If you follow a tight fitness routine and you often choose healthier foods, you may not be seeing the weight come off the way you hope. While there are plenty of other healthy accomplishments to celebrate on this journey, it can be frustrating to not see results when you step on the scale. Check out our list of common mistakes which may be one of the reasons you are not losing weight.
Not Drinking Enough Water
Water plays an essential part in losing weight. It helps maintain homeostasis, keeps the cells turgid, and aids various biological reactions and functions, digestion and absorption, transportation of chemicals, and toxin removal. When you do not drink enough water, all these functions are not carried out properly, leading down to slow functioning of metabolism. So, drink 3-4 litres of water every day. Drink more if you are working out.
You Do Not Consume Enough Protein
A good amount of lean protein will help you build lean muscle mass and give you a toned look. Moreover, proteins are tough to digest and can create a negative energy balance, thereby aiding weight loss. You should consume at least one source of protein with each meal. Include these in your diet – chicken breast, ground turkey, mushroom, legumes, soy chunks, soy milk, tofu, etc. You should consume 0.8 g of protein per kilogram of your weight.
You need to consume healthy fats if you want to get rid of the fat. Healthy fats contain omega-3 fatty acids that help reduce inflammation, thereby preventing inflammation-induced weight gain. Consume almonds, walnuts, macadamia nuts, pistachios, olive oil, rice bran oil, flaxseeds, flaxseed butter, pumpkin, and clarified butter (ghee). But make sure to control the quantity as overconsumption of healthy fats can also lead to weight gain.
You Still Haven’t Cut Down Your Sugar/Carb Intake
Sometimes, we consume foods without knowing that they contain sugar or carbs in high amounts. Sauces and ketchup contain a truckload of sugar and carbs, so avoid them. Buy plain breakfast cereal, avoid salted or sugar coated nuts, and do not consume too many multigrain biscuits.
You Skip A Meal To Cut Down Calories
Skipping a meal to cut down on calories never works. When you skip a meal, your brain slows down. This, in turn, slows down your metabolism and digestion. Moreover, you will eat more during the next meal because you will be starving and feel it’s alright to eat more as you have skipped a meal. The body, however, stores the extra food in the form of fat. Eat every 3-4 hours, control your portion size, and do not skip breakfast.