There are a number of habits that, although they seem healthy, can be counterproductive when trying to lose weight. The big mistake that many make is to exaggerate what is said about these habits, or to think that they work just because some feel good.
The truth of all is that weight loss can vary from one to
another, which is why it is a process that must have professional support. If
you cannot reach a healthy weight, consult with a doctor and nutritionist to
determine the best plan for you.
Also, from now on, try to avoid those good habits that, when
trying to lose weight, are not the best option. We detail them in the following
space.
Healthy habits harm weight loss
A recent study published in the Journal of Human Nutrition
and Dietetics suggests that adopting strategies to form healthy habits is a
determining factor in maintaining weight loss. For this reason, it is important
to get good advice on those lifestyle practices that can help us.
In this sense, we must identify those habits that, although
they have been classified as healthy, can actually harm us when we try to lose
weight. The reason? Many times we misinterpret them or we get carried away by
tendencies that are not really good for our body.
1. Drastically reduce food portions
Getting the amount you eat is correct should not starve you
to death. If you reduce what you put on the plate too much, the body will take
action and nothing good will happen . According to research published in
Perspectives on Psychological Science :
"A reduction in energy intake is counteracted by
mechanisms that reduce the metabolic rate and increase calorie intake, ensuring
the recovery of lost weight."
Therefore, the hormones will turn against you and you will
enter a continuous state of hunger. The result is that anxiety will appear and
you will feel a feeling of failure in your plan. The solution is to achieve a
perfect balance in the diet, including sources of protein , carbohydrates and
healthy fats in fair portions.
2. Bet on light foods
Betting on light or reduced-fat foods is not synonymous with helping you achieve your goals. This variety of products, like those labeled zero or "low fat" only contain less sugar and fat than their original versions, according to a publication in the National Health Service.
Therefore, basing the diet on light foods is not a way to lose weight. The best way to
do this is to include organic, low-calorie foods such as fruits, vegetables,
whole grains , and lean meats. Of course, everything in its proper measure.
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3. Use energy bars and drinks
Refilling your energy tank with bars and sports drinks is
only a good idea if you are going to do sports afterwards. Most are very high
in calories and may not be the best option if you are overweight.
On the other hand, some commercial presentations contain too
much added sugar. That is why, as detailed in a study published in the journal
Open Hear t , they can lead to a deficit of nutrients and energy in people with
obesity.
We recommend water before, during and after your exercise
sessions . Also, if you want a healthier option to increase your energy level,
turn to nuts. A handful will be enough to recharge you.
4. Do excessive cardio exercise
This is one of the worst integrated healthy habits. Don't get obsessed with doing cardio every day . You won't be able to lose as much weight as you would if you combined cardio with strength work .
If you can strengthen your muscles, you will burn more
calories. To obtain the expected results, it is best to consult with a
professional trainer.
5. Abusing artificial sweeteners
Added sugar to meals is a bad idea whether you are trying to
lose weight healthily or not. However, to avoid this, do not fall into the
option of food with artificial sweeteners , because it is not better or more
beneficial.
According to research published in the Yale Journal of
Biology and Medicine , artificial sweeteners are linked to increased appetite
and cravings for sugary foods. Therefore, when it comes to losing weight, they
could actually have the opposite effect.
The World Health Organization ( WHO ) has published a series
of recommendations about the intake of sugars for children and adults. Consult
them so that you have a better idea of what you should do, and in case you
have more questions, you can consult with the nutritionist.
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6. Prioritize gluten-free foods
It has become fashionable to consume gluten- free foods to lose weight because they are considered to be lighter than others. However, this is not so. In fact, it is a common mistake among people to think that these products are beneficial for them when they are not celiac.
Unless you are celiac, you should not make that decision .
As detailed in a study published in Diabetes Spectrum , following a gluten-free
diet out of the blue can reduce the quality of the diet, leading in many cases
to nutritional deficiencies.
Definitely
Avoid these seemingly healthy habits that are actually counterproductive to maintaining a healthy diet and healthy weight. The keys to a healthy diet are to measure proportions well, combine foods well, and make sure each dish has the right amounts of each nutrient.
In addition, we must bear in mind that our needs may vary according to our age, health and habits. Therefore, it is best that we obtain a plan from the hand of trained doctors and nutritionists.
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