There are two secrets in life, losing weight and keeping it off. To achieve this goal, you might choose to follow a diet. A good diet implies reducing your appetite, then boosting your metabolism to burn more calories throughout the day.
Here are four reasons diets fail and how to avoid them.
1/ You are compelling yourself to stop eating in your diet.
You may believe that the more you restrict your food intake, the more weight you lose. It is, however, more complicated than that. Just as you can only hold your breath for so long, you can’t stop eating. Otherwise, your appetite and cravings will increase, and your metabolism will slow considerably to conserve energy.
What can help you eat less during the day is :
Eat enough to satiate your hunger (favor whole fresh food). Consume protein during breakfast and at every lunch.
Plan your meals to balance your blood sugar and lower your insulin levels. Fat, protein, and fiber tend to slow insulin surges.
2/ You are on a fat-free diet.
For most people, fat has double the calorie intake than carbohydrates, leading to the belief that avoiding fat would cause us to lose weight.
However, it would be best if you didn’t fear fat. It makes you feel full, speeds up your metabolism, and helps you lose weight. Do not avoid egg yolks and eat vegetable fats, such as avocado, nuts, seeds, coconut butter, or oil.
3/ You focus too much on your calorie intake.
Not all calories are equal. We now know that foods that elevate insulin (sugar, wheat, rice, fruits, and beans) cause a shift in your metabolism. Then, your body believes you’re hungry even if you had just eaten a large meal an hour ago. This insulin spike increases your hunger and slows your metabolism.
To avoid insulin spikes, you should make low-glycemic foods your diet staples. Use sugar in small doses and avoid artificial sweeteners as they trigger insulin receptors.
4/ Too much stress and fatigue.
Stress plays a significant role in weight loss. Indeed, when you are stressed, your body begins releasing hormones such as cortisol. Cortisol stimulates the liver’s conversion of proteins into carbs, which the body then stores as fat.
Fatigue affects your body too; When you don’t get enough calories, your body starts breaking down muscle to release glycogen, the body’s stored energy. Then to preserve energy, your metabolism slows down as well.
Finding stress-relieving/stress-reducing hobbies is critical, and you should also care about having enough sleep.
Health and weight loss science is not a mystery. If you keep an eye out for these reasons and focus on success principles, you will develop habits and practices that succeed.