The 10 most common dietary mistakes people make

Many people tend to make dietary mistakes on a regular basis. Are you feeling frustrated because even though you’re doing everything you can, you still can’t find the perfect shape for you ? We will assist you in identifying any obstacles standing in your way of achieving your objective.

A significant number of women and men complain that they constantly exercise, hardly eat, but still do not lose weight. If you feel that fat burning and weight control are a problem for you too, take stock of where you could have gone wrong. However, remember that it is important to maintain the right body composition every day of the year in order to preserve your physical and mental health.

1. Starvation

If you are on a diet, constant hunger also torments you mentally due to the constant, unpleasant feeling of hunger and the urge to snack and binge. It is also dangerous to follow an improperly prepared diet, which can be accompanied by a decrease in skeletal muscle mass in addition to fat mass. Smaller muscles require even less energy, so the metabolism slows down until the body adapts to the fewer nutrients and drastically slows down or even stops the rate of weight loss. Meanwhile, we do not get enough necessary nutrients, vitamins, and minerals by fasting, which is why we become weak and tired. Because of this, the level of physical activity and motivation decreases, which leads to an even greater degree of muscle loss and a decrease in basic metabolism.

2. Excessive cardio or lack of weight training

As a result of excessive, continuous, hours-long cardio, the body does not devote energy to muscle building and maintenance, which is why the body’s skeletal muscle mass decreases. However, lack of weight training can also cause problems. Since skeletal muscle is the body’s largest energy-consuming organ, exercise helps prevent obesity and has a beneficial effect on energy balance and metabolism. That’s why it’s important to get the right amount of cardio and protein intake, as well as weight training.

3. Insufficient protein intake

Increased protein and reduced carbohydrate intake are the basis of effective weight loss. The increased protein intake nourishes the muscles and has a regenerative effect on them, but does not give extra nutrients to the fat tissue, so we are able to build muscle and lose fat at the same time. After training, our body needs a protein source of high biological value, such are protein-based dietary supplements. Amino acids taken after training promote muscle development, in addition to the fact that eating foods with a high protein content also speeds up the metabolism.

4. Leptin resistance

Leptin is the hormone responsible for the feeling of satiety after meals, and its normal value depends on age, body shape and gender. It is produced by fat cells, so if there are fewer fat stores, the leptin level is also lower, which is associated with a greater appetite, which can lead to obesity in the long term. As soon as the body gets food, leptin levels increase, reducing appetite.

However, according to the current state of science, elevated leptin levels can still be measured in overweight people. This is the so-called it is due to leptin resistance, which leads to a lack of satiety. Thus, even though more and more leptin is produced in vain, it does not produce the necessary appetite-reducing effect. However, the leptin level can be detected with a test, so if you feel that this may be behind your failure to lose weight, have a leptin test performed.

5. Lack of sleep

Lack of sleep is a common problem in modern society, and one of its negative effects is that the decrease in leptin and ghrelin levels increases the risk of obesity by disturbing the balance of hunger and satiety.In addition, it also negatively affects the function of the immune system, namely, with a weakened immune system, tired, defocused, and with reduced motivation, it is almost impossible to perform effective training.

6. Vitamin deficiency

It is a common misconception that vitamins and minerals increase appetite. Vitamins do not have an independent caloric value, so taking vitamins with a proper diet does not cause weight gain. Since the majority of people today cannot cover their vitamin needs simply by eating vegetables and fruits, it is therefore advisable to use some kind of vitamin preparation in this case.

7. Iron deficiency

Iron deficiency is a problem that affects many people, yet it often goes undiagnosed, as it produces a wide variety of symptoms. It can develop at any age, but occurs most often in women.

Symptoms range widely. If you suspect that you too suffer from an iron deficiency, have a laboratory test done, which will quickly reveal your iron level and the state of your iron stores.

8. Too little fluid intake

The amount of daily liquid recommended for each individual is influenced by many factors (age, body weight, current weather, etc.). As a result of inadequate hydration, among other things, mental and physical performance can be significantly reduced. The body’s heat regulation system can be disturbed, and it can also affect the functioning of the heart and bowels. Playing sports increases the body’s need for fluids, so care must be taken to increase fluid intake, if possible by drinking non-carbonated, clean water.

9. Low fiber consumption

Foods rich in plant fibers require longer chewing, eating them increases meal time, and makes us feel like we are eating more food. Due to prolonged chewing, the amount of gastric juice also increases, which also helps saturate the stomach. Dietary fibers prolong the emptying time of the stomach, thereby reducing the time of hunger and increasing the feeling of satiety. However, it is important to be aware that when a low-fiber diet is combined with insufficient fluid intake, the intestinal contents thicken, which can put pressure on the intestinal wall, causing discomfort.

10. I only eat fruit for dinner, but I’m not losing weight!

Fresh fruits have a place in a balanced, varied diet. The focus is on the time of fruit consumption. Due to their quickly absorbed carbohydrate content, fresh fruits quickly raise blood sugar levels, which makes it harder for us to get rid of extra pounds. In the case of dieting, it is advisable to focus fruit consumption on the pre-workout period, and by no means to replace dinner.