Hello my name is Sadia.
I am a registered Dietitian and Nutritionist.
Welcome to Catch Lemon.
Now if you've fallen into a weight loss trick or gimmick in the past don't give yourself a hard time.
Most people are caught at one point or another.
I mean, I don't think it's a multi-billion dollar industry for no reason.
Now even though your intentions were pure, I'm sure at this point you are probably a little anxious And you don't know who or what to do when it comes to losing weight properly.
By watching this video to the end you can at least avoid these twelve Very common weight mistakes that I see all the time, plus I'll give you some pointers on what you can focus your attention on instead.
Follow a diet Now distinguish between diet and lifestyle.
Diet is something we do for short-term gains.
While a lifestyle is something that you can see yourself doing Really for the rest of your life, this is where you want to focus your attention.
But if you are trying to lose those 10 pounds or 5 kilograms in one week, you may actually be able to do so But it won't stay that way.
People who follow broken diets often gain this weight plus more.
But this is something you may have already heard so the question is to really ask yourself Then: “Why do I keep jumping from one diet to another or keep trying the same diet over and over again If I can not find any results? " There is one thing my client always tells them by reminding themselves: That if there was a diet that really did work, we would have already known it by now And we were all protecting.
Gains in the short term Now anything that promises immediate results is a gimmick.
This could be the diet.
This could also be a shake, bars, birth control pills, light therapy, laser therapy, and the list goes on.
I'm so sorry for you to break it.
But at least this way, you can save your money instead of spending your time focusing on long-term gains.
Changes you can make slowly and strategically to reach the results you were hoping for.
Calorie restriction Now restricting calories puts our bodies into a state called "ketosis".
This is why this paleo diet and this ketogenic diet are all the rage right now.
Because ketosis suppresses the appetite.
Which clearly means eating less, fewer calories, reducing calories, and results in weight loss .
I mean, why don't you want to do this, right? And we see a lot of people holding these before and after photos.
After two months, after six months .
And you see these shredded bodies and you want it for yourself and I get it.
But what you don't see are these people after two or four years or six years.
Caloric restriction isn't really sustainable in the long term.
And as I mentioned before, you end up gaining that weight again plus more.
The problem here is that restricting calories slows down your metabolism.
So your attempts to lose weight in the future, after the calorie restriction ends, It tends to be slower or completely hindering.
Studies show that long after the calorie restriction has passed, People who eat this way tend to have an unhealthy relationship with food.
Once again, we want the focus here not to be on caloric restriction, but to change a healthy lifestyle.
Not eating breakfast Time and time studies show that people eat breakfast They tend to be less weight and better able to maintain weight loss than those who do not.
Now I get it too, skipping breakfast can seem like a really easy way to cut calories.
But what ultimately happens is unplanned snacking, grazing and overeating later in the day.
Be sure to eat breakfast and try to include more fiber in your breakfast.
Things like whole grains, fruits, nuts and seeds to help keep you full all morning.
Check out the snacks track Now chewing kittens can really add up.
I'm not saying I don't have a snack.
I'm just saying watch the grazing and instead maybe have some snacks planned.
He does not snack at all Now, some people just can't snack at all and they do just fine.
But if your bus history indicates that you are someone who really needs a snack, And I am definitely one of those people, Then, please, have some snacks! Just plan for them.
By planning your snacks and not being deprived of yourself You will be better able to control hunger and lose weight.
This is especially important if you are going 6 to 8 hours between meals.
Snacking helps maintain metabolism in high gear.
Try some fruit, some homemade oatmeal or a small handful of nuts or seeds.
Sipping calories For some people this is the silent culprit.
I am everything to drink juices and smoothies.
But I am talking about the surplus.
Excess juices, sodas, alcoholic beverages, or coffee specialties.
You know the ones at Starbucks that have 500 calories per cup! I mean this is a complete meal in a cup! So stay hydrated, just sip smart.
Drink very little water Now some people don't realize this, but water is absolutely essential when it comes to burning calories.
When you are dehydrated, you withdraw your metabolism, which means slower weight loss.
Try to have a water bottle with you at all times You may also have a cup of water or tea at every meal and snack time.
Eating out Thous-thrus and cafeterias add loads of oil to their foods To keep you coming back more because of the flavor it might add.
Of course this calorie will be much higher than if you were just to make it for yourself at home.
So definitely eat on special occasions, or as a treat, but not as a ritual.
Perhaps you can get into the habit of preparing meals or preparing your own meals for the evening.
This way you will spend less time in the kitchen.
It will also help you with your weight loss goals.
Plus, it will save you some money.
Focusing on willpower Now studies show us again and again that willpower is a "drainable" resource.
This means that if you are going to focus on the willpower to try to eat better or do more exercise, You will probably find that it will not work.
And this really leads to a lot of people frustration and self-blame For not being able to actually hold on to something, it is not your fault.
So what can you do instead? Focus on the cause in strength.
By that I mean ask yourself: Why do you want to eat better or be more active? Write this reason down and Promote why rather than will.
Tunnel vision Are you focusing on just one thing as a source of weight loss? Does food just change? Or just exercise? Food or activity and isolation would definitely help a little But it may not make you fully or completely your weight-loss goals.
You want to look at a wholesome whole approach to health.
So this means adequate hydration.
Adequate sleep, lack of substances, and even a positive emotional state.
You may have heard that Increased levels of stress also increase cortisol in our body which can cause weight gain and It hinders any attempts to lose weight.
So do what you can to find some Zen.
Set unrealistic goals Now again, your intentions may be with that purity But do you find that you are setting these goals that you cannot commit to? Well, instead of feeling frustrated with yourself, It might be more productive to consider seeing if you can find some individual advice Or nutrition training.
Now let's think about the most successful athletes out there, for example.
Their success is undoubtedly due to their tireless efforts, But it is also partly due to the persistent state The guidance and counseling they receive from their coaches.
Having a coach or someone to check-in Extremely powerful when it comes to trying to achieve your weight loss goals.
These are the most common weight loss mistakes that I see all the time.
I know it's not necessarily the easiest trip But giving up will not make it pass any more quickly.
Going to extremes is not really sustainable in the long term.
Slow and steady wins the race here.
I'll let you go now so hopefully you can write down why you're so strong Post it a little and stick it out on your mirror or fridge as a daily reminder to keep it going.
So thanks for stopping by.
I'll see you in the next video.