1. Skipping breakfast
Eating a healthy, nutritious breakfast will help restore our glucose levels, provide energy for the day, and reduce the risk of type -2 diabetes and heart disease. People who skip breakfast are more likely to be obese.
However, eating unhealthy breakfast won’t provide these health benefits and may cause havoc to your health.
2. Weekend bingeing
It’s okay when you occasionally treat yourself, but it is very easy to throw away all your weekday progress if you binge during the weekend.
Most weekends people are usually inactive and when you binge during the weekend it’s easy to store up fat and ruin your hard earned training. If you have to treat yourself do it on a weekday when you are most active.
3.Drinking your calories
When drinking fluid calories (such as alcohol, juice or soda) people end up eating more calories since they don’t compensate for them by eating fewer calories.
While, when they eat calories in the form of solid food, they tend to naturally compensate by reducing the rest of their food intake.
Fluid calories do not hold strong satiety properties, they don’t suppress hunger and don’t elicit compensatory dietary responses.
4. Not having enough sleep
Lack of sleep can contribute to weight gain. It can slow digestive function and increase cortisol levels, which can lead to overeating.
5. Going fat –free
When fat is taken out our food it is often replaced with sugar or other forms of carbohydrates that keep the calories just about the same as the regular version of the food.
Healthy fats such as; nuts, avocado, seeds, vegetable oils have a number of health benefits. They can help in weight loss, reduce the risk of heart disease and decrease inflammation.
6.Too much cardio, not enough weight-training
Regular cardio is important for weight-loss and essential for building a healthy heart, lungs, and cardiovascular systems.
Cardio also helps to boost your metabolism, aiding in weight loss.
But too much cardio can cause your body to start using your lean muscle mass as a source of fuel. Less lean muscle mass will slow your metabolism hence lessen your fat burning process.
It is important not only to maintain your lean muscle mass but also increase your muscle mass. This can be achieved by not overdoing cardio, and incorporating weight training into your exercise regime.
7. Not having your carbohydrates
There is a misconception that carbs are the enemy to weight loss goals, but the truth is ‘junky’, carbs are. Our bodies need carbohydrates to function properly; they are the main source of fuel.
The key thing is not to overeat carbs, and eating the right kind of carbs.
There are 2 types of carbohydrates;simple carbohydrates; which are low in fiber and are rapidly absorbed into the bloodstream which can cause major spikes in blood sugar levels. These are the ones to AVOID.
Examples: White bread, white rice, pasta soda, sweets, and sugar.
Complex carbohydrates; They contain fiber and take longer for the body to break down, hence providing sustainable energy for the body and don’t cause rapid spikes in blood sugar.
Examples: Sweet potatoes, oatmeal, brown rice, yams, white potatoes with skin, 100% whole wheat bread.
8. Starving yourself
When you drastically reduce the amount of food you eat, you miss out on vital nutrients your body needs to function optimally. Starving yourself will put your body in starvation mode, meaning the body stores fat and starts breaking down muscles for fuel.
While you may drastically reduce a couple of kilos, you will gain it immediately you start eating again.
9.Eating hidden sugar
You might be avoiding the obvious sugar bombs like cakes, candy bars, but also every processed, pre-packaged food you eat probably has added sugar in it.
Common high levels of hidden sugar are: Soda, salad dressing, bread, fruit juice
10. Not drinking enough water
Our bodies are composed of 60% water, almost every single cell in our human bodies requires water to function. Water has zero calories, help in flushing toxins, can boost your metabolism, increase your energy output and help to transport nutrients around your body.
11. Not having enough motivation
Like most goals in life, you should have a bigger reason why you want to lose weight and keep fit more than your excuses. This will enable you to opt for fruit salad rather than a burger; it will enable you to wake up early in the morning for that morning run or go for that 1-hour gym session in the evening.