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9 mistakes that sabotage your weight loss efforts

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PT Health Life – Some daily habits you think are good for weight loss, turn out to be harmful. Here are 9 common mistakes that sabotage your weight loss efforts.

1. Skip meals

Often people assume that dieting means eating very little. However, according to famous nutritionist Melissa Mitri, you’re making a mistake if you don’t eat enough. In fact, this has the opposite effect and can cause you to gain weight.

“Eating too little can upset your metabolism, making you feel hungrier and eat more later,” says registered dietitian Melissa Mitri.

Make sure not to skip meals. Instead, enjoy nutritious, balanced, and healthy meals. Only then will you not look for unhealthy snacks.

2. Snack at night

After a long, hard day, it’s completely understandable that you want to enjoy and reward yourself with delicious food. However, eating late at night can make you gain weight .

Eating late is one of the common causes of weight gain.

” Eating at night can destroy all your weight loss efforts . Eating late often leads to excess calories,” says nutritionist Melissa Mitri.

Because often for late-night meals, you often look for snacks such as chips, cakes, milk tea or ice cream – these foods are high in sugar and fat and can make you gain weight uncontrollably.

If you do snack, choose healthier foods like popcorn or fruit or salad.

3. Not eating enough fiber

Not eating enough fiber is a mistake that will ruin all your weight loss efforts. Fiber can slow down digestion and increase feelings of fullness, helping you lose weight effectively.

If you don’t get enough fiber, you will always feel hungry. Therefore, you will snack to compensate, leading to weight gain. You should eat a minimum of 25-35 g of fiber-rich foods per day such as whole grains, fresh fruits and vegetables every day.

4. Don’t eat breakfast

Breakfast is considered the most important meal of the day. If you don’t eat breakfast, you will always feel hungry and eat a lot during the day.

A nutritionally balanced breakfast will help you regulate blood sugar and reduce insatiable cravings during the day.

5. Get too many calories from bottled drinks

Bottled drinks such as wine, soft drinks, etc. do not provide much nutrition but have excess calories, which can cause you to gain weight uncontrollably.

So, if you want to lose weight, stay away from high-calorie drinks.

Many people drink instead of eating to lose weight. This is a misconception because bottled drinks do not provide much nutrition but have excess calories.

6. Eating too much healthy fats

Dr. Lisa Young, author of the book “Finally Full, Finally Slim” said that sometimes “super foods” can also make you gain weight if overused.

Healthy fats like avocado, nuts and olive oil are only suitable when eaten in moderation. When you eat a lot, excess fat and a lot of calories can ruin all your weight loss efforts.

Although considered a “superfood”, eating too much avocado can cause your body to have excess fat, leading to weight gain.

According to Dr. Lisa Young, when eating these healthy “superfoods”, you should make sure to eat a balance of other food groups to ensure balanced and comprehensive nutrition.

7. Drinking too many smoothies

Smoothies are delicious and are often recommended in weight loss diets as long as they are not abused. Drinking too many smoothies during the day can affect your weight loss efforts because these drinks are high in calories.

Even though it is a healthy food and recommended for weight loss, drinking too many smoothies can leave you with excess sugar and calories.

“Fruits are very good for health. However, drinking too many smoothies can increase blood sugar levels. Most smoothies lack protein, an important ingredient that stabilizes blood sugar.”, Dr. Young said.

8. Not controlling portion sizes

Not paying attention to portion sizes is a common mistake that causes you to gain weight. For example, instead of eating a small plate, you eat a large plate containing a lot of food.

Portion control is important to avoid taking in more calories than your body needs. Because the weight loss process requires your body to burn more calories than you take in.

9. Diet following trends

To lose weight sustainably, don’t follow diet trends. “Fad diets are often not personalized to your condition and only limit certain foods,” said nutritionist Mitri.

Fad diets can cause you to have nutritional imbalances and prevent you from losing weight sustainably. Instead of this type of diet, it’s best to maintain an overall healthy diet that includes your favorite foods in moderation.

If necessary, ask a nutritionist for advice to create a meal menu suitable for your body.

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