The 5 most common diet mistakes when you want to lose weight and can’t do it

When you are about to start a diet, one thing should be clear: from now on, you have no room for error, because any wrong step can ruin your progress on the path to weight loss and a healthy lifestyle.

Many diets that seem very promising fail because they are too demanding and therefore too difficult to maintain long term. There is no magic formula or direct path to weight loss.

The first thing to remember is to choose your diet wisely. Then, don’t make missteps that will take you away from your goals. You may be neglecting certain habits that seem beneficial to you but, in reality, are harming your chances of losing weight in the short or long term. The magazine Eat This Not That consulted a number of healthy eating experts to learn about some of these habits.

Not eating enough during the day

Not overeating does not always translate into effective weight loss. “Eating too little throughout the day can have the opposite effect on your metabolism, making you hungrier and causing you to overeat later in the day,” says nutrition expert Melissa Mitri. Be careful not to skip meals (unless you practice intermittent fasting, which is often ineffective).

Opt for meals that are consistent and balanced in terms of nutrients and favor proteins, healthy fats (chicken, salmon) and fiber (fruits and vegetables). The main thing is that your body feels full and you avoid resorting to unhealthy foods at odd hours.

Not enough fiber

“Fiber is a type of indigestible carbohydrate found in plant foods that slows digestion and increases satiety, which promotes weight loss,” says Mitri. Therefore, if you don’t get enough fiber, you may feel hungrier, making your goal harder to achieve. The expert recommends eating 25 to 35 grams of foods rich in fiber, such as quinoa, oatmeal, fresh fruits or vegetables.

You don’t have a good breakfast

What is considered the most important meal of the day cannot be neglected if you want to lose weight or is not given enough importance. “A nutritious breakfast protects you against weight gain because it keeps you full for the rest of the day and makes you feel fewer cravings as the hours go by,” says Mitri. “Eating a balanced breakfast every morning helps regulate blood sugar levels, which can intensify hunger. Opt for eggs and foods high in healthy fats like avocados.

Drink empty calories

Carbonated drinks and alcohol are completely prohibited as part of an effective weight loss diet. The same goes for industrial bottled shakes which, unless they specify low sugar, are probably not healthy at all. “Liquid calories have no nutritional value and can quickly accumulate in the body, contributing to unwanted weight gain,” emphasizes the expert.

Not controlling portions

Not being aware of how much food you eat at each meal is one of the biggest eating mistakes you can make. Portion control is a very important part of any effective diet because it helps you avoid consuming more calories than you need. “To maintain gradual weight loss, always keep an eye on portion sizes and avoid consuming too many calories,” suggests Lisa Young, author of several weight loss books. “If you serve yourself a larger quantity, you will increase the likelihood of overeating and mindless eating, so check your portions and listen to hunger and fullness signals.