1. You’re Eating Too Many Calories.
If you’re not losing fat, you’re simply eating too many calories and no calorie deficit is present. It is one of the most common diet mistakes.
2. No, Seriously… You’re Eating Too Many Calories.
Just in case you missed (or accidentally skipped over) the mistake #1, here’s your chance to go back up and read the first item on this list. It’s kind of very important.
3. Maybe You Didn’t Hear Me: YOU’RE EATING TOO MANY CALORIES!
What, you thought I was joking? I’m not. “Calorie deficit” is the single most important thing to lose fat. You need to make sure that the amount of calories you burn should be more than the amount of calories you take on the same day.
4. You think that if you eat healthily all week, it is okay to treat yourself at weekends.
Even after five days of ‘good’ eating, two days of ‘bad’ eating will make you gain weight. Learn how to choose healthy food from the restaurant menu. It’s possible to eat out and still lose weight if you know how and what to order.
– Choose appetizers that contain vegetables, fruits, meat or fish.
– Ask for whole-wheat options wherever possible. Avoid maida.
– Request oil-free or butter-free options.
– Ask them not to add any extra butter, cream, cheese or oil.
– Have buttermilk, coconut water or limewater as a beverage, avoid soft drinks.
– Order low calorie foods like dosa, idli, upma, curd rice, fruit yogurt or mexican wraps.
– Order veg. sandwich, veg. salads, veg. soups, veg. frankie, grilled vegetables or veg. sabji.
5. You’re over eating healthy foods.
You cannot eat healthy food as much as you want. Over eating healthy food can make you fat. Control your portion size. Just because a food is healthy doesn’t mean you can eat a mountain of it. Portion control is the key.
6. You’re skipping breakfast.
Missing breakfast leads to overeating later in the day as blood sugar drops mid-morning. It makes you more compulsive around food and you will end up eating unhealthy food during the day.
7. You’re eating foods that are high in fat.
You can’t just eat butter and mayonnaise and think that you will magically end up ripped.
8. You’re skipping meals.
First of all, the biggest benefit of having 5-6 small meals a day is that your metabolism will work more efficiently (faster) when you eat small meals throughout the day.
Second, if you starve yourself by skipping meals, you’ll be more inclined to stuff yourself later, and you’ll be more likely to choose high-calorie foods when you finally do eat. You might find that you eat MORE when you skip meals. So don’t skip meals. This is such a big diet mistake that will make you fat.
9. You’re drinking too many sugary drinks / alcoholic drinks.
Alcohol becomes your body’s choice of fuel when ingested, even in the presence of sugar. Be sure to limit your alcohol intake or completely avoid it if you are serious about fat loss. You should also consider the calories in fruit juice, smoothies, soft drinks and many hot drinks.
10. You don’t drink enough water.
We have all heard how important H2O is when it comes to losing fat. It helps to suppress appetite, so you are less likely to overeat. But that is not all: When you are dehydrated, your kidneys can’t function properly, so the body turns to the liver for additional support. Because the liver is working so hard, more of the fat you consume is stored rather than burned off.
11. You’re not controlling portion size.
Portions are spinning out of control. We drink soft drinks from 600ml bottle; eat foot long burger and hog popcorn from tubs. A typical restaurant bowl of pasta can feed a small family.
12. You’re not getting enough sleep.
More sleep improves EVERYTHING. Make it a priority. When you are short on sleep, your insulin sensitivity decreases and your cortisol goes up. Both things lead to fat gain. You also miss out on the critically important Growth Hormone boost that comes each night during deep sleep. If you want to lose more fat you have to get more sleep. Most people will ignore this and some of you are probably reading this at 2am.
13. You’re overdoing cardio.
Overdoing cardio burns fat and muscle both. Since you are losing muscle mass, you are hurting your metabolism. Low muscle mass = slow metabolism. If you metabolism is slow, you will gain body fat very fast. A better way to boost metabolism through exercise is to start a strength-training routine along with cardio.
14. Your workout isn’t challenging enough.
To banish stubborn belly fat, you have to ramp up your workouts. You need to exercise at full intensity because the end goal is to burn more calories, and high intensity exercise does just that.
15. You’re not managing stress properly.
When you get stressed out your body produces a hormone known as cortisol. This increases body fat storage if it’s not controlled. Most people are stressed out all day long which means their cortisol levels are always high. That leads to an increase in body fat even if your diet and training are perfect. So make sure to take the time to de-stress, mediate, laugh, do something fun and try not to take things so seriously.
16. You sit at a desk all day.
Even a dedicated workout simply can’t compensate for being sedentary the rest of the time. Sitting for just a few hours causes your body to stop making a fat-inhibiting enzyme called lipase. Take the stairs instead of the elevator. Park your car far away from the office.
17. You’re doing the wrong exercises.
Doing 200 crunches won’t help you lose even 1mm fat. Stop it. You can’t spot reduce. Do compound exercises like deadlift, squats, pull ups, barbell chest press, barbell row and walking lunge. These compound exercises works on the muscles in your core—abdominals, back, legs, butt, hamstrings, shoulders, biceps, triceps as well as other body parts. These exercises use more muscles, so there is a higher rate of calorie burn while you are doing them.