8 Most Common Mistakes When Trying to Lose Weight
Did you know that people who diet without proper guidance often gain weight instead of losing it — all due to common dieting mistakes they aren't even aware of? Here are the 8 biggest mistakes made while dieting!
The number of people complaining about excess weight has been growing day by day under the influence of the pandemic. Many people turn to various diets in order to shed extra pounds and achieve a healthy, fit body. Dyt. Psk. M. Berrin Ak from Nişantaşı Hospital notes that those who diet without proper knowledge often end up gaining weight instead of losing it — due to dieting mistakes they aren't even aware of. Emphasizing that healthy weight loss is indeed possible, she states, "What truly matters in a healthy diet is reducing fat mass," and goes on to explain the 8 most common dieting mistakes.
Having a healthy and fit body is the greatest wish of all of us, regardless of gender. Working from home and limited social life brought on by the pandemic have been causing us to pack on extra pounds. Dyt. Psk. M. Berrin Ak, who warns that those trying to lose weight without expert supervision are at great risk, emphasizes that unconscious dieting mistakes can lead to weight gain and may put one's health at risk.
Completely eliminating carbohydrates from your diet
One of the biggest mistakes made while dieting is cutting out all carbohydrates — bread being the most common casualty. The body uses carbohydrates as its primary energy source. The brain, in particular, needs glucose — the building block of carbohydrates — for energy. When carbohydrates are not consumed in sufficient amounts, the body starts drawing energy from muscle tissue. This leads to muscle and water loss. As muscle mass decreases, the body goes into a protective mode, the metabolism slows down, and the person becomes more prone to weight gain. To prevent this, add complex carbohydrates — such as legumes, fruit, and whole-grain foods — in the right amounts to all of your diets.
Weighing yourself constantly
Stepping on the scale multiple times throughout the day is one of the common dieting mistakes. Frequent weigh-ins can lead to misinterpreting the natural weight fluctuations that occur during the day, and the resulting drop in motivation may cause you to abandon your diet before reaching your target weight. For proper motivation and weight monitoring, you should weigh yourself once a week, on an empty stomach, and at the same time of day.
Eating nothing after 6:00 PM
It is true that metabolism slows down in the evening and that eating late can lead to digestion problems and weight gain. However, when you consider the time it takes to leave work and get home under today's conditions, it becomes clear that avoiding food after a certain hour is not a one-size-fits-all rule. For this reason, just as a diet needs to be personalized, meal times should also be tailored to the individual. Food consumption should be stopped at least 2 to 2.5 hours before going to sleep.
Consuming "light" products without limits
There is a common misconception that light products consumed to aid dieting are calorie-free. These products do contain calories, albeit fewer than their regular counterparts. In addition, various nutrients and sweeteners are added to these reduced-calorie products to enhance flavor. For this reason, before purchasing light products, you should carefully read the nutrition label and be mindful of portion sizes.
Trying to lose weight rapidly in a short period of time
Although many people aim to lose weight quickly in a short amount of time, spreading the process out over time is necessary for healthy weight loss and for keeping the weight off. When weight is lost too quickly, complaints such as stomach problems, hair loss, anemia, and psychological issues can arise. Research shows that weight lost slowly and steadily is more effective for long-term weight management.
Consuming excessive amounts of herbal teas
Herbal teas, which offer numerous health benefits when consumed regularly, have no direct effect on weight loss. Herbal teas can also cause health problems when consumed in excess; support from them should only be sought after establishing a balanced nutrition program under expert supervision and achieving a calorie deficit.
Going without food for extended periods
In diets involving prolonged fasting, muscle and water are lost instead of fat. This may be perceived as weight loss; however, what truly matters in a healthy diet is the reduction of fat mass. When you go without food for long periods, your metabolism slows down, and the moment you start eating again, the lost weight comes right back. This creates a vicious cycle. In addition, diets involving prolonged fasting can lead to health issues such as blood sugar imbalances, fatigue, and dizziness. Extended fasting diets whose benefits for health and weight loss have been scientifically proven should only be carried out under the supervision of a nutrition specialist for lasting and healthy weight loss.
Losing weight by eating only a single food
These diets, typically based on information gathered from the internet, fall outside the scope of healthy eating. Over time, they cause a range of health problems related to nutrient deficiencies, such as vitamin and mineral shortfalls. For healthy weight loss, avoid single-food diets and make an effort to consume a balanced mix from all food groups.
