One of the most important mistakes made by dieters is not giving the body enough carbohydrates. The metabolic needs of people who completely cut out foods such as bread, rice, pasta, potatoes and corn begin to use the carbohydrates in the muscles, which means muscle loss. The main thing should be to restrict fat from your diet. Anyone who only cuts out carbohydrates in a diet will make the mistake of losing weight, but the reality is that the body loses not fat, but muscle and water. If you want the weight loss seen on the scale to be a real weight loss, do not make the mistakes listed below.
Drink less water, avoid edema; It is wrong to consume less water with the thought that it will cause edema. Not consuming enough water will cause both the metabolism and the digestive system to slow down. Consume plenty of water. It doesn't matter before, after or during the meal. Remember that drinking tea and coffee is not water, the water in it is used to remove the caffeine from the body.
Stay hungry and lose weight immediately; We must make your main meals during the day. Having snacks will suppress your desire to overeat at main meals.
For this, my advice would be to consume protein-containing foods such as yoghurt, milk, cheese, fruits and nuts. Proteins prevent your metabolism from slowing down.
Weigh yourself every day and stay tuned; Weighing is important in weight monitoring. But weighing yourself every day can demotivate you. Weigh yourself as much as possible in the morning on an empty stomach, wearing light clothing, and be careful not to do this more often than once a week. There may be a difference of approximately 1 kg between the weight you weigh on an empty stomach and the one you weigh on a full stomach, which causes you to worry about gaining weight and decrease your motivation.
Exercise excessively, burn fat; Exercising along with a healthy diet helps people reach their ideal weight by increasing their metabolic rate. However, excessive exercise and inadequate energy intake can reduce the metabolic rate and cause muscle loss. In people with high weight, suddenly starting intense sports may cause joint problems. Exercise only while dieting Doing so and stopping suddenly when the desired weight is reached may also negatively affect the biological balance.
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