When you stare at yourself in the mirror or compare your old photographs, are you often consumed by guilt, or get discouraged by the fact that all your hard work bore you no fruit? Then relax, we at SureSlim are here to help you identify the mistakes that you might be making in your weight loss diet, and you can undertake small-implementable steps to resolve those mistakes. Here are the reasons why your weight loss diet is failing:
Reason #1: You’re Not Drinking Enough Water
No human on the planet can survive without water. It is, however, often underestimated as to how much water is to be consumed daily. According to the National Academics of Sciences Engineering and Medicine, an average healthy adult male living in a moderate climate needs about 15.5 cups (3.7 liters) of fluids a day, whereas for females that number is about 11.5 cups (2.7 liters) of fluids a day. Ensure adequate intake of water; if you aim at losing weight, you cannot afford to fall short of your daily water requirements.
Hydration is a necessity, regardless of your goals. One often-overlooked fact about water is its capacity to fill up your stomach and decrease your tendency to binge-eat. For instance, try drinking a glass of water before a meal, and you will observe that you end up eating less than you normally would. Your weight loss diet must not neglect water, as it acts as a suppressor of appetite by creating an illusion that you are full.
Reason #2: Protein is Lacking in Your Diet
There is no better dietary habit that you can incorporate than consuming foods rich in protein. Most individuals who suffer at reducing belly fat, or weight loss in general, ignore the importance of protein, the deficiency of which can cause you to miss out on improving your metabolic health, fat burning, as well as in gaining muscle mass.
As backed by experts, an adequate intake of protein-rich foods makes you feel full and satiates your hunger. Quite commonly, you might be occupied by this false belief that the protein in your weight loss diet is sufficient. For a healthy and sustainable weight loss, you must consume at least 0.8 grams of protein per kilogram of body weight. Focus on whole foods like chicken and eggs if you’re a non-vegetarian, while vegetarians can rely upon beans, pulses, and tofu to reach their daily requirements of protein.
Reason #3: You Are Not Tracking Your Caloric Intake
For years it has been common knowledge that in order to lose weight, you have to consume fewer calories than you expend. Hence, staying in a caloric deficit becomes an essential part of your diet plans if you wish to attain your slimming goals. You could have the finest workout plan at hand, and be sweating profusely day in and day out, but all of that is a waste if you consume excessive calories. As long as you avoid watching your calories, your weight loss goals would be nearly impossible to achieve.
Reason #4: You Have Become Over-Conscious With Your Weight Loss Diet
If your entire day revolves around distressing the layers of fat around your waist that you want to get rid of so badly, it will take a toll on you psychologically and prove counterproductive to your goals. Maybe, unimpressed by the slow results, you have even resorted to skipping meals or starving yourself altogether. Such extreme steps will only raise your stress levels. Rather, set short-term, realistic goals, and go after them. Be patient, it takes time to see the results of your weight loss diet.
Reason #5: You’re Not Getting Enough Sleep
The one area where people usually don’t look when their weight loss diet is failing is their sleep. Has the hustle-bustle of your work-life, combined with your regulated diet plans compelled you to not prioritize your sleep? According to scientific studies, one of the biggest risk factors for obesity is not getting enough sleep. On top of that, poor sleep is never good for your mental health either. So try to squeeze sufficient hours of sleep into your day and observe the benefits that come along with it.
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Here are some more valuable information apart from weight loss diet, you can follow these to get success with your weight manage journey:
It is a myth that starving yourself will help you lose weight. Starvation diets often create serious health issues and can even lead to binge eating. Instead, you should eat small healthy meals every 4–5 hours. This will help in keeping your metabolism rate constant and accelerate your weight loss.
Exercising is an essential part of any weight loss diet. Just because you are eating only vegetables and fruits and avoiding junk food in your meals, it does not mean that you will lose weight. It is important to do some amount of exercise to speed up your metabolism and burn the calories that you have consumed throughout the day.
You need to do cardio exercises for 30–45 minutes at least 3 times a week. If you’re consuming a lot of calories and doing little or no exercise, then this is one of the reasons why your diet has failed.
As advised above, water flushes out toxins from the body, strengthens your immune system and improves digestion. Drinking about 2 liters of water daily will improve the quality of your skin and hair, reduce hunger pangs and make you feel energetic throughout the day.
Also discussed previously, lack of sleep increases hunger hormones such as cortisol and leptin, which can lead to increased appetite, food cravings and weight gain. It is recommended that you get at least 7–8 hours of sleep daily to ensure a good night’s rest.
Fiber-rich foods such as vegetables, fruits, and whole grains are essential for carrying out bodily functions such as digestion and detoxification. It is absolutely essential to include these foods in your diet if you want to lose weight. However, if you are eating them but not in large enough quantities, then chances are that your body is not getting the required amount of nutrients it needs. So consider adding weight loss diet in your plan of action.
A weight loss diet is essentially a plan that you follow for a specific period of time to reach your goals. The lack of a plan means that you have no direction. Without direction, you have no way of knowing if you are on the right path, if the path is too long or if there is even any path at all. Most people make the mistake of thinking that if they just cut down calories and exercise more, that’s all there is to it. They don’t realize the importance of setting specific goals and planning each step in detail to achieve those goals.