Are you on a diet and instead of losing weight you are gaining.? Truth be told, you are not alone. In fact, many people follow a strict diet, but end up gaining more weight by the end of the program. There are many reasons why you may be gaining weight instead. It could be as simple as you making one of the more common dieting mistakes. This can easily block you from achieving your goals.
Take a look at the top dieting mistakes you need to avoid below. If you are guilty of any one, then it is time to make some adjustments in your weight loss program and get serious.
1. Skipping Meals
There’s a common misconception that skipping a meal whether it’s breakfast or any other meal saves calories. There are cases where you may benefit from skipping out on a meal, such as when you decide to follow an intermittent fasting program. If this is not the case, then calculating multiple meals into your daily schedule would be a better idea.
The problem with skipping out on a meal is that you may end up more calories than normally. You starve your body and end up overindulging on food the moment you do get a chance to grab a bit. If you do not have breakfast, you also risk reaching for unhealthy snacks when the cravings start kicking in once you get to the office.
There is no need to go all-out with breakfast or lunch, but try to add foods that are high in protein and fiber. Both of these compounds help you feel fuller. Plus, they have both been scientifically proven to help you burn through those extra pounds faster.
2. Liquid Calories
Another contributor to weight gain comes in the form of liquid calories. These calories come from beverages such as Coffee, alcohol, soda, and let’s not leave out fruit juices. Even a diet soda may actually cause you to load up on calories faster.
Now, when it comes to coffee, there is one thing we want to note. Coffee can actually be good for you when it comes to weight loss – we previously discussed this is a blog post. The problem is, most people prefer a creamer and sugar with their coffee. This is where things start to get dangerous.
Drinking a glass of orange juice or picking up a bottle of ice tea at your local supermarket will certainly add a lot to your daily caloric intake. You want to opt for healthier alternatives. Water is the healthiest drink on earth. If you need some flavor, add a couple of freshly sliced fruit pieces into your glass of water.
3. Oversized Portions
Yes, portion size does affect how much you eat. Dishing up too much food on your plate will motivate you to finish everything. This means you are eating a ton of calories. No matter how indulging the food may seem, you need to learn how to control your portion sizes.
Try to limit how much food you add on your plate. It is a much better idea to dish up only a small amount of food and get a second serving if you still feel hungry once you have finished your plate. A great way to control your portion sizes would be to use a smaller plate when you dish up. This will help to limit the amount of space that is available for filling up your plate. Thus, you automatically start to eat fewer calories with each serving.
4. Following Crash Diets
Another common issue among overweight people trying to lose weight is the fact that they are intrigued by crash diets. The promise of losing five pounds in just a week seems like a great way to quickly reduce the size of your waistline so that you can fit into that dress, but the problem is, these diets often cause you to starve yourself. You end up doing more harm to your body than good.
Crash diets are not only nutritionally unbalanced but can also lead to poor mental health and physical health. The side effects of a crash diet include.
- A weakened immune system
- Hair loss
- And more…
Instead, focus on losing weight in a healthier way. It is generally advised not to lose more than about one to two pounds a week. This way, you get to lose weight without experiencing the many side-effects that are often associated with crash diets. You also ensure your body get the nutrients it needs and you set yourself up for long-term weight loss.
5. Drinking Too Little Water
Another common mistake can be that you are not drinking enough water. Many people do not prefer water as a beverage. It seems like a tasteless drink to have, especially when compared to a glass of cola or perhaps some orange juice.
Failing to drink enough water has complications in store for your body that goes far beyond your weight. Your body is made out of mostly water. If you do not keep your hydration levels high, you may start to suffer from the consequences. Fatigue is one of the most unpleasant problems that people face when they do not drink enough water. The water you drink also helps to flush out toxins out of your body – so, of course, inadequate hydration means toxins start building up in your body.
Try to have a glass of water with every meal. In between those meals, try to load up on water so that you can reach about eight glasses each day. Increasing your water intake to more than eight glasses would certainly be beneficial as well.
In conclusion, if you find you are gaining weight while following a diet, then you are likely making certain mistakes that are blocking your ability to achieve your results. Take a closer look at the mistakes that we have listed here. If you are making these mistakes, follow the advice we have listed to help you achieve your results and get rid of any barriers that may be in your way right now.