All people want to lose weight, but most of them seem to fail even after losing weight; studies show that 80% of people regain the weight they lost in less than five years.
The biggest winners of the weight loss contest “The Biggest Loser” (The Biggest Loser) find it difficult to maintain their new weight, for example, Ryan Benson (Ryan Benson) the first winner of the program regained more than 55 kilograms lost on the show in a short time; losing weight can be very difficult, especially if you do not possess the right knowledge or if you make mistakes that ruin your endeavors, such as these four common mistakes, which include:
The first mistake: eating in times of sadness
If there is one habit that will affect or destroy your health, it is emotional eating; that is, overeating to relieve negative emotions. Studies conducted by the University of the Basque Country promise that emotional eating is the number one reason why people fail to maintain their new weight in the long term.
Stuffing food into your stomach just because you are sad, lonely, or stressed leads to more serious problems without offering any real solutions, and it takes a lot of effort to stop this mindless eating; so you must find a solution.
One of the basic tips here is to monitor yourself when you are hungry, angry, lonely, or tired, If you find a way to deal with these negative emotions that do not involve eating, you will save yourself from a lot of unwanted calories.
The second mistake: not taking advantage of fat-burning drinks
Coffee and protein shakes are good, but they should not prevent you from consuming two important weight loss drinks, namely: water and green tea, as well as preventing dehydration, drinking a glass of water half an hour before each meal helps you lose up to five times as much weight as in normal cases, according to a study conducted by the University of Birmingham (University of Birmingham) in 2015.
As for green tea, it offers several health benefits, including fat burning; green tea contains very few calories, specifically one calorie per 100 ml, so it makes you feel full without increasing your energy intake.
Green tea also reduces insulin resistance; because it contains a very active ingredient called EPI-gallocatechin gallate (EGCG: Epigallocatechin gallate), which once in the blood reduces glucose intolerance, relieves insulin resistance, and then promotes weight loss.
Green tea makes you more energetic; studies show that it can increase energy expenditure by 4% over 24 hours, so experts suggest that you should drink up to five cups of green tea every day, not only will you lose weight, but you will also enjoy its many other benefits.
The third mistake: is being deceived by numbers
You should monitor your progress to better control your actions, and experts often suggest measuring your weight at least once a week to stay aware of your progress, however, measuring weight as a way to monitor your progress only is not a good idea.
When you follow a new diet, you will often lose weight at a fast rate, but it is a bit misleading, this rate will become slower as your body gets used to this new lifestyle, then you will find that losing weight is becoming more and more difficult, and for some people, this may cause panic or anxiety, and may even push them to give up.
Weight measurement is not the most reliable way to track your progress, especially as you become more experienced; in muscle gain, fat loss, and water retention, and the time you choose to measure weight – before or after your first meal, for example – is all factors that affect your figures.
Experts recommend using more than one tool to measure your progress, so measure your body fat percentage and muscle mass, write down your NUMBERS Weekly, and try on the suitability of your old clothes of a smaller size.
The fourth mistake: is the inappropriate environment for weight loss
Everyone eats what they eat largely because of their environment, says author Brian Wansink (Brian Wansink), author of the book “Mindless Eating: why do we eat more than we think?” (Mindless Eating: Why We Eat More Than We Think): “we do not overeat because of hunger; but because of family, friends, packages, dishes, names, numbers, labels, lights, colors, candles, shapes, smells, distractions, distances, cabinets, bowls, and this list is as endless as it is invisible”.
In conclusion:
If you are finally starting your weight loss journey, beware of two; the friends around you, and the food in your kitchen.
You will do well in the face of temptations if you eliminate those temptations in the first place, Experts advise you to keep your refrigerator empty and plan your meals carefully when you eat your meals when you go out with friends or just before, you will not need to eat more.
