If you are trying to lose weight but still disappointed, and your opinion regarding dieting is that, “I have been on a diet for two weeks and all I have lost is 14 Days”, then review your dieting habits because you are making some furtive mistakes. Here are some dieting don'ts which can help your weight loss efforts.
1. Don’t ignore protein
Taking enough protein is awfully vital in weight loss. In fact, protein has been shown to help with weight loss in several ways. It can lessen huger, increase feelings of fullness, decrease calorie intake, increase metabolic rate and protect muscle mass during weight loss. It has been analyzed that diets having 0.6–0.8g/lb protein may help in appetite control and body composition.
2. Don’t stay awake for too long
It’s true that you should spend some time in gym and walk while you are trying to lose weight but don’t shrink your sleeping time. Being frugal on sleep can slow down your metabolism and cause hormonal changes which can destroy your dieting efforts. Take at least six hour sleep because a recent study revealed that that people who are deprived of sleep, consume a huge amount of 500 extra calories a day.
3. Don’t skip breakfast
It’s a renowned fact that people who don’t eat breakfast, are likely to have bad health. Breakfast can help you in healthier weight. So, don’t miss your breakfast.
Specialists recommend whole-grain cereal as one of the best breakfast choice for dieters.
4. Don’t take excess of healthier food
Eat healthy but a mountain of healthier food can disappoint you in losing weight.
Switching from white bread to whole wheat bread, eating nuts instead of chips, using olive oil instead of butter—it’s all right but remember they are not low calories foods. So be proportionate.
5. Don’t Eat Fake Foods
When you trying to lose weight, don’t eat the processed products like shakes and bars because they are not filling options.
"You never feel fulfilled after you eat something like that, because it’s just a mass of processed stuff," says Manuel Villacorta, a registered dietician at Academy of Nutrition and Dietetics.
There are many other healthier and filling options with the same calories which can help you to lose weight in the long run. He suggests a healthy soup and tossing a serving of brown rice, lentils, or garbanzo beans.
6. Don’t drink sweet sodas and juices
Replacing water for sweet sodas and processed juices can build a major void in your daily calorie count. Water can manage your appetite. Drinking Water before eating meal can really make you consume up to 90 fewer calories.
7. Don’t exercise too much
It’s true that exercise is important, but don’t focus too much on it. Experts say that too much exercise can miscarry and people get frustrated. In fact, about 80% of dieting time and energy should be focused on nutrition and 20% on exercise.
8. Don’t eat restaurant food
Restaurant food often has more calories than home cooked food. So, try some healthy recipes at your own in your kitchen.
9. Don’t avoid lifting weights
Studies show lifting weights is one of the most effective exercise strategies. It not only builds your muscles but also increase your metabolic rate. It also improves overall body composition and boosts belly fat loss.
10. Don’t stay hungry for a long time
Keep your metabolism at its peak and eat every three to four hours. “People thing while dieting, they should eat less frequently but you should eat more often but in smaller amounts,” Villacorta says.
