Fat Loss - The Most Common Mistakes When Trying to Lose Weight
Even though a lot of people want to lose weight, it is only a very small percentage of people who permanently lose weight and become really happy with their bodies. This might be pretty surprising when you think of all the advanced we have made in the health and fitness industry in the last couple of years. However the problem is not that we don't have enough solutions to lose weight and become healthy, the problem is in the lack of discipline of people.
Most people are always looking for the next advanced solution that is going to change their lives and take them to the next level, instead of just working on doing something basic consistently. There is no shortcut to success and in this article I am going to discuss some of the most common mistakes people make when it comes to fat loss. By avoiding these mistakes you can start losing fat and finally get the body of your dreams.
The first mistake a lot of people make when it comes to fat loss is that they eat very large meals. Most people typically eat 2-4 large meals throughout the day. This will do nothing for your metabolism and most of the calories you eat will just turn into fat storage because the body can't process large amounts of food at once. Instead you should start changing your diet and lifestyle so you eat 5-8 smaller meals divided throughout the day. This will fuel your body throughout the day and will boost your metabolism.
In other words you will turn your body into a fat burning machine simply by doing this simple step.
The next mistake people make is that they see losing fat as a separate journey they are starting. Losing fat is not a onetime challenge you undertake, losing weight is a total life style change. If you don't change your whole lifestyle and think that you can just go back to your old ways after you have lost all of your weight, you are going to fail miserably. This is about becoming healthier and having your ideal body for the rest of your life.
The next mistake people make is that they try to lose weight alone. Make sure you find other people who are as committed as you and use them as your support group. By creating a support group you will greatly minimize your chances of failure.
Getting rid of body fat fast can be a nightmare for most people. If you are one of those people, then I highly urge you read on to see if you just may be making one of the following 5 mistakes. Don't worry, I won't leave you in the dark, I will also reveal the ways to fix these mistakes as well!
Mistake #1 - Not Building Muscle - When you don't have enough muscle tissue on your body, your body is going to have a difficult time trying to draw energy to burn calories. This is why people who primarily go to the gym and hop on the treadmill for 1800 minutes never seem to lose any weight, and then the people you see constantly lifting weights are in the best shape.
Solution - Start putting more emphasis on building lean muscle more so than cardiovascular exercises. Doing so will put your body in a state of burning calories off on autopilot. Oh yeah, don't worry, you don't have to lift weights like a body-builder either.
Mistake #2 - Eating Late At Night - Late night eating will slow your metabolism down while you sleep causing your body to store calories as fat.
Solution - Avoid eating within 3 hours before going to bed.
Mistake #3 - Too Many Bad Carbs - Notice how I said "bad" carbs and not just carbs alone? Well, I would like to elaborate on that for a second. Please, whatever you do, avoid those "low-carbohydrate" fad diets by all means. Reducing your carbohydrates too much will lead to many problems because typically, this also means that you'll be reducing "good carbs" as well. Now, when you eat too much "bad carbs" (sugar), your body will certainly start to store calories as extra fat.
Solution - Decrease bad carbohydrates (sugar) and instead eat more good carbohydrates (fiber). That being said, you still have to eat good carbs in moderation.
Mistake #4 - Not Enough Protein - If you are not getting enough protein, then you will have a very difficult time building lean muscle and improving your total health. Protein is needed in order to effectively build lean muscle tissue, burn fat, and so much more.
Solution - Start eating at least 50% (women) or 100% (men) of your body-weight in grams of good protein (egg whites, yogurt, protein shakes, chicken breast, fish, nuts, etc.) each day.
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Mistake #5 - Not Boosting Your Metabolism - Having a slow metabolism is what causes your body to retain calories as extra fat and will also cause yo-yo weight loss.
For many people, fat loss seems like a difficult and arduous journey to complete. Fortunately for you, having the right knowledge is absolutely key to permanently and effectively reaching your goals!
This article will show you 3 very common mistakes that you must be sure to avoid at all cost. Be sure to pay careful attention to all 3 of these concepts because they could make a world of difference for you! There is so much information out there that it is time to set the record straight about 5 of the most common mistakes that so many people make when trying to achieve effective and long lasting fat loss.
Mistake #1: Not keeping a food log
Permanent fat loss without keeping an accurate food log is next to impossible. If you were trying to save money, wouldn't you want to keep a record of where you were spending the most?
The same concept applies to keeping a food log. It is absolutely amazing how much we sometimes underestimate how much food we eat. Fat loss occurs when we consume less calories then we currently do. It really all comes down to that! Keeping a record of the foods you consume and what times you eat them will be a great indicator for what you are doing right and what you are doing wrong!
If you are trying to lose fat and are not currently keeping a food log, go buy one online or get a notebook you can use as soon as possible. But beware, you may have to spend extra money on new clothes very soon if you do.
Mistake #2: Focusing too much on slow cardio
Did you know that slow cardio can be one of the worst ways to achieve long lasting fat loss? This may seem very counterintuitive but bear with me. Slow cardio can be effective for burning calories and can work well in the short term. It is in fact very good for your cardiovascular system and for preventive measures. For fat loss, the same principles do not necessarily hold true.
What happens is that when you do the same cardio workout (30-60 minutes) at a slow pace, your body adapts very quickly. If you go too slowly, you will not burn significant calories or even break a sweat. You see, once your body adapts, it becomes more efficient at doing the same workout. Once this happens, you burn fewer calories with each repeated workout.
If you went outside to run a mile right now, it might feel pretty difficult. But if you ran a mile 5 times a week for 2 months, it would get a lot easier. What happens is the same workout becomes less and less of a challenge the more you do it. Therefore, you burn fewer calories because you are not as challenged as you were at first. For fat loss, this is one of the worst ruts to fall into.
Trying to lose fat with doing the same cardio workout over and over is sure to lead to a plateau and almost all your results will come to a screeching halt. The solution is to use a different method of cardio called interval training. It is faster, more effective, and burns lots more fat calories than slow cardio.
Mistake #3: Avoiding strength training
Fat loss that is permanent largely depends on your body composition and your diet. One of the best ways to do this is to increase muscle mass! Having more muscle is a great way to lose more fat simply because lean muscle mass burns a lot of calories while you are at rest. It has been said that every pound of additional muscle burns approximately 60 more calories per day.
If you gained just 3 pounds of lean muscle mass, that would come out to an extra 1260 calories per week! Combine this with reducing your daily calories by 300 and you are losing approximately 1 pound per week!
Many people think that strength training will not help their fat loss efforts because of the myth that is makes you "big and bulky." If you hold this belief or have ever thought it to be true, you are making a huge mistake that could be devastating to your fat loss goals! Unless you are eating and training specifically for huge muscles you will have nothing to worry about. If you are training for fat loss you are training to make your body smaller. Your body cannot respond by developing "bodybuilder" type muscles.