When you want to lose weight , you often do the wrong thing. Most of the time, we have people who have the same behavior and make the same mistakes . These mistakes are actually things that we used to hear as true and effective in losing weight. However, it is not ! If you really want to lose weight, here are the 5 most common mistakes to avoid .
1. Skip meals
I know many people who skip a meal in the idea of losing weight. Especially the afternoon … Skip a meal will not help you lose weight, on the contrary! For example, a study has shown that skipping breakfast not only boosts (1) but also increases the risk of cardiometabolic diseases (diabetes, cardiovascular disease) (2).
When you deprive yourself of food, you slow down the basic metabolism of your body. This metabolism is what ensures the vital functions of the body (heartbeat, breathing, digestion, etc.). It’s also a great “machine” to burn calories and fat at rest. The higher your basal metabolic rate, the more you burn. At most it is low, at least you expend energy and burn calories. Jumping a meal disrupts his activity “burns fat”. In addition, you have less energy because you have not provided your body with fuel to function properly.
Digestion also requires energy and allows you to burn calories “doing nothing”. Attention I see you coming … The idea is not to say that you can eat a huge amount of food to even more energy during digestion. It is necessary to ensure a sufficient quantity of food according to its daily energy expenditure.
On the other hand, you should know that well-nourished muscles also burn calories at rest. The muscles are very demanding in energy. The more muscular you are, the more you burn. That’s why practicing a physical activity that tones and muscle a minimum is essential. You do not have to be a bodybuilder. These are the proteins that are used primarily for building and maintaining muscle mass. Also, if you deprive your body of protein and other nutrients by skipping a meal, you are going to go against a weight loss.
Finally, when we skip a meal, we tend to be more hungry. As a result, we are stuck on easy food, not necessarily very dietary and we eat more than we need. Our organization has gone private. Just like diets, we make up for it by eating more and getting fatter.
Conclusion: If you want to lose weight, do not skip meals. You can even consume up to 5-6 small healthy meals a day.
2. Avoid fat
There is also confusion about it. In most people, fat is associated with weight gain. If a dish unfortunately contains butter or oil, it is avoided for fear of getting fat.
Here’s the truth: not all fats are equal and good fat makes you lose weight. It’s actually the sugar and hydrogenated fats that make people obese or overweight.
Fats are vital and essential to our body because they are the precursors of many hormones. Several serious studies have shown that eating good fats promotes line and weight loss. For example, omega-3 fatty acids activate the genes controlling fat burning. Or, daily consumption of a small handful of oilseeds (almonds, nuts etc.) helps with weight loss. (3)
Be careful though! Fats are calorie dense and, even good, they should not be abused. For example, we recommend the equivalent of 3 to 4 tablespoons of oil per day per person and no more. If oilseeds are good, consuming an entire package is not recommended at all. A handful a day is the equivalent of 8-10 almonds for example enough.
If you want to lose weight, choose the following sources of fat: butter, extra virgin olive oil, virgin coconut oil, linseed oil, rapeseed or cold-extracted walnut, avocado, oleaginous raw and natural (almonds, walnuts, hazelnuts etc.), fatty fish rich in omega-3 (sardines, salmon, etc.), egg yolk, coconut milk and certain seeds (sunflower, hemp, squash) etc.) . Conversely, avoid fried foods, hydrogenated fats found in many biscuits and industrial dishes, creams, margarine and trans fatty acids.
Conclusion: The good fat makes you lose weight. In reasonable quantities, do not deprive yourself!
3. Buy diet foods, light, sugar-free or fat-free
A bad reflex to no longer have! These products are pure marketing and contain lots of bad foods and nutrients that do not lose weight. These products are “hollow” calories that will neither satisfy you nor provide you with good nutrients.
