It is common for people to join the gym to improve their health. But, although some deny it, achieving an attractive physical appearance is also one of the priority objectives .

Playing sports is healthy and brings many benefits not only to our physical well-being, but also to our mental one. However, if we want to lose weight, physical exercise is only part of the job. The control of the psychological aspects and the correct diet will determine our success or failure.

Most common errors in dieting

But going on a diet is not easy and when after a few weeks it is found that the layer of fat that covers the body has not disappeared, frustration and demotivation sets in.

In this article we explain the most common errors when going on a diet .

1. Unrealistic

Without a doubt, one of the most frequent errors is not being realistic . When we start a diet, it is possible that we are hyper-motivated, that we have an idea of what our body will be like after a few months and how good we will not feel. But the reality is that weight loss is a slow process, in which we have to work hard; and depending on the percentage of body fat, we will need more or less time.

Lack of motivation is not good, but neither is excess, which often ends in frustration and, paradoxically, in demotivation.

2. Follow a miracle diet

And of course, not being realistic is often caused by misinformation . The Internet and the digital world have entered our lives with a vengeance. In this context, it is easy to get carried away by infoxication. Furthermore, the large companies dedicated to the nutrition sector constantly bombard us with messages that send us a mistaken vision of reality. It seems easy to achieve a body of ten in a month by following a certain type of diet or consuming a certain supplement.

In the last decades, different diets have emerged that are not at all healthy. For example, some reduce carbohydrate intake, or are based on excessive protein consumption. The reality is as follows: When it comes to nutrition, the shortcuts are not good. This can produce a rebound effect after a while, and the consequences not only affect our health, but also our goal of losing weight.

3. Not eating enough

But, in addition to these diets, there are others that simply make us hungry . It is true that when we want to lose weight we must consume fewer calories than we burn. But that doesn’t mean we should go on a hunger strike. We must select foods that satisfy us and consume products with a high nutritional value.

4. Do not eat 5 times a day

Another popular strategy is to eat five meals a day. In this way we avoid spending long hours fasting, and our body is always well nourished , which will have a positive effect not only when it comes to losing weight, but our concentration or our mental state will also benefit.

In short, if we spread the daily calories over 5 meals and it is possible to control hunger, it keeps the body and metabolism at optimal levels and also allows us to lose weight.

5. Skipping breakfast

Especially important, and this is why it should be highlighted, is skipping breakfast. Breakfast is perhaps the most important meal of the day. If we don’t have breakfast, this fact will accompany us throughout the day. However, equally important is dinner. You can have a light dinner, but you can’t go to bed without it, because at midnight you can suffer the consequences.

6. Not sleeping well

Sleeping well or badly will be crucial when it comes to following a diet or not . If you sleep well, our metabolism will work better. Otherwise, if you sleep badly, you will be tired during the day which will affect your other habits such as eating.

7. Stressful Lifestyle

A stressed lifestyle is detrimental to following a diet . You will rarely manage to eat at the right times to prepare the right food, so it will result in total failure. In addition, this will force you to eat fast, which will influence your satiety.

8. No physical exercise

As already mentioned, the practice of sports is essential to lose those extra kilos . There are several studies that show that for long-term fat loss it is necessary to combine nutritional aspects with the practice of physical exercise. Without the latter, it is difficult to provoke a healthy energy imbalance.

9. Not well hydrated

Water is essential not only for life, but also if we are on a diet . Water will help you feel full and burn fat, and if you do sport you will be hydrated. A good option is to drink water with lemon, which will also give you an extra dose of vitamin C

10. Do not include fruits

Fruits are low calorie foods but have a very high nutritional value. In addition, they contain fiber that helps regulate our bowels and make us feel full. Exchanging unhealthy foods, such as industrial baked goods, for fruit is a great option. We will be giving the body a healthy choice full of vitamins.

11. Not controlling sugar and salt

Salt and sugar are not good for weight loss and diet . While salt is responsible for fluid retention, excess sugar intake increases insulin levels.

Today, many foods with a high glycemic index are consumed, such as carbohydrates from refined cereals (e.g. industrial baked goods) and sugar. These foods cause hyperglycemia and consequently we have a peak in energy and then an increase in hunger. This is why it is recommended that we consume slowly absorbed carbohydrates (e.g. brown rice) which keep us fuller for longer.

12. Eating light products

There is a lot of marketing behind the light products . However, research by the National Obesity Forum and the Public Health Collaboration (UK institutions) states that frequent consumption of these low-calorie foods can generate as much or more sugar and fat than they claim to eliminate. It is therefore best to avoid them as far as possible.