Most common weight loss errors

You’re losing weight, but are you having a hard time getting those excess pounds off? Could it be that you are doing something wrong? There are a lot of ideas about losing weight that aren’t always true, but are still seen as true by most people. It is important to recognize and understand these mistakes, otherwise losing weight will always be a difficult struggle for you.

That’s why in this article I have listed the most common mistakes in losing weight.

  1. Avoid fatty foods
    This may make sense, because you want to burn fat. But if you also avoid healthy fats, you will keep more hungry. Fatty foods suppress hunger and stay in the stomach longer.
    Of course there are big differences in fat. Trans fats and most saturated fats are indeed better to avoid. But the unsaturated fats contain essential nutrients such as omega-3. So use nuts, oily fish and olive oil in your diet.

Read more: All about the Calorite counter app

  1. Using Slimming Products
    Known side effects of slimming products are often that you lose a lot of fluid. As a result, they often seem to work in the short term. After all, what the manufacturer promises (weight loss) happens, but the fat percentage remains the same and therefore the result is very often only temporary.
    Unfortunately, there is no quick solution or magic pill. If that were the case, wouldn’t obesity problems be a thing of the past?
  2. Little food
    If you eat too little, your body will be more energy efficient. As a result, the fat reserves will be retained as much as possible, because the body thinks that food in the environment has become scarce. This will slow down your metabolism and reduce your weight loss.
  3. Counting calories
    It’s not necessarily about how many calories you eat, but what kind of calories you eat. First of all, it’s important to get the right ratio of carbohydrates, fats and proteins. The optimal ratio is 30% carbohydrates, 40% fat and 30% protein.
    It is also important to avoid empty calories. These are calories that contain little or no nutrients, such as soft drinks, white bread or crisps.
  4. Only sports
    Losing weight is 70% nutrition and 30% exercise. With the right nutrition you can get the best results when it comes to losing weight. If you only planned to work out harder or more to lose weight, you won’t get very far.
    In addition, if you do a lot of sports and eat very unhealthy food, you can do more damage than you think. The toxins from this unhealthy diet will stay in your bloodstream longer, because they will be stored in the fat layer less quickly.
  5. Cardio
    Running, swimming or cycling is not a bad way to be in motion and lose weight, but there are more effective ways. Interval training or strength training have shown very good results in various studies.
    What happens with cardio is that fat is burned during the exercise itself, but shortly after that it is no longer burned. In strength training, not much fat is burned during training, but the body does need 48 hours to recover, so that the fat burning process continues better. In interval training a lot of fat is burned during the training, but also after the training. This is because interval training is a kind of combination of cardio and strength. That is why interval training is the most effective method of losing weight.
  6. Lose weight quickly
    How long did it take you to get so fat? Did you get 10 kilos more every month? Probably not. That’s why it’s unrealistic to think that you can lose up to 10 kilos within a month. It is very unhealthy to lose more than 2 kilos per week.
    If you do manage to lose weight anyway, you will also lose fluid and muscle mass in addition to fat. If this happens, you will undoubtedly soon fall back to your old weight. Therefore, concentrate only on burning fat, so that you will lose weight permanently.

Menopause: relationship with weight gain

In many women, the menopause is accompanied by weight gain. As age increases, the energy requirement decreases. In addition, hormonal changes during the menopause can affect body weight.

Factors that sometimes go hand in hand with menopause, such as poor sleep, depression and stress, are also mentioned as factors that may be associated with weight gain during menopause.

Other causes

Changes in behaviour during the menopause, such as less physical activity and other eating habits (higher calorie intake, less fibre, increased alcohol consumption) can also be a cause of the weight gain. poor sleep, depression and stress, are also mentioned as factors that may be associated with weight gain during menopause.

Limiting weight gain

Healthy eating and sufficient exercise can reduce weight gain. As you get older, your energy needs decrease and fewer calories are needed to achieve the right energy balance.

Recommended amount of calories

The table below shows how many calories women aged 51 and over need. Also fill in a personal Disk of Five for a specific client, and read what the recommended amounts of food are for that client.

Healthy eating and sufficient exercise can reduce weight gain. As you get older, your energy needs decrease and fewer calories are needed to achieve the right energy balance.