Why are calorie counting apps dangerous, why you shouldn't trust dietary supplements and what popular diets won't do you any good? BeautyHack learned from nutritionist Alla Ponimatkina what mistakes those who lose weight make every day.
Alla Ponimatkina (@dietolog_pp_alla)
The author of his own method of losing weight, based on a balanced proper diet without hunger strikes and dietary supplements; individual support during the entire period of weight loss online; preparation of an individual menu and recommendations for maintaining weight after losing weight.
Drink too little water
Pure water is the basis of weight loss. Many people mistakenly think that eating healthy will be enough to help you lose weight, but this is not the case. Water speeds up our metabolism, and weight loss processes are started only thanks to it.
But it is also wrong to think that another liquid also affects weight loss - for example, tea and coffee have carbohydrates, so they will not help you lose weight. Do not forget to drink about two liters of water a day - a smaller volume will slow down your metabolism, and a larger one (over three liters) may have a bad effect on your kidneys, especially if you do not live in a hot country.
Are fond of untested dietary supplements
If you eat a healthy and balanced diet, there is no need for dietary supplements. First, most of them are just a publicity stunt and an attempt to shake the money out of you. Secondly, the substances declared on the label are often not absorbed. It is better to pay attention to your diet, eat more healthy fats and fiber - and your body will receive all the necessary elements in sufficient quantities, and most importantly, in the best quality.
Hoping for mono diets
Mono-diets are now very popular - they lose weight on buckwheat, for example, or only on vegetables. Firstly, such a diet cannot be called balanced - that is, the body does not receive enough proteins, fats and carbohydrates, which it needs both for losing weight and for maintaining normal functions.
Therefore, mono diets are harmful, and besides, with the help of them, unfortunately, you will not lose weight - for this, the body needs protein and a sufficient amount of fats and complex carbohydrates. If the weight goes away, it is only due to the muscles - again, due to the insufficient amount of protein. Therefore, when we "get off" from the diet, the weight quickly returns. Another drawback of a mono diet is breakdowns. You cannot sit on one product for a long time - as a rule, this lasts no more than a week.
Exhausting yourself with strength training
In order to lose weight, it is important to eat a balanced diet. But many people mistakenly think that in order to lose weight, you need to immediately sign up for a gym and exhaust yourself with training - this is absolutely not the case.
Firstly, if you, deciding to lose weight, immediately grab the dumbbells and barbells, you will begin to actively grow muscles and muscle mass. They are heavier than fat, so on the scales you will most likely see a "plus" - despite the fact that you eat right and actively work out in the gym. For those who are just starting to lose weight, the best solution would be to give up strength training - leave only cardio: a treadmill, an exercise bike, walking or step exercise for about forty minutes.
Give up exercise completely
It is possible to lose weight without physical activity, but it is better if cardio training is still present in your life. First, they help us burn calories - as a result, we lose weight faster. If strength training is aimed at increasing muscle mass, then cardio just burns fat - what you need to lose weight.
It is enough to practice two or three times a week for 40 minutes or just walk 10-15 thousand steps a day.
Using weight loss apps incorrectly
Some calorie counting apps aren't effective, but it's hard to figure it out - unless you're a professional nutritionist. Firstly, in order to use them wisely, you need to be able to correctly calculate your KBZhU rate - during weight loss, it can change. Secondly, such applications often contain average data on proteins and carbohydrates, and in fact, the foods you eat may have a completely different KBZHU. Effective weight loss can only be under the control of a competent specialist who will compose a ready-made diet for you and prescribe the weight of the portions.
Are you fond of cheat meals
If you took up proper nutrition and began to lose weight, then hold out for at least a month or a month and a half without violations - this will help avoid breakdowns. A cheat meal, or “loading” day as it is called, is one such violation and is best planned in advance, such as for breakfast on Monday. That way, you know that you are eating exactly 200 grams of certain foods you want, and you can safely return to your diet.
When you have not completely rebuilt your body for proper nutrition, such a “loading” day can become a habit, so strict control is needed here.
Are fond of detox diets
Detox diets, like mono diets, have no benefit for those who are losing weight and, in general, for a healthy person, because the diet will be unbalanced. That is, protein and slow carbohydrates are completely excluded. The human body will not receive a sufficient amount of important substances, and therefore you will not last long on detox diets.
If you still want to try detox, do yourself one "cleansing" day - and no more than once a week, and the rest of the time just stick to the right diet.
Hope for cosmetology
Anti-cellulite creams and scrubs, of course, are effective, but only in combination with proper nutrition and physical cardio-activity. If you just apply the cream, the subcutaneous fat won't go anywhere. If you want to lose weight as much as possible and you have more than 5-10 extra pounds, first of all, you need to do proper nutrition, and then use anti-cellulite creams. Everything in the complex will give very good results, but without food, unfortunately, they will not.
Believe in fat burning foods
Of course, many people want to do nothing and lose weight at the same time - that's why they believe everything that they write on the Internet about pills, teas and miracle cocktails that burn fat. This is just a marketing ploy! First, there are no negative calorie foods, and no teas will get you rid of excess fat. Only proper balanced nutrition and regular water intake will help to lose weight.
