This pandemic & the new work from the home routine have added a few extra inches/kilos for some of us. With this new sedentary lifestyle, sitting for long hours before laptops or using mobile screen , attending online meetings, emotional eating leading to munch on our favourite snacks, our fitness levels have deteriorated.
But you have one of the saying always in mind-" It is never too late to transform an unhealthy lifestyle into healthy one. A little motivation , discipline & consistency / patience can help you to lose weight efficiently without hitting gym or going on Keto diet.
We all have basic diet plan for weight loss or weight gain, but those plans are not calibrated for individuals , they are generalized as healthy plans but not so practically. However, despite following strict weight loss plans , do you still find yourself struggling to lose weight? Are you struggling to perform your daily tasks or just inherently feeling unhealthy? Then you are at right place to find your mistakes and stay fit by avoiding a very few. Unfortunately , these weight loss mistakes are so common that we don't even realize how they affect our fitness goals & increase but belly fats/ add extra waistline or body weight and thereby making us host for number of diseases.
Weight loss Journey requires no gym or extra/special diet , it requires only motivation & dedication plus dynamic lifestyle.
First of all what are you 10 top Weight Loss Mistakes ?
1. Skipping Breakfast for a glass coffee or Juice or Just Honey water :-
If you restrict your breakfast to just a glass of juice then you are wrong , you may become hungry & overeat later, so better is to take all macros( Proteins + Carbs + fats + Fibre ) & Micros ( Zn, Mn,, Fe & Ca etc). Atleast 300-350 calories are required as a fuel and must be taken in morning meal, the most essential meal for initiating the metabolic activities of our body.
2. Skipping meals :-
If you are following calorie deficit diet than don't skip meal, for you it is recommended that minimum of three meals are must, sometimes even four. What you can opt is that take less calories instead of no calories or skipping meals. Don't skip meals try to stick on salads, fruits & dry fruits, raw cheese & boiled egg whites etc.
3. Saying no to everything you love to eat :-
This is most common mistake that dieters plan , cut on sugars, cold-drinks , pizza & fast food. I am not recommending same cut , once in a fortnight we can go for any of the above , but don't fill your hunger on all. Staying in moderation helps to reduce cravings. So, fit yourself in balance for healthy eating & unhealthy lifestyle.
4. Taking to many Liquid calories :-
You find it common in diet plans that dieters restrict to liquid intake viz. Honey-water , Cinnamon water , lemon-water , black coffee, green tea chia-seed-water , kalonji-water etc. just rubbish , all these directly contribute weight gain. replace all these drinks with evergreen Lukewarm water.
My liquid intake is - 11 glass of water ( 1 Glass Lukewarm in Morning ) + 1 black coffee /day or skimmed milk ( double/triple toned only )
5. Intake of unhealthy -Add-Ons:-
Plenty of fruits - replace with one fruit / day
Plenty of salads - Just salads are must with meals. If you skipped meal then you can take salads. Try different salads in each meal.
To much of Proteins / supplements/ Biotin etc
6. Mindless eating :-
Eating while on screen or using mobile , let's you to take extra calories. Mindful eating is an expert -backed tip to lose weight.
7. Rushing through the meal :-
Scarfing down your food is detrimental to losing weight. Instead, make sure you're correctly seated & relaxed while eating, Don't eat & sleep together. A basic formula of health is - Drink the food & eat the water, simply means slowing down will help you to chew better & eat less than you would otherwise.
8. Too much protein:-
Most of you are searching on google about _ Food for veg./ Non-veg proteins & you find a long list .
Now, you next step is to bring all at home, but without having any idea that excess of protein can be stored in fat. You must take proteins as per you BMI.
If Your Body weight is 80 Kg - you can take 80g of Protein / day . Similarly, for 60kg - take 60g protein /day .
9. Going All Out On Cheat Days:-
Most of you end all your desires on cheat day but don't think of what you have lost for your fitness. One day mistake can be counted too. celebrate cheat day but beware of going overboard & ending up consuming 1000s of calories.
10. Not Taking rest day:-
As you all know that In India , Sunday is the rest day, apply same for yourself. Training too much can defeat the purpose of the exercise. Rest after physical activities is very important and vital exercise for organs to boost up metabolic activities. Always take one or two days break from exercising.
Conclusion :-
Weight loss is a gradual process that takes time. The one size fits all theory doesn't work in weight loss. Everyone has different body type & lifestyle , therefore everyone needs a customized solutions. Here, I am not recommending you diet plan but aware you with common mistakes in your weight loss Journey.
AJIT SINGH - FITTERCHEM @ INSTAGRAM
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