adding sugar, salt or fat.
Our experts explain that highly processed foods, even those marketed as ‘healthy’ or ‘organic’ can be full of hidden sugars, unhealthy fats, additives artificial and too much salt.
These ingredients are often used to enhance flavor, texture and shelf life, but they can have adverse effects on our health, such as contributing to weight gain, heart disease and other diseases. other chronic.
Rachael says it’s important to prioritize whole, unprocessed foods like fruits, vegetables, lean proteins and whole grains.
Being too strict when dieting
It’s time to shout cheers as Rachael lets us in on the more fun side of weight loss, including treating ourselves to an unhealthy snack every now and then.
Yes, you heard correctly, however she warns us to be wary of the concept of ‘cheat days’ as it can lead to overeating.
She explains: ‘Driven by the rigidity of our diet plans, we may find ourselves tempted to designate a cheat day where we allow ourselves to indulge in all foods banned which we are avoiding.
‘However, although the idea of a cheat day may provide short-term mental respite and a break from dietary restrictions, it is important to approach the popular concept this carefully.
‘I don’t recommend having cheat days, as they can lead to unintended consequences, such as feelings of guilt, overeating and failure in your fitness journey.
‘If you think cheat days will benefit you, just eat one meal or snack instead of eating ice cream, burgers and pizza all day long.
‘This will help you limit your overall calorie intake and can make it easier for you to return to your normal diet once the cheat day is over.’
Instead, she advocates the ’80:20′ rule, which means eating healthy most of the time and eating whatever you crave 20% of the time.
She added: ‘Diets don’t have to make you feel like you’re depriving yourself. Instead, they can be a journey to discover a healthier, more balanced relationship with food.
‘By avoiding common diet mistakes, practicing mindful eating, and finding satisfaction in nutritious choices, you can not only achieve your weight loss goals, but also can enjoy the process.
‘Remember, it’s about nourishing your body, cultivating self-compassion and achieving lasting happiness.’
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