Incorrect reduction – check if you are making these mistakes

With the summer season approaching, many people dream of a beautiful figure that they can proudly present on the beach. However, the diet should not be a quick spurt, but a successively implemented plan, which is best implemented not a month before the season, but many months in advance. Biology and chemistry cannot be fooled, and the body’s processes need time and the right conditions for change. Are you counting calories, exercising, and the results are still not there? Check if you are not making the following mistakes.

Poorly calculated macro and caloric surplus

The basic factor to start with is the amount of calories absorbed daily. If they are not properly counted, you may find that their daily balance far exceeds the amount needed to lose pounds. The sum of even a small surplus each day on a weekly basis can make a huge difference, and worse, instead of losing weight, we will start to gain weight. Calculating the demand is one thing, but it is important to meticulously calculate all the calories eaten. This is the only way to realistically determine whether or not we are consuming fewer calories than our body needs, and thus whether the reduction is having the desired effect.

Hunger pangs – diet too low in calories

Drastic and prolonged reduction of calories, that is, putting the body into a period of so-called starvation, can negatively affect the metabolism. The body, feeling the shortage of energy, begins to store energy reserves. And although initially the weight may come off a bit, in the long run and after returning to old eating habits, the body will accumulate more body fat. Ultimately, this will lead to an enhanced yo-yo effect and a lack of results from the diet.

No weight training

In a reduction diet, the most important aspect is fat loss. However, by not using strength training, or by limiting physical activity at all, it can be enough to lose muscle proteins and thus reduce muscle mass. It is worthwhile to introduce strength training, which will help in the proper formation of muscles, as well as in maintaining a slender and firm figure. The second, equally important aspect of strength training is muscle building. Muscle tissues take more energy from the body, so the bigger the muscles, the faster the metabolism, which supports fat reduction processes.

Sedentary lifestyle and not enough spontaneous activity

Slight weight loss with dietary restrictions and training can cause a state of frustration. The reason for the slow reduction process may be a sedentary lifestyle and too little (or no) spontaneous physical activity. By increasing the percentage of NEAT in your daily caloric balance, you can burn significantly more calories, which will translate into better results. If you don’t see the results of your reduction, or you’re only losing a few hundred grams a week, try to walk more, choose the stairs instead of the elevator, or jump on a bike. These low-impact activities can actually translate into real fat loss.

Lack of rest

Are you training every day, but still the results are not what you expect? Perhaps the body as a result of overtraining is producing the opposite effect. The recovery process allows the muscles (damaged during training) to rebuild peacefully, as well as bring the body into balance. It is not worth forgetting this element, which is a prerequisite for a properly carried out reduction.

Elimination diets

The keto diet, the Dukan diet, the cabbage diet or the Dabrowski fast. Each of these diets is a way of eating that limits or completely eliminates the contribution of specific nutrients. However, it is worth noting that in a proper reduction diet there is a place, and even a necessity, to consume all macronutrients (excluding products that cause food allergies or intolerances). Unless there are medical reasons for an elimination diet, the exclusion of product groups – carbohydrates, proteins or fats – is completely unjustified. Moreover, it can contribute to health problems and the yo-yo effect. A reduction diet can be effective when eating normal meals properly balanced against the goal.