Common mistakes that ruin your diet

Do I look fat? Its a common question which we all ask to ourselves at least once a week. Mostly the answer to this question is Yes!… Even after our hours of workout and dieting we fail to lose weight. This is really frustrating. But not to worry any more, we got the solution to this problem. Here we will tell you the top 10 most common mistakes that become hurdles into lose weight and look in a perfect shape.

People Don’t understand that they need to follow a proper weight loss system

Here are the most common mistakes people make when trying to lose weight


1. You think there’s a quick way to lose weight

Weight loss pills


We are always in search of short cuts. When it comes to weight loss we also find some kind of pills or magic exercise that may reduce our weight instantly. It is not possible. If there were a pill that magically makes us slim, we’d be living in a world without extra large size dresses in the markets. The truth is actually, weight loss is hard. It takes much effort determination, focus, and commitment to making healthier choices, even though it is often the less convenient or less enjoyable option for us.

Other options, such as green tea extract, herbal weight loss medications often come with their own risks and side effects, and most of the options available are likely ineffective for weight loss.Really most of them are useless. In addition, losing more than three pounds a week after a few weeks can increase your chance of developing gallstones,where as being on a diet that consists calories fewer than 800 per day for an extended period of time can lead to serious heart problems such as heart stroke. So never be in search of short cuts when it comes to weight loss. Your health is more important. Healthy diet plan and a good exercise plan might be slow but it will give you excellent healthy perfect body.




2. Not Exercising or Exercising Too Much

Heavy exercise



This is our of the main mistakes that makes our all other efforts useless. We sometimes becomes so motivated to lose weight that we don’t even watch time and duration of our excise and continuously do this on random days. While some of other days we completely kick out exercise from our plan.During weight loss in exercising, you may lose some muscle mass as well as fat, although the amount depends on many factors .If you don’t exercise at all while restricting calories, you will be likely to lose more muscle mass and experience a decrease in metabolic rate which is not good for you digestion.

However, over-exercising can also cause problems.Studies show excessive exercise is unsustainable for most of the people and this may lead to stress. In addition, it may increase the production of adrenal hormones that regulate stress response .Trying to force your body to burn more calories by exercising too much is neither effective nor healthy for your body.However, lifting weights and doing cardio several times per week regularly is a sustainable strategy for maintaining metabolic rate during weight loss.





3. Does all carbs are bad for you



We mostly assume that all carbs are bad for our body. Which is all wrong.Carbohydrates are main source of energy in our bodies. Now a days, “low-carb” diets have gain much popularity, but the results are usually short-lived. A 2003 article in the Asia Pacific Journal of Clinical Nutrition found that low-carbohydrate diets have no advantage over traditional well balanced diets and that long-term restriction of carbohydrates can have extremely dangerous side effects for our body that  includes heart problems, osteoporosis, an increased risk of cancer, impairment of many physical activities, lipid abnormalities, and even sudden death, if continued over a prolonged period of time. This means we need good carbs daily.

Whats surprising is eating complex carbohydrates, like high fiber cereal and brown rice can actually help you lose weight by making you feel fuller while consuming fewer calories.




4. Compromise on sleep



Sure, you need to plan time at the gym, but to lose weight, you also need to plan time in your bed.

Skimping on sleep, especially sleeping less than five or six hours a night, can slow your metabolism and cause hormonal changes that will make your weight-loss efforts completely useless.

Whats more worse is that being tired may also make you eat more. One recent study found that people who sleep less and are sleep-deprived, they consume a  500 extra calories a day. This can make a huge difference so never compromise on sleep. You need a good 8 hours sleep every night.




5. You skip meals



We all thing that if we will skip a meal then we will be having less calories a day, but skipping meals may just make you eat larger portions later in the day. Research has shown that people who eat breakfast weigh less than those who skip the first meal of the day.

Studies also shows that when people stay hungry for whole day and just eat one or two meals a day than their body will start storing maximum calories from that meal as your body will try to save this food for next starvation period. This will make a lot of fat getting stored in our bodies as our body will try to save us from starvation. Thus to lose weight you must never skip meal.

6. Choosing Low-Fat or “Diet” Foods

Low fat food

A good tip for weight loss is to eat healthy diet rather than low fat products.Processed low-fat or “diet” foods are often considered good choices for losing weight, but they may actually have the opposite effect.Many of these products are loaded with sugar to improve their taste Which makes you gain weight instead of losing weight.

For instance,only one cup (245 grams) of low-fat, fruit-flavored yogurt can contain in total 47 grams of sugar (nearly 12 teaspoons). Rather than keep you full, low-fat products are likely to make you hungrier, so you end up eating even more. This makes your diet effort useless.

Instead of low-fat or “diet” foods, you must choose a combination of nutritious and minimally processed foods. Fat-free or “diet” foods are typically high in sugar and may lead to hunger and higher calorie intake. Thus try not to eat processed diet foods.

We Highly Recommend you to try this 3 Week Diet Plan It has helped a Lot of People!




7. You don’t count the little things.


We do not focus on  little things include “add-ons” such as salad dressings, coffee creamer and croutons. Just only two tablespoons of Girard’s regular Caesar dressing that we think will have no effect on our weight actually  has 150 calories and 15 grams of fat. These two tablespoons is very small to be hiding under your sandwich bun or rolled up in your turkey wrap and you will be unaware of these calories. Being aware of the ingredients in your food can help eliminate these hidden sources of calories and saturated fat. Just these small extra calories are enough to ruin your weight loss efforts.

The formula for weight loss is very simple: the amount of calories burned has to be greater than the amount of calories consumed. Benefits of maintaining a healthy weight should include increased energy and a lower risk of heart disease such as high blood pressure, diabetes, gallbladder disease, sleep irregularities, and certain cancers. The best way to accomplish your weight loss goals is by simple diet and exercise. Eat well balanced meals, increase your physical activity, ignore the late night infomercials,  and talk to your doctor or nutritionist about creating a plan of action that best meets your needs. A proper plan when followed properly, will give you excellent results in weight loss.



8. Calories that come from liquids


According to a recent study, we found that 21 percent of calories in an American diet come from liquids. Consider the following 16 ounce drinks—a Starbucks Hot Chocolate is 370 calories, a 16 ounce Dunkin’ Donuts Vanilla Bean Coolatta is 630 calories, and Jamba Juice Aloha Pineapple Smoothie is 290 calories. Even orange juice is 190 calories for 12 ounces. By swapping these beverages for water, you significantly reduce caloric intake.

You may not feel fuller by having a glass of these drinks but it will give you high amount of calories that are enough to ruin your diet plan. So be very carefully about what you drink instead of water.



9.You never take snack

Diet Plan

We think that we should  try to eat less if we want to loss weight but the truth is different. Empty stomach will leads to bad metabolism.To keep your metabolism in best condition at its peak, you need to eat every three to four hours a day. But you should be very selective in what you choose to eat every three hours.

People think they need to eat less frequently to lose weight, but really they need to eat more often, in smaller amounts.There’s no real reason that you think in terms of having only three meals time breakfast, lunch, and dinner. Eat snacks between your meals. Take low calorie food after every three hours.