Only this will start metabolic processes and initiate the process of losing weight, besides, the weight after proper nutrition does not return - again, unlike all these pills and supplements, after which, after a week, the weight can return and even increase. In addition, miracle cocktails like Herbalife can be dangerous for the kidneys - a lot of patients come to doctors with problems after such drinks.
Taking too long breaks between meals
Many people think that if you starve and don't eat anything, you can lose weight. Or worse - that you need to starve or cut portions to a minimum. This is a mistake - when we eat little, it only slows down our metabolism. Because the body begins to think that it is in some kind of hungry environment and it urgently needs to store fat.
The disadvantage of such hungry diets is that, on the contrary, you gain weight - this is how our body works. A full breakfast, lunch and dinner are the minimum number of meals for those who are losing weight and for everyone else.
Looking forward to losing weight quickly
When we go on an express diet, we burn both muscle and fat masses very quickly. The body loses weight extremely quickly and begins to store fat just as extremely - and a breakdown is inevitable. Therefore, you need to lose weight gradually: you should not lose 10-15 kilograms per month, but about 6 kilograms - the maximum, of course, depends on your initial weight. Do not chase after quick results, because just as quickly all these lost pounds will return, and even with "friends" - work for the future.
Thoughtlessly following the advice of incompetent bloggers
Nowadays it is very common to meet the so-called "specialists", handing out advice to the right and to the left about losing weight and a healthy lifestyle. Often, these bloggers, whose recommendations you listen to, are far from nutritional and do not have any knowledge and qualifications. Based on unverified articles from the Internet, they begin to offer their methods of losing weight, and their subscribers simply blindly follow these tips.
Thus, you can simply harm your body, so you should only apply for a diet to a competent nutritionist who has been working in this field for a long time and has diplomas and certificates confirming his activities.
Are you fond of sugar substitutes
Now store shelves are littered with dietary products that supposedly help you lose weight, such as fitness bars. They contain a decent amount of fast carbs and calories that will not allow you to lose weight. If you pay attention to the composition, you will understand that there are too many calories in them, and in the manufacture they used nuts, and flour, and a sugar substitute.
The latter, by the way, can also hinder weight loss. It's one thing when you swap sugar for a natural sweetener (like stevia) and add a little to your tea for breakfast - then it can be a good alternative. But fructose in foods is the same sugar, one hundred percent fast carbohydrate, which is immediately absorbed into the bloodstream, turns into energy, and excess energy turns into subcutaneous fat.
Do not pay attention to KBZHU
Many people think that you can lose weight by counting calories, but not paying attention to proteins, fats and carbohydrates. For example, say you eat 1200 calories of chocolate each day within your daily requirement and hope to lose weight so quickly and easily. Unfortunately, this will not work - in order for the weight to leave evenly and not return, it is imperative to calculate the BJU.
There are many sites where you can learn how to calculate your rate, as well as a good Fat Secret app where you can enter foods you eat and get information about the calories, proteins, fats and carbs they contain.
Not eating enough fiber
Fruits and vegetables are very rich in fiber, which, of course, must be included in your diet for all people. Eating a healthy diet, eating protein and eating few vegetables can have a negative impact on digestion, so meat or fish meals should always be accompanied by vegetables.
Many people also mistakenly think that fruit juices are healthy and can be the main source of fiber. Dietary fiber does not get into the juice, but fructose concentrate remains, which, firstly, has a negative effect on the stomach, and secondly, it turns into a fast carbohydrate and is deposited in fat.
Are fond of low-fat foods
This error can very badly affect the functioning of the brain, heart and blood vessels, because fats are necessary for the proper functioning of organs. If you eat low-fat cottage cheese or you like to drink low-fat kefir, then simply add other foods containing fats to your diet. These can be oily fish, beef, nuts, or avocados. As for dairy products, 5% fat is perfectly acceptable if you are trying to lose weight.
Snack too often
This will lead to the fact that the daily rate of carbohydrates will be exceeded, and the rate of proteins, on the contrary, will be lowered. Too many carbohydrates will not lead to weight loss, even if you eat a little nuts and fruits - so you will simply exceed your norm.
Make sure you have three main meals and two snacks. During the first snack, you can eat nuts and fruits, and in the second, it is better to choose something proteinaceous: for example, vegetable salad, protein omelet, cottage cheese or kefir.
Consume hidden sugar
Dried fruits and fruits contain a lot of hidden sugar. Often girls think: "I will not eat, just eat an apple." This is wrong, because the sugar in fruits interferes with weight loss, which is why all nutritionists advise to eat them before 4:00 pm, and even better for breakfast or the first snack. The same goes for dried fruits and juices, which I already talked about - drink no more than one glass and only for breakfast.
Hoping for protein diets
Protein diets are very bad for weight loss. Firstly, a large amount of protein without sufficient water intake is a very heavy burden on the kidneys. They simply will not be able to cope with such a volume, and problems may begin in a week. Therefore, the way out of this is only a balanced diet in compliance with the norms of proteins, fats and carbohydrates.
Protein shakes do not contribute to weight loss at all, even when viewed as a protein substitute. Maybe they contain in their composition some amount of protein stated on the package, but it is absorbed only by 30% of the norm, so there is no point in using such cocktails. It is best to eat chicken breast, fish, cottage cheese, or egg whites that contain the maximum amount of protein.