You can easily find punches of fat loss tips or even quick weight loss diet plans on the Internet. But, have you ever wondered if these fat loss programs are practical? Or are we ourselves making mistakes that can lead us to several pitfalls?
In fact, many people don't have much experience following a fat loss diet. Hence, everything they can do is listen to any fat loss tips regardless of right or wrong, which is extremely harmful and very easy to negatively affect their overall health.
If you’re considering following a fat loss diet but still want to live a healthy life, make sure to know these 8 common fat loss mistakes.
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A Fat Loss Diet Includes Not Eating After 8pm
Fact: Nutritionists recommend eating dinner at least 3-4 hours before going to bed. If you're planning to go to bed at 11 or midnight, it's perfectly normal to eat at 8 o'clock. Remember, weight gain or loss depends on the amount of calories you eat, not too much by eating time.
Advice: People always say: "Eat breakfast like a king, lunch like a prince, and diner like a beggar". Surprisingly, this fat loss tip is not true. During day time, you should choose to eat easily digestible foods to avoid heavy stomachs. Evening, on the contrary, is the time to rest and relax, so there will be more opportunities for you to eat slowly, chew thoroughly, and fully enjoy your meal flavor. At night, you can still eat something a little more difficult to digest, as long as your calorie intake doesn't exceed the amount consumed.
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Dividing Into Small Meals To Help Boost Metabolism
If you eat small meals, the body's energy metabolism will be able to operate strongly, resulting in burning more calories in the body.
Fact: Food has no significant effects on metabolism. Certain foods such as caffeine can support this activity, but only mildly and temporarily, so it's not much related to fat loss. In fact, to boost your metabolism, you need to focus more on gaining muscles. Many people mistakenly think that just by losing weight, their bodies will become healthier. The truth is, losing weight means losing a considerable amount of muscle, as well.
Advice: Fat loss needs to come with maintaining and increasing muscle mass by doing a workout or using NitroTech Whey Peptides & Isolate Primary Source from MuscleTech. This product contains 5 nos: No proprietary blends, no fillers, no under-dosed key ingredients, no hype, no banned substances, and no exceptions. NitroTech Whey Peptides & Isolate Primary Source, consisting of 30g protein and 3g creatine, is regarded as the king of protein supplements to build muscles. Not to mention with 6.8g BCAAs, the product is a great choice to be added to your healthy quick weight loss diet plan.
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Carbohydrates Are The Enemy Of Any Fat Loss Programs
Fact: When you eat carbohydrates, your body converts them to sugar, which is then stored in your body as fat. However, carbohydrates do not cause weight gain, but excess calories are the ones to blame. A 2003 study published in the New England Journal of Medicine concluded that people on low-carb diets (as little as possible) lost weight because they ate less than usual, not due to fewer carbs. At the same time, eliminating carbs from meals is equivalent to saying no to healthy foods such as fruits, vegetables, and whole grains from your fat loss diet. In the long run, this is a risky method.
Advice: Eating the right amount of carbs will not make you gain weight. You can eat bread made with whole grains, brown rice instead of processed grains. Besides, never consume starchy foods if you don't want to gain weight.
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The More Calories You Reduce, The Faster Your Fat Loss Process Enhances
Fact: This is true, but not the number one fat loss tip because it lacks longevity and is likely to harm your health. According to a report published in the American Psychologist journal, the majority of people who follow this tip lose fat successfully, but only after 4-5 years. Although this method may reduce calorie consumption, it cannot eliminate cravings, hunger, and associated unpleasant conditions. At the same time, cutting down on too many calories can increase the risk of gallstones and digestive problems.
Advice: Limiting your calorie intake is only appropriate if you put yourself on a strict and permanent regimen. So love your body and don’t let yourself starve. Once the body is fully energized, it will automatically change. Let's do a little test together to find out the number of calories needed for you by multiplying your exercise intensity with your weight. The result is the number of calories you need to maintain your weight.
- Almost never: 26.4
- Rarely, one to three times a week: 29.7
- Moderate, three to five times a week: 34.1
- Positive, six to seven times a week: 37.4
- Positive, every day, work related to sports and exercise: 41.8
Example:
- Current kg: 60 kg.
- Exercise intensity: 1-3 times a week
=> So your calories will be: 60 x 29.7 = 1,782 calories. If you want to lose weight, you should reduce at least 250 calories per day. After one year, you can lose up to 12 kg.
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Believing In Miraculous Benefits Of Fat Loss Foods
Fact: Fat loss foods often contain little (or no) fat. Obviously, they will help women lose weight. However, not all weight loss foods are able to promote the benefits as their name suggests, especially when they have been processed. For instance, there is a strong link between diet soda intake and weight gain, reported from two studies that have been conducted for a long time. Moreover, the artificial ingredients in processed foods will make the body lose its natural beauty.
Advice: Choosing fat loss foods carefully before putting them in the shopping cart. Read the number of calories per serving carefully, then compare the number of calories in an equivalent normal product. As a matter of fact, eating normal foods can sometimes help your body consume fewer calories, as fat makes you full faster.
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A Fat Loss Program Can't Go With Eating Fat
Fact: To gain a kilo, you need to eat 7,000 calories. On the other hand, losing 7,000 calories makes you lose 1kg. The difference in weights before and after eating is mainly due to the amount of fluid accumulated in the body and then gradually absorbed.
Advice: To maintain a healthy weight, you should balance high-fat foods with other sources as well as participate in healthy activities. It will be such a pity if you miss foods rich in good fats like avocados because they may bring many beneficial vitamins and minerals for the body.
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Skipping Meals For A Beautiful Shape
Fact: Fasting has never been an effective fat loss tip, it only creates hunger. More importantly, the secret to lose weight depends on eating attitude, not the food itself. If you fast for a few days then eat like a buffalo because of your hunger, do you think you can lose weight? Moreover, fasting for breakfast also increases the risk of obesity.
Advice: Eat enough meals and add more healthy, fiber-rich foods to your dishes. For example: Just a few simple ingredients, you can have a delicious breakfast right away with oats, low-fat milk and some fresh strawberries, whole-wheat bread. Also, some healthy snacks such as low-fat yogurts, whole grain crackers sandwiched with peanut butter or green vegetables bring a lot of health benefits, too.
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Drinking Plenty Of Water For Fat Loss
Fact: The body always needs to stay hydrated, but that doesn't mean it will assist with weight loss. Sometimes thirst can be confused with hunger. If you are thirsty, you tend to take something chewy. There are many times you think you are hungry when actually your body is screaming for water. However, nutritionists warn against having water with meals. Drinking too much water while eating can dilute digestive enzymes and delay the digestion process.
Advice: Drinking too much water will limit overeating. When you feel a bit hungry, grab a glass of water to test this feeling instead of finding something to eat immediately. If it is true that the body is in need of food, enjoy your snack.
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