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Have a hard time losing weight? Do you eat healthy and train hard but nothing works? If so, give your diet a makeover! Healthy eating isn’t the same as eating for fat loss.
Common mistakes, such as skimping on protein and avoiding fats, can stall your progress. Don’t freak out – everyone makes these mistakes. It took me years to realize what clean eating really looks like. Even pro athletes have these issues.
Ready to make a change? For the start, avoid these diet mistakes that hamper your progress:
Too Much Dieting
Extreme or prolonged dieting raises the stress hormone cortisol levels. This causes your body to store fat and use less energy for fuel. It slows down your metabolism, drains your energy, and makes weight loss difficult.
For this reason, fitness models and bodybuilders practice the so-called “reverse dieting” after restricting calories for months. Basically, they consume more calories so their hormones can get back to normal.
If you’ve been dieting for too long, take a break. Otherwise, your metabolic rate will drop.
Skimping on Protein
Protein is the most important nutrient for weight loss. It not only builds muscle and strength but also revs up your metabolism. At the same time, it lowers the hunger hormone ghrelin levels, which helps suppress appetite and curbs sugar cravings.
A high-protein diet will help you get leaner, stronger, and fitter. Your exercise performance will improve too! For best results, consume at least one gram of protein per pound of body weight.
Eating Too Much Healthy Food
Just because you’re eating healthy, it doesn’t mean you’ll lose fat. Many healthy foods, such as honey, walnuts, and olive oil, are high in calories. If you eat too much, you’ll gain weight.
For instance, walnuts boast over 523 calories per cup. That’s about one-quarter of the daily recommended calorie intake. The same goes for almonds, peanut butter, coconut oil, trail mixes, and other high-calorie foods.
To get lean, watch your portions. Plan your meals ahead and keep healthy snacks at hand. If you’re always hungry, eat low-calorie high-volume foods, such as kale, lettuce, spinach, and berries.
These are just a few of the many diet mistakes you could be making. Remember that weight loss requires a calorie deficit. The whole point is to take in fewer calories than you’re burning. Stick to whole, minimally processed foods, track your macros, and eat mindfully.
