1) Just focus on the scales: Your body weight fluctuates by up to 1.8 kilograms within a day. And if you convert fat into muscle through a lot of training, you won’t lose weight. Monthly photos or measuring the waist circumference are more meaningful alternatives.
2) The wrong amount of calories: A calorie deficit is the key to losing weight. However, studies show that almost everyone underestimates the calories in the food they eat. But be careful: If you eat less than 1000 calories a day, you risk muscle atrophy. This is not only dangerous, but also counterproductive: after all, muscles burn fat.
3) The wrong training: Those who do not train sufficiently with reduced calorie intake lose muscle and slow down their metabolism. So it takes longer to lose weight. On the other hand, if you do too much exercise, you quickly overstrain your body. This is neither effective nor healthy.
4) Ignore the weights: Weight training maintains muscle and boosts metabolism. Studies show that this form of training is an essential part of a successful weight loss strategy.
5) Low-fat or diet products: In many products, low fat often means a large amount of sugar. Do not be fooled. A look at the nutrient table provides clarity.
6) Overestimating the workout: People tend to grossly overestimate the amount of calories burned during exercise. You shouldn’t fill up on a second portion just because of a training session.
7) Low-protein diet: Protein reduces appetite, increases feelings of fullness and boosts metabolism. So why give up?
8) Excessive Expectations: When it comes to weight loss, everyone has big goals, but they’re also often a source of frustration. Setting realistic goals increases motivation and reduces the risk of dropping out.
9) Drink Sugar: Soft drinks are known to contain a lot of sugar. Unfortunately, this also applies to many juices! The calorie deficit quickly becomes a surplus.
10) Finished products: It’s easy to overeat on finished products. With home-cooked meals, with unprocessed ingredients, the feeling of satiety sets in much faster.
Source: Stern
