Weight loss

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You want to lose weight? You don't know exactly what to do?! You think you are doing everything right but still, you are not getting any results!! Today we will talk about things that could be hindering your progress in weight loss. 

1- Counting calories

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We all tend to be careful when eating things and we count calories so that we reach the Caloric deficit (which is to eat less calories than you need). There is just one problem with that, it's not just the quantity of the calories but actually it's all about the quality of the calories you consume daily. 

There is a big difference between eating 100 gm of cheese burger VS 100 gm of chicken breasts!

Some people underestimate what they eat, one study showed that 10 obese people reported that they consume 1000 calories per day while lab investigations showed that they were taking 2000 calories per day without even noticing that. (1) 

Choose your calories wisely and count them precisely.

2- Exercises 

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When it comes to weight loss, exercise is one of the most effective ways to lose weight. Studies showed that weight lifting is considered the most effective way for wight loss, where you gain muscles, burn fat and increase your overall metabolic rate. (2,3)

 3- Proteins

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Whether you are working out or not, you should consider eating enough protein everyday. protein has been shown to help people to lose weight in several ways, it increases the feeling of fullness so it reduce your appetite, it also protects your muscle mass during weight loss. (4,5,6)

One study showed that people who are eating meals with 30% of calories from protein lead to consuming 575 less calories per day than when they ate 15% of calories from protein.. (7)

3- Frequent small meals are better?!

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We all heard about this advice somewhere. It's when you eat several small meals every few hours to prevent hunger.

This advice can be true but only when taken accurately and seriously, otherwise you will end up eating too many calories and actually getting fatter!

You should only eat when you are hungry and that's the key of success when it comes to weight loss.

In one study, hunger and blood sugar level decreased while the metabolic rate increased in men who consumed 3 meals instead of 14 meals within a 36 hour time frame. (8)

When i mentioned that you should eat only when you are hungry, don't trick me and say. Okay, i only eat when i'm TOO hungry. The "TOO" word here is very important because if you let yourself get TOO hungry, you will unconsciously eat TOO much. Eat HEALTHY snacks (like fruits and veggies not burgers okay!) in between your main meals to prevent getting too hungry.

4- Healthy Fruit juice

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This is one of the biggest mistakes you can actually do when you are trying to lose weight. When it comes to weight loss, you start cutting off sweet beverages and soft drinks and shift to HEALTHY drinks like fruit juice right? Not quit right my friend.

Liquid calories don't actually affects your appetite the same way calories from solid food do. Try this, one day, consider eating an apple as a snack between your main meals.( just one apple)

Another day consider drinking 8-ounce (227 gm) glass of apple juice (approximately 3-4 apples needed) (9). I want you to tell me in the comments the following:

• You felt more satisfied eating 1 apple or drinking 3-4 apples?
•  In your opinion, which is more healthier? 
•  Thank you.

By the way, 12 ounces of unsweetened apple juice contains 36 grams of sugar which is more than in 12 ounces of cola!!. (10,11)

5- Low fat food

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When you choose low fat food, your weight loss plan can't get any healthier right?!

Low fat food are loaded with sugar to improve their taste. One cup of low fat yogurt can contain 47 grams of sugar! (12)

Consider choosing minimally processed food and don't get tricked by everything that says healthy and low fat food cause most of the times, they may actually have the opposite effect. 

6- Read the labels!

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Yes, before buying anything just take a minute and read the label! Trust me you will find things that may shock you. Many Low fat and HEALTHY food (as labeled) contains tons of garbage ingredients that can actually harm you and make you fatter. The problem here is that consumers always get affected by the false nutritional labeling which could sabotage their weight loss progress.

Always check the ingredients and don't trust any label you read.

Last but not least, weight loss is not as difficult as you think. All you need to do is to know what exactely are you eating and what could hinder your weight loss progress. Keep in mind that exercise is very important for your overall health and weight loss. Don't forget to eat and drink clean, stay away from sugar, processed food, soft drinks and unhealthy low fat food.

As always if you found this article helpful. Well, don't be selfish and share it with everyone!

 "Be Healthy, Be Safe".