For example, products without sugar or calories are, in my opinion, worse than the originals. If the original sugar is removed (eg cane sugar), it is however replaced by fake sugars called artificial sweeteners. This is the case of aspartame or saccharin, for example. If these fake sugars contain 0 calories, they are nevertheless chemical and very bad for health. If you want to occasionally let go, it’s better to drink a real coke than a coke light or zero. Ideally, refrain from seeing coca …
Dietetic foods often contain MSG (monosodium glutamate). It is a flavor enhancer that is also very bad for your health in the long run. Studies have found that people who eat MSG are more likely to be overweight or obese than others.
Finally, you should know that the more refined food is, the less it is satisfactory for your body. Because it is unable to extract the nutrients it needs from processed and processed food, your body therefore craves more food. This causes you to eat more and makes you fat.
Conclusion: Avoid any type of product with the names “no sugar”, “0 calories”, “no fat”, “lightened” or “thinness” . You will be better and save money.
4. Rely on calories
All the calories are not equal and that’s where the confusion reigns. There are so-called empty calories and full calories . Also, when you look at the amount of calories on a packet of biscuit or a dish prepared in order to buy the one that contains the least in order to lose weight, you have everything wrong.
The calories depend on the nobility of the product and its composition, ie the nutrients it contains. Do you think, for example, that eating 300 kcal of canned industrial beef ravioli is equivalent to eating 300 kcal of a home-made whole rice salad with organic hard-boiled eggs, organic raw vegetables and olive oil vinaigrette? Of course not ! In the first case, you have 300 hollow calories composed of bad foods: beef recomposed (we do not know what’s in it …), a tomato sauce too sweet with artificial aromas, a paste of ravioli made from refined flour, hydrogenated oils and certainly a lot of salt. In the second case, you have 300 full calories composed of noble and nutritious foods bringing you real fuel: proteins and fats of quality,
Si vous voulez un exemple de fastfood, la logique est la même si vous consommez 400 kcal d’un hamburger de chez Mac Donald’s ou 400 kcal d’un hamburger fait maison avec des aliments de qualité (de la viande fermière, du pain complet spécial hamburger, des crudités bio, du fromage au lait cru etc.). Les premier hamburger va vous faire stocker du gras tout en appauvrissant votre organisme en nutriments. Alors que le second va mieux réguler votre poids en vous apportant de vrais nutriments.
Finally, let’s go back to the fats and one of my favorite foods, the avocado. The avocado is often maligned as being too fat and too rich in calories. For once, many people do not dare to eat. With 100g of avocado, it is better to provide your body with 220 kcal of a natural food that contains healthy fats. Rather than buying a great brand diet snack at 220 kcal ….
Conclusion: Consume full calories (raw and natural foods) and not empty calories (processed foods).
5. Make a diet
This is the last mistake to no longer make. Put it in your head: THE REGIMES DO NOT MAKE A MOVE!
95% of people who go on a diet regain weight behind. This is called the yoyo effect. This figure is official and is crying with truth (4).
If you deprive your organism of food, it will trigger an unconscious reflex of “famine”. That is to say that the day you will crack (you will do because depriving you will not make you last), you will eat much more than necessary to avoid a new “famine”. Your organism will have kept this condition in mind and will ask you to store food in case … Accustom your body to deprive itself and the best way to disrupt it and make it make mistakes.
If 30% of women have already followed 5 diets in their life and 9%, more than 10, do you think it really works? No, of course ! You lose weight in the beginning but take back more a few months later. And presto, we start a new diet. It’s a vicious circle…
According to a 2011 ANSES report (5) which studied 15 diets under the magnifying glass, “they all cause a nutritional imbalance” which can lead to depression following the repetition of slimming diets, a loss of muscle mass, problems cardiac and renal, bone fragility and a greater storage of fat at the end of diet that can repeatedly induce obesity. A diet with a caloric reduction increases the rate of cortisol in the body which causes problems of psychological and biological functioning. (6)
The only valid reason to reduce your caloric intake is if you eat more than you spend. For example, an overweight sedentary will first have to change his bad eating habits. Then, if necessary, he can apply a slight calorie deficit to reach his ideal weight. By experience, changing one’s bad eating habits and eating in reasonable quantities in relation to one’s energy expenditure is enough to achieve the desired results.