1. Not eating enough protein.
One very common problem I face is that very few people consume enough protein for their needs when it comes to weight loss. An average person requires up to 0.82g per pound bodyweight of protein per day, and up to 2g/lb for a weight loss when on a low carb diet. It takes energy to digest it in the first place, which makes high protein diet effective at maintaining higher metabolism.
2. Not eating enough.
Another mistake I frequently see is lack of total calories for extended period of time. While restricting calories for a short time is a sureway to stimulate weight loss, doing it for too long can have negative effect on metabolism, inhibiting thyroid function and leaving body in starvation mode that leads to fat gain.
3. Having unhealthy GI tract.
This is where everything starts: before your food becomes macro- and micronutrients, it has to be broken down, mushed and emulsified in order to go down the intestines for nutrient absorption. If the digestive system does not function as it supposed, it could be the leading factor of nutrient deficiencies and lack of fitness progress. Keep in mind that a huge fraction of our nerve cells surround our stomach alone. Food intolerances, allergies and low acid level can contribute to malnutrition, release of stress hormone cortisol and increase of belly fat.
4. Staying inactive for too long.
Whether you want it or not, human body was meant to be moving. Like, all the time. Just an hour of sitting can drop metabolism and start an unpleasant hormonal cascade that can slow down weight loss. Now, movement doesn't necessarily have to always be a strenuous one, but next time you want to drive to the corner store, consider taking a walk instead.
5. Avoiding fats.
Despite common belief, fat does not make you fat. Despite even more common belief, saturated fat will not give you a heart attack. In fact, fatty acids and cholesterol are the building blocks for the hormones and the membranes of our cells. Those who gain weight due to excess dietary fat, would most likely gain it from excess carbohydrates and protein coming with it.
6. Being too strict to your diet.
I admit that weight loss (or any fitness goal for that matter) requires a certain level of discipline and determination, and for many people it would not come easy. However, do not join the ranks of the food-Nazis: unless you are a physique athlete getting ready, having an occasional cheat meal would do more good than harm. Just don't make it too frequent: one meal every five to seven days would relieve the stress of the nutrition plan, boost your metabolism, prevent from becoming a social outcast and generally make your nutrition much easier to maintain.
7. Doing too much cardio.
Yep. That's right. All those wasted hours of walking on incline treadmill while reading a magazine could have been spent much more efficiently to rid of that flab around waist. Now, I do admit that for very inactive individuals with high levels of body fat, that kind of activity can be of a benefit (just as ANY activity would). Otherwise, long steady-state cardio will give you nothing but muscle loss and extra belly fat. Instead, focus on high intensity interval training (HIIT) for 10-15 minutes at a time. But remember, you do not feel like dying at the end of those 15 minutes, you're not doing it right.
8. Having poor sleep.
Not enough sleep or irregular sleeping patterns can damage your progress as well. It can disrupt daily cortisol cycle and alter the hormone levels that would make your fat loss more difficult.
9. Buying "heart-healthy" food.
Yep. All those "healthy" cereals that became a staple of the North American diet is nothing but a scam. Low in protein, high in simple sugars, low quality added vitamins and pro-inflammatory ingredients, the only thing that's good about them is the dietary fibre (yet still less than most unprocessed sources of whole grains).
10. Counting calories.
Another characteristic of a typical food-Nazi: knowing how many calories is in every food item, adding them up, and god forbid if they shoot over their 'calculated' requirement. We are humans: living beings, not mindless machines. Our bodies do not work like calorimeters, it is more important to understand where those calories come from than how many. When we look at our plates we see the food, not abstract form of energy. So don't stress yourself through food and go enjoy that steak!
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