You work your butt off at the gym; keep track of your calories, Heck! -you even added more veggies and fruits to your diet, and once in awhile partake in cleansing. And even though these are some of the regimes recommended by fitness experts for effective weight loss, your efforts may actually be messing up with your goals of losing weight.
Although this sounds contradictory and infuriating, there are usually some diet mistakes which can mess up your metabolism, and your body’s tendency to burn calories whether you’re sitting at home watching TV or jamming to your favorite workout video. This does not imply that you stop hitting the gym or dieting altogether. You can still achieve your weight loss goals if you correct the mistakes in dieting.
Here are easy fixes for some common metabolism mistakes that you can incorporate into your dieting regimen for effective weight loss.
1. Having the Wrong Breakfast
Most people who have breakfast tend to have a small waistline while others tend to crave more, hence end up eating more during the day. The problem may be the ‘healthy’ cereal and fruit you’re having for breakfast contains high levels of carbs, hence prompting you to overindulge later. When you have a slow metabolism, it often indicates that you have insulin resistance.
In this case, the solution is to pair your carbs with protein to assist in slowing down blood sugar response. You can have a cup of plain low-fat Greek yogurt and two eggs with a large piece of toast or plain oatmeal.
2. Cutting Back on Protein Intake
All-day, the body undergoes a protein turnover. This basically means the breaking down of amino acids in protein to form muscle. Muscle is vital in burning calories so the more muscle you have, the more calories you burn. The mistake that most people make is to omit protein intake in their diet. Therefore, ensure there is plenty of protein in your diet for optimum body metabolism, hence the ability to burn body fat.
3. Reducing the Quantity of Food to Lose Weight
Part of your ability to lose weight effectively is to reduce the quantity of your food intake. But as you cut down weight, your metabolism also gets altered. First, when you lose weight, part of it is fat and the other is calorie-burning muscle. Secondly, our bodies are genetically primed to combat starvation by utilizing the stored away calories in the body. And you will also feel hungrier.
Until your body stops fighting the change, the most crucial thing one can do is to eat more veggies and fruits. The most effective way of fighting the extra hunger is by eating low-calorie fiber. Salads slow down your food intake by providing anti-hunger hormones.
4. Intake of Diet Soda
Although they are indicated ‘calorie-free’, diet sodas may actually lead you to gain more weight. According to research, artificial sugar prompts the same metabolic and hormonal responses as real sugar. The solution to this is to cut back or completely do away with the calorie-free stuff and start consuming real food. This way, your body will acquire the calories it expects hence less insulin response.
5. Improper Washing of Produce
The fruits and veggies you are keen on increasing in your diet are usually sprayed with pesticides that not only kill insects but also disrupt the endocrine. Endocrine controls metabolism. If you consume these chemicals in your salad, they may cause elevated appetite, stimulate the fat cells, and slow down your metabolism.
You should keep consuming vegetables and fruits, but ensure they are properly washed; you can use a soft brush to scrub fruits with hard peels such as citrus.
Juice fasts help you lose weight fast but you also lose muscle tissue and water in the process. When you deny your body of adequate protein and calories, your body ends up breaking down muscle tissue. You’ll probably end up gaining the weight back when you begin eating again and even end up gaining more weight because you lost muscle mass.
The only way to prevent this occurrence is not to cleanse at all.
Now you know why you couldn’t see the fruits of your hard work; it is not because the weight loss regimens are a miss, it is because you needed to be keen on some vital issues concerning dieting. Always remember that dieting and exercise go hand-in-hand for effective weight loss.