There are proven diets that help people lose a significant amount of weight. Unfortunately, there are many ways to derail even the best diet. That's why it is so important to know about the possible pitfalls so you can avoid the heartbreak of undermining your weight loss results.
It is understandable that ambitious dieters assume that if they eat very few calories, then they will lose that unwanted weight even more quickly. Unfortunately, the data says just the opposite. Everyday Health confirms that when females eat fewer than 1200 daily calories and males eat fewer than 1500 daily calories, you risk driving your body into starvation mode, which significantly slows down your metabolism.
Another concern related to drastic calorie cutting is that dieters will eventually binge. Once you let your eating get out of control, it is much more likely you will give up. You have to be realistic and plan for a sustainable weight loss strategy that meets the minimum daily calories necessary for your body. This way, you can learn from the mistakes of others and set yourself up to succeed.
While it seems perfectly logical to assume that diet sodas offer an excellent alternative to sweet sodas that often have 200 or as many as 600 calories, depending on the drink size. Multiple studies suggest that the evidence is not as straightforward as you might assume. Healthline cites conflicting reports on whether diet drinks offer the weight loss benefits dieters want.
Some scientists who dispute diet drinks as a diet fix suggest that diet sodas increase your appetite. Evidently, this happens because diet drinks stimulate hunger hormones, resulting in increased dopamine released in the brain.
This may sound minor, but it is a big diet-buster. Thirst and hunger are easy to confuse. If you don't drink enough water, your body is more likely to send a signal that you confuse as hunger. Forbes reports that if you don't drink enough water, you are hindering your body's ability to flush out fat and absorb the nutrients you need.
During the week, it can be easier for dieters to stick with a diet routine. The weekend can be a challenge as a loss of routine means more time and opportunity to think about cheating. Being prepared for weekend challenges is critical for diet success.
If you decide to splurge on the weekend and eat that piece of birthday cake at the birthday party, it's okay. Just don't go crazy and eat two or three pieces. You can also incorporate a little more exercise into the weekend to compensate for splurging.
The obvious food sources of sugar aren't the only ones you have to worry about. It is easy enough to know we need to stop overeating cake and cookies. The problem is that sugar is added to many foods you would never expect to have sugar in them.
You have to read labels to uncover hidden sugar. Those labels aren't always obvious either. WebMD reports that sugar is often listed as corn syrup and glucose. Just look for words ending in "ose," and you'll find the sugar culprits that are killing your diet results.
Eating out can make it more challenging to keep unwanted sugar at bay. If you eat single-ingredient whole foods that aren't slathered in sauces that often contain sugar, you are probably safe. You also need to consider that some condiments like ketchup almost always have sugar added.
Lack of sleep increases cortisol levels. The reason this creates a problem for dieters relates to your metabolism. High cortisol levels increase belly fat.
While the standard amount of sleep varies by person, you should always start off assuming you need about eight hours. Your body will be your guide. Some people need less, and some need more. A regular schedule of going to bed every night at the same time encourages healthy sleep patterns.
Dieting is a necessity for most people who want to maintain a healthy weight. There is food everywhere, tempting us to eat morning, noon and night. Unfortunately, dieting is complicated by many variables.
Learning about other weight loss factors is critical for success. Water intake, sleep patterns, sugar additive intake, diet sodas and weekend binges can all play a role in how successful your diet is.