Plenty of guidebooks have been written on how to lose weight efficiently. Some are based on interesting facts, others are based on cliches, and some on gossips, or they are even the result of free invention of the authors. However, the problems with body fat reduction are often not caused by choosing the pointless method, but by making basic mistakes in working on the body. Here are “five deadly sins” committed during the process of slimming.
Too deep calorific deficit
The old truth states that in order to get rid of excessive body fat you just have to eat less. Well, there is a lot of truth in this cliché, although the “quantity” aspect does not exhaust the topic of planning the reduction diet, even if you focus only on the amount of the consumed energy – for the purpose of this topic. Although it may seem that the tempo of slimming is directly proportional to the depth of calorific deficit, the reality is different. If the supply of energy from diet will be too low, the body will start the compensation mechanisms, which, apart from leading to limiting the expenditure, also cause... devouring food. In other words, too deep calorific restrictions cause drastic increase of appetite, which is hard to restrain. As a result, diet is interrupted and is less efficient.
Relying on low-intensity aerobic workouts
As it is widely known, during low-intensity workouts, fat covers more energy expenditure than in case of high-intensity workouts. Therefore, many people cherish aerobic sessions over resistance training. However, in practice, it doesn't have to cause any positive changes. What's more, high-intensity training can be better in shaping the body than walking on treadmill. On the one hand, it is connected with the fact that such workouts protect muscle tissue, on the other, they have positive influence on the tempo of metabolism. For example, after leaving the gym, the tempo of metabolism is higher for about 24 hours. It means, that during that time you burn additional calories. Therefore, if you want to get rid of excessive amount of fat, you should not rely on aerobic low-intensity sessions only.
Too frequent or rash “cheats”
The solutions of “cheat meal” kind may be a nice springboard from the everyday nutrition regime, and they sometimes even support body fat reduction. Unfortunately, some people use such solutions too often, or they use it in wrong way. It is very common to “cheat” in 110%, i.e. using that moment of culinary freedom to eat the most unhealthy foodstuffs in the bigggest possible quantity. That's risky, obviously. First of all, such extreme gluttony may have negative influence on the condition of digestive tract, second of all, it sometimes happens that the dose of calories during such episodes compensates the energetic deficit worked out for the previous days. The result is slower progress in body fat reduction.
Those who sleep little gain weight easily – that's the fact, which is hard to beat, yet, many people don't realise it exists. Sleep deprivation is quite a common problem concerning significant part of our society. Unfortunately, the insufficiency of sleep has negative influence on health – including that called “metabolic” health. It has been observed, that people who don't sleep enough:
are more hungry (when the amount of sleep is not enough, the level of ghrelin – hunger hormone – increases),
are more stressed (during sleep deprivation, the excretion of cortisol is more dynamic and higher in stresfull situation, which may be accompanied by the willingness of releasing the mental tension by e.g. consuming sweets),
think less rationally (however badly it sounds, during the state of sleep deprivation it's much easier to make an irrational decision, you can e.g. agree to eating pizza and a package of biscuits...),
People should sleep at least seven hours a day.
Too much faith in the power of diet supplements
We live in the times when there is a pill for almost any kind of problem. The same situation is with excessive body mass – there are plenty of products, which are supposed to support the process of losing weight. Unfortunately, such products either don't work, or their activity is much less significant than the activity of diet and training. However, you can observe in practice mixing the priorities: many people believe that the results of diet and training depend on the amount or the kind of the supplements one uses. That leads to neglecting the matters of training and diet, which are perceived as “additional” to the supplementation. Of course, you can support the whole process with supplements, and even notice some profits from it, but you should also remember, that their influence on the final results is inconsiderable comparing to that of: a well-balanced diet and well-fitted training.
There are many more potential sins you can commit during body fat reduction, but those mentioned above seem to be especially common and troublesome as a result. When planning a slimming strategy, it's good to think of how to avoid typical mistakes, because they often make the actions you undertake less efficient.