You might want to lose a pound after the holidays. With these five common mistakes, you know how not to do that.
1) Eating too much or too few calories while losing
weight simply means burning more calories than you consume. Taking a lower number of calories, the body is forced to appeal to energy reserves (read: fat).
A ‘little attention‘ is not enough. Who seriously wants to lose weight, will have to pay serious attention. To get a good understanding of your calorie intake, it is important to know exactly what you eat in a day. The so-called counting of calories. There are dozens of apps available to support you in this process, but one app stands out: MyFitnessPal.
Beware of overfanatic behavior, by the way. By drastically reducing the number of calories, muscle mass is broken down and metabolism (metabolism) changes. This is a crash diet: a form of losing weight in which the daily number of calories does not exceed 1,500. Crash diets have never proven themselves, so put it out of your head. Maintaining a slim or sporty life is not a one-time action. It is a lifestyle, which you will have to maintain consistently.
2) Overestimate how many calories you burn while exercising
Although sufficient exercise slightly increases metabolism, it is less high than you probably think. Studies even show that almost everyone overestimates this with a significant factor.
For example, a man who weighs 80 kilos has burned 640 calories for 8 kilometers of running. That‘s as much as one fries with mayo. And everyone knows: running 8 kilometers is a big effort. Curious how many calories are in which products? There are different apps for that. Also you can find a lot on the site of the Food Center has.
3) Do not eat enough fiber
A low-fiber-diet can detract from efforts to lose weight. Fibers are important not only to optimize digestion, they also strengthen the immune system. Certain fibres have an important role to play in optimizing bowel movements and the absorption of calories in particular. Strictly speaking, there are two types of fibers: the insoluble fiber and the soluble fiber.
The latter fiber is important in weight loss. It reduces appetite by absorbing fluid and forming a gel. Because the fiber moves through the digestive tract in gel form, you get the feeling of full. Research shows that all types of fiber benefit from weight loss.
When total fiber intake is high, some calories from foods in mixed meals are not absorbed. Researchers estimate that doubling the daily fiber intake could result in up to 130 calories less.
4) Having unrealistic expectations about losing weight
Unrealistic expectations can have a strong impact on your motivation. When the plan in your head does not (fast enough) turn out the way you like, the courage can fall into your shoes. Several studies confirm this erroneous way of thinking. Together with a consultant or dietician, set realistic goals based on your life. If you have achieved the intended goals, the flag can be off. Then you can set realistic goals again.
5) Do not read labels
The core of losing weight: know what you eat! If you do not accurately read the labels on the foods, it can lead to the fact that you consume unwanted calories. Unfortunately, many packaging is misleading. These can give you a false sense of security when choosing a particular item. To get the most important information for weight control, you need to look at the ingredient list and nutrition label, which are on the back of the package. As a rule, you can say that most of what comes from a factory does not help in losing weight. If it comes from nature, you’ll be fine.