Professional nutritionists say that if the diet lost more than 5 kg body weight per week, so a there is not healthy diet. Muscle weakness and exhaustion – that’s what you get in addition to lost weight and inches.
But often based on a correct and do not harm the health food diets do not work. This is because many people do them wrong, as it should.
The vast majority of dieters in one way or another make standard errors, which prevent them to achieve the desired result.
Here are nine common mistakes of diets that prevent weight loss.
Improper sleep.
If a person goes to bed after ten o’clock at night and chronically not getting enough sleep, it worsens adrenal regeneration and added to the toxic load on the liver. This, in turn, leads to a slow metabolism and weight gain.
Too little calories.
Of course, the diet involves reducing the daily rates of food consumed.
But if you eat too little, the body as a reaction does not burn fat, but instead saves it to have a supply of energy.
This occurs when the daily intake of less than 1,200 calories.
Insufficient intake of water.
If you do not drink the required rate of ordinary water per day, significantly reduced the metabolic process (because the water is actively involved) and, consequently, slower burn fat. Calculate the rate of water for daily consumption is easy: you have your weight in kilograms multiplied by 0.15. You will receive a number of glasses of pure water per day.
Lack of exercise duration.
Of course, in the struggle for weight loss are very important physical training. But found that the loss of fat deposits begin until the 26th minute sessions.
So, while working out less this time, you just keep your current weight.
Accordingly, a continuous exercise should be given at least 30-40 minutes a day.
Insufficient intake of protein.
If you consume on a daily basis is insufficient for your weight in protein, your body is substantially slowed down the processing of fats.
How can calculate the required amount of the required component of this? Per kilogram body weight should eat about four grams of protein a day.
Too few fruits and vegetables.
If you are dieting, remember that you need every day to eat some fresh fruit and. This will help the body to stabilize insulin levels and burn fat.
Incorrect observation of the dynamics of weight loss.
No need to weigh every day. Here are indicators that you need: body mass index, fat percentage, waist to hip ratio, and caloric intake.
Improper eating.
Much better to eat smaller meals at a time, but do it more often (every 2-3 hours), than to divide the daily ration of the standard breakfast-lunch-dinner. And do not eat after 19:00.
Lack of planning.
Many people do not even think about how many calories they consume daily. But the reduction of their number to 500 a day will reduce the weight by 1 kg per week.
Monitor daily meal count her calories.
Avoid these mistakes and your diet will certainly bring you pleasing results.
No comments:
Post a Comment