Every year, World Obesity Day is celebrated on 4 March to raise awareness about the global obesity crisis. While millions of people aim to shed additional kilos, many inadvertently adopt habits that can vandalize their efforts. Despite good intentions, these weight loss mistakes can increase weight rather than damage. There are five common errors here that can catch you back from achieving your fitness goals.

1. Leave food to cut calories

One of the most common misunderstandings about weight loss is that to give up food – especially breakfast – can help for cutting calories and weight loss. However, research otherwise suggests. According to a study published in the Journal of Nutritional Biochemistry, exiting food can slow the metabolism and increase hormones of appetite such as ghralin, which leads to greater in the day later. In addition, irregular food patterns can cause insulin resistance, a risk factor for obesity and metabolic disorders.

What to do instead: Pay attention to eating balanced food at regular intervals. Opt for protein-rich breakfast and fiber-filled food to keep you full and maintain stable blood sugar levels.

2. Relying too much on ‘diet’ and processed foods

Many people turn to ‘low fat,’ sugar-free, or ‘diet’ foods, assuming that they will help in weight loss. However, these products often contain artificial sweeteners, preservatives and hidden sugars that can disrupt metabolism and contribute to weight gain. Research published in the Canadian Medical Association Journal suggests that artificial sweetness can actually increase crawings and promote fat accumulation.

What to do instead: Choose the complete, discovered foods on packed diet foods. Fresh fruits, vegetables, whole grains, and lean protein offers the essential nutrients without unwanted additives.

3. Overdowing cardio and ignoring strength training

Cardio practice such as running, cycling and aerobics are great for burning calories, but only relying on cardio can backfire. Excessive cardio can cause muscle loss without power training, which slows up metabolism and makes long -term weight maintenance difficult. A study in obesity reviews stated that resistance training plays an important role in fat loss by increasing lean muscles and improving metabolic rates.

What to do instead: Mix cardio with power training exercises at least three times a week. Resistance training helps in the manufacture of muscles, which in turn also burn more calories than comfortable.

4. Not getting enough sleep

Lack of sleep is often ignored as a factor of weight gain. According to a study published in The Annals of Internal Medicine, sleep deficiency can disrupt hormone levels, leading to increased appetite and craving for high-calorie foods. Sleep deprived people consume more sugars and fatty foods, which increases weight over time.

What to do instead: Targets for quality sleep of 7-9 hours per night. Maintain a consistent sleep schedule, reduce screen time before bed, and create a comfortable gold routine to improve sleep quality.

5. Drinking too much liquid caloripopi often underestimates the number of calories that they consume through beverages such as sugars drinks, fruit juices and even ‘healthy’ smoothies. A study in the American Journal of Clinical Nutrition found that liquid calorie does not trigger a sense of completion similar to solid foods, causing more calories to be consumed.

What to do instead: Choose the option of water, herbal tea, or black coffee instead of high calorie drinks. If you enjoy smoothie, make them at home with full fruits, vegetables and protein sources such as Greek yogurt or nuts.

It is important to identify that losing weight is not only about eating less and exercising more – it is about durable and healthy habits. Remember, small but frequent changes in maintaining a healthy weight are the key to long -term success.

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