Common mistakes when you want to become slim.

There are many of common mistakes that you can do when you want to lose weight I will mention a few here the most important thing it's try to do your best reviewing over and over what you are doing wrong if you aren't achieving your goals let me show you a few common mistakes.

 

OVER-EXERCISING WHILE CUTTING CALORIES

Too much exercise, especially when your diet is poor or your calories are too low, is a sure way to send your body running for safety by slowing your metabolism.

When you have a chronic energy deficit (fewer calories coming in than going out), over time your body starts thinking that food is scarce. This results in your body holding on to fat as a way to protect itself. To make an analogy, think of your body like a house. If you’re not making enough money to pay your house bills, what do you do? Well, you may turn down the heat in your house, turn off lights when you are not in the room, and perhaps even fire your cleaning lady to compensate. Your body operates in a similar way. When you do not have enough calories coming in, your body saves energy by reducing your body temperature (slowing your metabolism), turning down your digestive juices (making your digestion weaker), reducing your pulse, and slowing your thyroid function (resulting in less energy). These are all built-in survival responses by your body, to help you go longer on less food.

This is the EXACT opposite of what you want to do when you are trying to get healthy to lose weight! If you need to hear more about this, don’t miss this interview on Why Your Metabolism Was Fast, But Now It’s Slow.

You assume all carbs are bad for you.

Carbohydrates are your body’s main source of energy. In recent years, “low-carb” diets have grown in popularity, but the results are usually short-lived. A 2003 article in the Asia Pacific Journal of Clinical Nutrition found that low-carbohydrate diets have no advantage over traditional well balanced diets and that long-term restriction of carbohydrates can have dangerous side effects, including heart problems, osteoporosis, an increased risk of cancer, impairment of physical activity, lipid abnormalities, and even sudden death, if continued over a prolonged period of time. Eating complex carbohydrates, such as high fiber cereal and brown rice can actually help you lose weight by making you feel fuller while consuming fewer calories..

A LOW PROTEIN DIET

A diet low in protein will s-l-o-w weight loss. WHY? The liver and detoxification processes are PROTEIN DEPENDENT. Not to mention, a healthy liver is a prerequisite to proper blood sugar management and conversion of thyroid hormones.

Reconsider a low protein or vegan diet if you’re looking for long-term health and weight loss.

You think “low-fat” or “fat-free” means fewer calories.

Often these options mean just that: less fat. They do not mean fewer calories. To compromise for the missing fat, manufactures will add sugar in order to make the product taste just as good. This chart will show you popular foods where the “low-fat” option has almost as many calories as the regular version. Don’t be fooled by good marketing. Healthy cookies usually taste like “healthy cookies” for a reason.

Fat-Free or Reduced-Fat	Calories	Regular	Calories
Reduced-fat peanut butter, 2 Tbsp	187	Regular peanut butter, 2 Tbsp	191
Reduced-fat chocolate chip cookies, 3 cookies (30 g)	118	Regular chocolate chip cookies, 3 cookies (30 g)	142
Fat-free fig cookies, 2 cookies (30 g)	102	Regular fig cookies, 2 cookies (30 g)	111
Fat-free vanilla frozen yogurt (<1% fat), ½ C	100	Regular whole milk vanilla frozen yogurt (3–4% fat), ½ C	104
Light vanilla ice cream (7% fat), ½ C	111	Regular vanilla ice cream, (11% fat), ½ C	133
Fat-free caramel topping, 2 Tbsp	103	Caramel topping, homemade with butter, 2 Tbsp	103
Low-fat granola cereal, approx. ½ C (55 g)	213	Regular granola cereal, approx. ½ C (55 g)	257
Low-fat blueberry muffin, 1 small (2½ inch)	131	Regular blueberry muffin, 1 small (2½ inch)	138
Baked tortilla chips, 1 oz	113	Regular tortilla chips, 1 oz	143
Low-fat cereal bar, 1 bar (1.3 oz)	130	Regular cereal bar, 1 bar (1.3 oz)	140

DEPRIVING YOUR BODY

In my practice, excessive weight signifies a severe nutritional deficit. How do you resolve a deficit? Hint: it’s not by limiting or depriving your body of nutrients (limiting calories= restricting nutrients). If you think of your body like a bank account deep in debt, doesn’t it make sense to make as many nutritional deposits in to your bank account every day instead? Now we’re on to something!

Besides, if you are trying to eat a diet that is generally dissatisfying; you do not feel satiated or nourished, and you’re not working toward healthy weight loss. A good diet should reduce cravingsover time, NOT deepen them. You can lose weight while listening and responding to your body’s needs!

You skip meals.

You may think that one less meal equates to fewer calories consumed, but skipping meals may just make you eat larger portions later in the day. Research has shown that people who eat breakfast weigh less than those who skip the first meal of the day.

