The quest to having a lean physique is never easy and never smooth-flowing. Routines get disrupted because of reasons like busy schedules, health complications, motivational concerns, and shift in preferences. Oftentimes, Australian dieters lose heart because the results are not immediately felt. Whether you are currently enrolled in a keto diet or are on the verge of embarking on a vegan diet, here are 5 diet mistakes you should be aware of:
Forgetting to be Physically Active
Because most diet programs advertise themselves as highly effective, dieters are lured into believing that they can lose weight simply by sticking to a diet plan. To a certain extent, this holds true. Managing the food intake does help eliminate fats but the skin usually ends up saggy due to the lack of exercise. To some people, however, food deprivation only makes them hungrier, thus rendering the diet plan ineffective. A study revealed that every 3 cm increase in a person’s waistline size is due to the 10-percent increase in his/her sedentary time. Whatever your preferred diet program will be, do yourself a favor – exercise. Get involved in your favorite sports or walk your way home. Losing fats is one thing and building muscles is another.
Being Too Dependent on the Scale Weight
Your scale weight is a tricky point of reference as it is multi-factorial. Quite possibly, albeit the unwanted body fats have already been burnt out, your scale weight remains stable before and after your diet plan for several reasons such as muscle gain, undigested food in the system, or high water retention. This should be learned by every Aussie who diets as early as possible to avoid errors in post evaluation. Truth be told, a normal person’s body weight fluctuates by about 2 kgs throughout the day because of the solid foods and liquid we take in. Sometimes, hormonal changes even make you bloat. So avoid being too dependent on the scale weight.
Miscalculating the Caloric Intake
To lose weight effectively, the formula is simple: burn more calories than what you eat or you eat less calories than you burn. It is proven that losing 3,500 calories in a week enables a person to shed off at least 1 lb. The problem occurs when counting for the caloric consumption. A study conducted among obese people found evidence for the tendency to under-report their food intake. Results of the laboratory tests revealed that the actual amount of calories consumed was higher than the number reported by the participants. This error in calculation (including over reporting of caloric intake) often leads to a faulty judgment about the efficacy of any given diet plan.
On the other side of the coin, there are detrimental health risks involved when a person consumes lower than 1000 calories in a day, including significant muscle loss and decreased metabolism. This especially holds true for the Australian population whose average adult weight in 2012 is 71 kg and the average daily energy consumption should be 2,000 calories, which is equivalent to 8,700 kilojoules.
Going for the Fad Diet
Fad diets are everywhere and desperate overweight people would grab every chance to get started right away. Oftentimes, their goal is short-term which most dietitians find troublesome since the weight gain after a burst diet (e.g., 1-week or 3-week diet plan) is rapid. You won’t like the consequences either if you persist on fasting for a prolonged period of time as this could lead to permanent decreased metabolism, which contributes to weight gain in the long run. If you want to stay fit until old age, think of a sustainable diet program. Go for the basic combination of veggies, fruits, lean protein, and whole grains. This way, your liver and kidney can function at their best in cleansing the body without the unnecessary impositions.
Following an Unrealistic Meal Schedule
The most ready solution to shed off unwanted fats is to starve oneself. However, skipping meals just to lower down the caloric intake is frowned upon by dietitians. Australians also like the idea of snacking every so often instead of devouring big meals. Yet researchers found that starvation decreased as well as the blood sugar levels for those who followed the regular 3-meal pattern than those who snacked on 14 meals. Still, nothing is wrong if you eat small food portions if you are truly hungry in between meals.
Embracing a weight loss program is not for the fainthearted. There will be roadblocks and lessons to absorb along the way. You can always consult your dietitian if there are gray areas. Remember to prioritize health over physique, be more attuned to your inner states, and be realistic with your expectations.