Burning more calories than you eat is the only key to drop down weight. Anybody who has tried dieting and cutting down calories to slim down knows it well that it is harder then it sounds, and also in doing so many a times we start harming our self. Today, we bring you today Top 5 Biggest Fat Loss Mistakes Everyone Do, But You Should Not –
1. Only juice for breakfast.
2. Doing the same routine all the time.
3. Ignoring weights
4. Eating Too Many or Too Few Calories
A calorie deficit is required for weight loss. This means you need to burn more calories than you consume.
For many years, it was believed that a decrease of 3,500 calories per week would result in 1 lb (.45 kg) of fat loss. However, recent research shows the calorie deficit needed varies from person to person
You may feel as though you’re not eating very many calories. But in fact, most of us have a tendency to underestimate and underreport what we eat
In a two-week study, 10 obese people reported consuming 1,000 calories per day. Lab testing showed they were actually taking in about 2,000 calories per day
You may be consuming too many foods that are healthy but also high in calories, such as nuts and cheese. Watching portion sizes is key.
On the other hand, decreasing your calorie intake too much can be counterproductive.
Studies on very low-calorie diets providing less than 1,000 calories per day show they can lead to muscle loss and significantly slow down metabolism
5. Not Exercising or Exercising Too Much
During weight loss, you inevitably lose some muscle mass as well as fat, although the amount depends on several factors
If you don’t exercise at all while restrictions calories, you’re likely to lose more muscle mass and experience a decrease in metabolic rate.
By contrast, exercising helps minimize the amount of lean mass you lose, boost fat loss and prevent your metabolism from slowing down. The more lean mass you have, the easier it is to lose weight and maintain the weight loss
However, over-exercising can also cause problems.
Studies show excessive exercise is unsustainable in the long term for most people and may lead to stress. In addition, it may impair the production of adrenal hormones that regulate stress response
Trying to force your body to burn more calories by exercising too much is neither effective nor healthy.
However, lifting weights and doing cardio several times per week is a sustainable strategy for maintaining metabolic rate during weight loss.
BOTTOM LINE:A lack of exercise can lead to loss of muscle mass and lower metabolism. On the other hand, too much exercise is neither healthy nor effective, and it may lead to severe stress.
Many of these products are loaded with sugar to improve their taste.
For instance, one cup (245 grams) of low-fat, fruit-flavored yogurt can contain a whopping 47 grams of sugar (nearly 12 teaspoons)
Rather than keeping you full, low-fat products are likely to make you hungrier, so you end up eating even more.
Instead of low-fat or “diet” foods, choose a combination of nutritious, minimally processed foods.