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Here are the 12 most common mistakes you make when you DECIDE to lose weight, for real!
1. *Setting Unrealistic Expectations* - For example, expecting to lose 10 kg in 10 days. This is not only unrealistic, but also unhealthy.
2. *Skipping meals* - Whether you're on an intermittent fasting diet or not, skipping meals can lead to overeating at other meals.
3. *Completely eliminating a food group* - For example, eliminating all carbohydrates, when in fact you should only avoid unhealthy carbohydrates.
4. *Insufficient protein intake* - Protein is essential for satiety and maintaining muscle mass.
5. *Quick Demotivation* - It's normal to have less than perfect days. The important thing is to get up and keep going.
6. *Over-focusing on cardio over strength training* - Both are essential for a healthy and balanced body.
7. *Not getting enough sleep* - This can lead to increased levels of cortisol, the stress hormone, which can stimulate fat storage and muscle breakdown.
8. *Excessive Starvation* - It is important to understand the concept of hormesis, which refers to the fact that an environmental agent can have a beneficial effect at low doses and a harmful effect at high doses【10†source】.
9. *Insufficient water intake* - If you don't hydrate enough, you can mistake hunger for thirst, which can lead to overeating.
10. *Lack of Consistency* - No matter how good your plan is, if you don't follow it consistently, you won't see the results you want.
11. *Too much focus on the scale* - Your health and well-being should not be measured in pounds alone.
12. *Lack of Motivation and Discipline* - Are essential to succeeding in any health or fitness goal.
Sources:
pubmed.ncbi.nlm.nih.gov/32398...
www.ncbi.nlm.nih.gov/pmc/arti...
pubmed.ncbi.nlm.nih.gov/30379...
Time Stamps:
1:00 - Mistake 1 : Unrealistic expectations
2:35 - Mistake 2: Jumping over tables
4:53 - Mistake 3: You completely cut out a food group
6:36 - Mistake 4: You limit the number of proteins
8:03 - Mistake 5: Rapid demotivation
9:02 - Mistake 6: You only do cardio
9:52 - Mistake 7: You don't get enough sleep
10:40 - Mistake 8: Extreme hunger
11:48 - Mistake 9: Dehydration
12:59 - Mistake 10 : Lack of consistency
14:33 - Mistake 11: You don't prepare your meals in advance
16:24 - Mistake 12: You focus too much on the scale
👨🏼⚕️Who am I?👨🏼⚕️Mihail Pautov, specialist in general surgery and research assistant / content creator.
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