Racing to the Finish

There's no reward for finishing your meal in record time -- unless you're a contestant in a hot dog eating contest! Our hectic schedules have led many of us to adopt the unhealthy habit of rapid eating.

"We need to adopt more of the leisurely, European-style eating so that we can savor our food, taste every bite, and get the signal of fullness before overeating," says Tara Gidus, MS, RD, a spokeswoman for the American Dietetic Association.

Too Many Liquid Calories

Liquid calories from alcohol, smoothies, coffee with cream and sugar, sweetened juices, teas, and sodas can really contribute to weight gain. One recent study found that Americans get approximately 21% of their calories from beverages.

"When you drink beverages, you don’t tend to compensate by eating less because most beverages satisfy thirst and don’t impact hunger," says Gidus.

Switch from calorie-laden beverages to water, club soda, skim milk, vegetable juices, and small portions of 100% fruit juice. If you drink alcohol, do so in moderation, and choose lighter drink options.

Here are some calorie counts for common beverages:

• 12-ounce light beer: 110 calories
• 12-ounce regular beer: 160 calories
• 8-ounce coffee with cream and sugar: 30 calories
• 5 ounces of wine: 120-130 calories
• 6-ounce wine spritzer: 80 calories
• 16-ounce sweetened tea: 160 calories
• 12-ounce diet soda: 0 calories
• 12-ounce soda: 150 calories
• 20-ounce smoothie: 410 calories

Choosing Unhealthy Add-Ons

Not only have portions crept up in size, we also have a tendency to top off our "diet" salads and other favorite foods with high-fat toppings, like bacon, cheese, croutons, and creamy dressings.

And, at fast-food restaurants, "grilled chicken and salads are not always better than a burger," notes Lichten. "It all depends on the size and the toppings."

For example, the Burger King Tendergrill sandwich with honey mustard dressing has 470 calories while their Whopper Jr., with mustard instead of mayo, has only 290 calories. At McDonald’s, the Caesar salad with crispy chicken and creamy dressing totals 520 calories, while a Quarter Pounder weighs in at 410 calories.

Your healthy breakfast isn't so healthy.

You gave up sugary cereals. Instead, you start the day with oatmeal and a piece of fruit. It sounds healthy, but you're ravenous an hour later. If your breakfast is loaded with carbohydrates, you'll experience spikes—and then rapid drops—in your blood sugar, and that will make you ravenous. "A big problem in our clinic is people having simple sugars for breakfast but they don't know it," says Aronne. "They juice with an apple and a banana. They eat some oats. Really, they're having carbs and sugar and they're very hungry." Instead, Dr. Aronne recommends a breakfast with protein, like Greek yogurt with berries, or an omelet with lots of veggies. A low-carb, high protein diet burned 150 more calories per day, according to a 2012 study in the Journal of the American Medical Association.

This a good example of a breakfast.

Omelet in a Mug: 30 g protein
Spray a large mug with cooking spray. Add 2 to 3 whisked eggs; 2 oz sliced deli ham, chopped; 2 Tbsp diced bell pepper; and salt and pepper to taste. Mix well and microwave on high for 1 minute. Stir and break up any large chunks with a fork, then cook again on high until eggs are set, about a minute. Top with a sprinkle of cheese. 

You Don't Drink Water

Besides keeping you hydrated, drinking water on the regular, according to recent studies, can aid with weight loss. Filling up on water before a meal helps encourage portion control, and eating foods that contain a lot of water (like fruits and veggies) will fill you up faster, causing you to eat less. A small study even found that drinking cool water can speed up metabolismand discourage cravings for sugary drinks like soda and juice. Now that's a reason to stay hydrated!

You Think Walking Your Dog Is Enough

A 15-minute stroll is better than nothing, but don't expect to see dramatic weight-loss results. You've got to kick it up a notch — big time — and do at least 30 minutes a day of heart-pumping exercise. Big calorie and fat burners include running, spin class, interval training, hiking, and circuit training.

You Only Do Cardio

If you live on the treadmill but never lift a pound, then you're missing out on one of the most important pieces of the fitness puzzle. Not only does weight training prevent injury by strengthening the joints, but it also builds muscle mass and increases metabolic rate. Bonus: thanks to a revved-up metabolism, you'll keep burning calories long after you've slipped off your sneakers.

You Exercise With an Empty Stomach

If you regularly exercise without eating first, you should reconsider: when you work out on an empty stomach, research shows that the calories burned come from muscle, not fat. Since muscle burns more calories than fat, the more muscle mass you have, the better it is for weight loss. Not only will fueling your body help you avoid losing muscle, but also, you'll have more energy to push yourself through your workout.

There are many of commons mistakes that you can do when you want to lose weight I will mention a few here the most important thing it's try to do your best reviewing over and over what you are doing wrong if you aren't achieving your goals let me show you a few common mistakes.