For many of us who eat a lot of junk food in order to live a healthy lifestyle, it can sometimes seem like those last few extra pounds aren’t moving at all.
Although I am an expert, Warns against becoming ‘obsessed’ with scary numbers on the scalethe road to weight loss It can still be very frustrating for those who are close to their goal but can’t quite overcome the final hurdle.
Rachel Attard, a qualified personal trainer and nutritionist based in Queensway, Australia, reveals the common dietary mistakes that are most likely to slow down weight loss.
She says the path to your dream body requires a “flexible” approach and that you don’t eat too much or too little.
She explained:’For long-term success and a healthier relationship with food, focus on mindful eating and a balanced, flexible approach to diet.
“It’s no secret that diet plays an important role in achieving and maintaining a healthier body.
“Whether your goal is to lose stubborn extra weight or you’re striving for a complete lifestyle change, diet is the foundation of your journey.”
Here, FEMAIL reveals common dietary mistakes that slow down weight loss, explained by experts.
eating too much or too little
According to Rachel, losing weight doesn’t require you to seek out fad diets, it’s as easy as 1, 2, 3.
She explained: “If you don’t have a medical condition that could affect your weight gain or loss, losing weight comes down to simple math: You need to burn more calories than you burn.
“If you don’t know how many calories you need, you can also use a calorie calculator. Even better, record your calorie intake for a week or two to see how many calories your body needs each day. You can also eat too much or too little, which will hinder your weight loss.”
Experts say that if you eat the same amount of calories every day, you’ll maintain your weight rather than lose it.
If your ultimate goal is to lose weight, reducing your daily calorie intake by about 200 to 500 calories is all you need. But Rachel sternly warned against any form of overeating or starvation.
She continues, “I don’t recommend aiming for a 500 calorie deficit, as this can lead to feelings of hunger and lead to overeating or binge eating.”
“Similarly, for women who want to lose weight in a healthy way, consuming less than 1,200 calories a day is not recommended.
“While any form of dieting or calorie restriction slows down your metabolism a bit, excessive dieting, especially over a long period of time, can damage your metabolism and make weight loss very difficult or impossible. There is a gender.”
Skipping strength training while dieting
Rachel revealed that you can increase your metabolism by gaining muscle.
But don’t worry. You don’t have to become a bodybuilder overnight. She explained: “It doesn’t mean you need to lift heavy weights and build muscle, unless of course that’s your goal.
“If weightlifting isn’t your thing, don’t worry, there’s another approach to building lean, toned muscles.
Bodyweight resistance training, which uses your body as resistance, is an effective and accessible way to reach your fitness goals.
Bodyweight resistance exercises you can do at home include glute bridges, one-legged cycling, and bear crawls (crawling forward or backward using only your hands and toes).
Waiting too long to eat
While a good old rumbling stomach or hunger headache may seem like a good indicator that it’s time to snack, it’s best to wait until you’re completely hungry before eating.
The expert explained: “If you wait until you feel hungry to eat, you’ll end up eating much more than you normally would.
To avoid this, consider planning three balanced meals each day, supplemented with healthy, nutritious snacks in between.
“Not only does this strategy help maintain a steady energy supply throughout the day, it also helps prevent intense hunger pangs that can lead to overeating.
“By actively nourishing your body on a regular basis, you can regulate your appetite, control portion sizes, and make more careful food choices.”
Eat “healthy” processed foods
Processing refers to the addition or modification of ingredients that can be made to food to make it safer or more palatable to eat. Examples include pasteurization to extend shelf life, such as by freezing, and improving taste by adding sugar, salt, or fat.
Our experts believe that highly processed foods, even those marketed as “healthy” or “organic,” are full of hidden sugars, unhealthy fats, artificial additives, and excess salt. I explained that it may contain a lot.
These ingredients are often used to improve flavor, texture, and shelf life, but they can have negative effects on our health, including contributing to weight gain, heart disease, and other chronic diseases. .
Rachel said it was “important” to prioritize whole, unprocessed foods such as fruits, vegetables, lean proteins and whole grains.
Too strict when dieting
It’s time to say hurray as Rachel teaches us about the more fun aspects of weight loss, like treating yourself to sometimes not-so-healthy snacks.
Sure, you heard correctly, but she warns to be careful with the concept of a “cheat day” because it can lead to overeating.
She explained: “Due to the strictness of our diet plan, we may be tempted to set a ‘cheat day’ where we give ourselves permission to consume all the forbidden foods we’ve been avoiding.
“However, while the idea of a cheat day provides a temporary mental respite or escape from dietary restrictions, it’s important to approach this popular concept with caution.
“We don’t recommend having a cheat day, as it can lead to unintended consequences such as guilt, overeating, and setbacks on your fitness journey.”
“If you think a cheat day is beneficial to you, try just having it as a meal or a snack instead of eating ice cream, burgers, and pizza all day long.
“This helps keep your overall calorie intake in check and makes it easier to return to your regular diet after your cheat day.”
She instead advocates the “80/20” rule. This means eating healthy most of the time and eating whatever you want 20 percent of the time.
She further adds, “Diets don’t have to feel like you’re depriving yourself. Rather, they can be a journey to discovering a healthier, more balanced relationship with food.”
“By avoiding common dietary mistakes, eating mindfully, choosing nutritious foods that make you feel satisfied, you can not only reach your weight loss goals, but also enjoy the process.
“Remember, it’s about nourishing your body, cultivating self-compassion, and achieving lasting happiness.”
