1) Just fixate on the scales: The body weight fluctuates by up to 1.8 kilograms within a day. And if you turn fat into muscle through a lot of training, you won’t lose any weight. Monthly photos or measuring the waist circumference are more meaningful alternatives.
2) The Wrong Amount of Calories: A calorie deficit is key to losing weight. But studies show that almost everyone underestimates the calories of the food they eat. But be careful: if you eat less than 1000 calories a day, you risk muscle wasting. This is not only dangerous, but also counterproductive: after all, muscles burn fat.
3) The wrong training: If you do not train enough with a reduced amount of calories, you lose muscles and slow your metabolism. So it takes longer to lose weight. If you do too much sport, on the other hand, you quickly overuse your body. This is neither effective nor healthy.
4) Ignore the weights: Weight training maintains the muscles and boosts the metabolism. Studies show that this type of training is an essential part of a successful weight loss strategy.
5) Low-fat or diet products: In many products, little fat often corresponds to a large amount of sugar. Do not be fooled. A look at the nutrient table provides clarity.
6) Overestimating Exercise: People tend to greatly overestimate the amount of calories burned in exercise. You shouldn’t fill up a second portion just because of a training session.
7) Low-protein diet: Proteins reduce appetite, increase the feeling of fullness and boost the metabolism. So why do without it?
8) Expectations too high: Everyone has big goals when it comes to losing weight, but these goals are often a source of frustration. Setting realistic goals increases motivation and reduces the risk of dropping out.
9) Drink Sugar: Soft drinks are known to be high in sugar. Unfortunately, this also applies to many juices! The calorie deficit quickly turns into a surplus.
10) Finished products: It’s easy to overeat on finished products. When you cook meals with unprocessed ingredients, you feel full more quickly.