5 Common Weight Loss Mistakes
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1. Binge Eating Before 6pm
Many ladies believe that eating after 6pm will lead to weight gain. More than often, some ladies instead choose to eat oversized, high-calorie meals during their last meal of the day to prevent late night hunger, leading to overeating and weight gain.
However, there is no evidence suggesting that eating after a certain time can result in weight gain. In fact, studies have shown that eating three hours before bedtime allows your body sufficient time to fully digest your meal, ensuring that you go to bed without feeling hungry. According to nutritionists, the best way to manage late-night hunger is to have evenly spaced meals and snack every few hours to stabilise blood sugar, which keeps hunger pangs at bay.
2. Crash Diets
Starving yourself does not help in losing weight. On the contrary, it may lead to weight gain instead. The main problem with crash diets is that they are hard to maintain. When your body is low on energy, you begin to crave for high fat and high sugar foods. Upon satisfying those cravings, you often end up consuming more than required. Aside from that, your body also starts to lack nourishment, leading to slowed metabolism to conserve energy and entering “starvation mode”, which results in the storing of excess fat.
Eating the usual three meals a day with two healthy snacks in between is one of the best ways to maintain healthy weight loss. Breaking up your meals into five or six smaller portions throughout the day can also help your body better digest and metabolise food. Adding more fruits, vegetables and lean meat can help to keep your metabolism high whilst ensuring good gut health.
3. Drinking Less Water
Many individuals limit their water intake based on the misconception that drinking too much water will cause bloating and weight gain. However, having insufficient water in the body only worsens water retention, as the body’s system starts storing water instead.
Drinking about 6 to 8 glasses of water daily and having a glass of water before mealtimes, aids in weight loss as it helps to fill the stomach, creating the feeling of fullness. Water also works as an appetite suppressant that reduces your food intake.
4. Skipping Staples
Skipping meal staples like rice, bread, and noodles is another misconception that many have when it comes to weight loss. Some believe that skipping all carbohydrates is the fastest way to lose weight, when in fact, carbohydrates do not cause weight gain when eaten in the right quantities. What causes weight gain is the fat content that is added to carbohydrates for flavour, boosting its calorie content, such as butter on toast and creamy sauces with pasta.
Over a short period of time, low or no carbohydrate diets may lead to weight loss but the majority of the losses come from the water weight instead of fat. This can also lead to a loss in lean muscles which are metabolically active and burn calories even when you are at rest. A decrease in muscle mass results your body burning lesser calories, causing rapid weight rebound. Other side effects of skipping carbohydrates include bad breath, nausea, fatigue, nutrient deficiency, and higher risks of kidney and liver problems.
Instead, opt for whole grain and whole meal carbohydrates such as brown rice and whole meal bread, which are lower in sugar and calories compared to white bread and white rice.
5. Slimming Pills
Taking slimming pills or appetite suppressants, can come with certain health risks and side effects, especially if they are unapproved by FDA. Experts suggest that most slimming pills are nothing more than a quick fix loaded with caffeine and diuretics, that can lead to dehydration and gastrointestinal problems.
Other side effects include dizziness, insomnia, constipation, nausea, anxiety, kidney stones, and even liver damage.