Losing weight is challenging, and many of us have habits that can hinder our efforts.
Here are five eating habits that can seriously impede weight loss, even when we're putting in the hard work.
1. Eating Less Protein
Protein is proven beneficial for dieting as it reduces appetite, increases satiety, helps maintain metabolism, and preserves muscle mass. Therefore, ensuring an adequate protein intake is crucial for healthy weight loss. Incorporate more high-protein foods such as meat, milk, nuts, and quinoa into your diet during your weight loss journey.
2. Excessive Sugar
Anything in excess always hurts our bodies and health, and this especially applies to sugar. One of the most effective steps to take for weight loss is to reduce the consumption of high-sugar drinks. However, it's important to note that seemingly healthier options like fruit juice may not necessarily be better. Fruit juice without added sugar can still lead to health problems and obesity if consumed in excessive amounts, similar to the effects of sweetened drinks.
3. Excessive Calorie Deficit
A calorie deficit is necessary for weight loss because it helps burn more calories than consumed. However, many of us believe that reducing 3,500 calories per week can lead to a loss of 0.45 kg, even though the latest research shows that the calorie deficit needed varies for each person. The key is to eat moderate portions, not too much or too little, as reducing calorie intake too much can cause muscle loss and slow metabolism.
4. Exercise is Too Heavy or Too Light
Research indicates that too much exercise is not sustainable in the long term and can lead to stress, negatively affecting the body's hormone balance. However, exercise is crucial to accompany a healthy diet, particularly during weight loss, as it aids in preserving muscle mass while reducing fat. To optimise weight loss and minimise stress, include moderate exercise in your routine.
5. Wrong Choice of Low-Fat Foods
Many people opt for low-fat foods as part of their diet, but this choice can backfire and tend to contain more sugar to enhance the taste. Consider low-fat yogurts infused with delightful flavours. Moreover, low-fat meals often leave a person hungry and may lead to overeating. Instead, it's better to select wholesome foods with minimal processed foods such as fruits and vegetables, which are naturally low in fat but packed with nutrients.
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