What Healthy Habits Harm Weight Loss?

There are a number of habits that, although they seem healthy, can be counterproductive when trying to lose weight. The big mistake that many make is exaggerating what is said about these habits, or thinking that they work just because some feel good.

The truth of all is that weight loss can vary from one to another, which is why it is a process that must have professional support. If you cannot reach a healthy weight, consult a doctor and nutritionist to determine the best plan for you.

Also, from now on, try to avoid those good habits that, when trying to lose weight, are not the best option. In the following space we detail them.

Healthy habits harm weight loss

A recent study published in the Journal of Human Nutrition and Dietetics suggests that adopting strategies to form healthy habits is a determining factor in maintaining weight loss. Therefore, it is important to get good advice on those lifestyle practices that can help us.

In this sense, we must identify those habits that, although they have been classified as healthy, can actually harm us when we try to lose weight. The reason? Many times we misinterpret them or we get carried away by tendencies that are not really good for our body.

1. Drastically reduce food portions

Getting the amount you eat is correct should not starve you to death. If you reduce what you put on the plate too much, the body will take action and nothing good will happen. According to research published in Perspectives on Psychological Science :

Therefore, the hormones will turn against you and you will enter a continuous state of hunger. The result is that anxiety will appear and you will feel a feeling of failure in your plan. The solution is to achieve a perfect balance in the diet, including sources of protein, carbohydrates and healthy fats in fair portions.

2. Bet on light foods

Betting on light or reduced-fat foods is not synonymous with helping you achieve your goals. This variety of products, like those labeled as zero or “low fat” only contain less sugar and fat than their original versions, according to a publication in the National Health Service.

Therefore, basing the diet on light foods  is not a way to lose weight. The best way to do this is to include organic, low-calorie foods such as fruits, vegetables, whole grains, and lean meats. Of course, everything in its proper measure.

3. Use energy bars and drinks

Refilling your energy tank with bars and sports drinks is only a good idea if you are going to do sports afterwards. Most are very high in calories and may not be the best option if you are overweight.

On the other hand, some commercial presentations contain too much added sugar. For this reason, as detailed in a study published in the journal Open Hear t, they can lead to a deficit of nutrients and energy in people with obesity.

We recommend water before, during and after your exercise sessions. Also, if you want a healthier option to increase your energy level, turn to nuts. A handful will be enough to recharge you.

4. Do excessive cardio exercise

This is one of the worst integrated healthy habits. Don’t get obsessed with doing cardio every day. You won’t be able to lose as much weight as you would if you combined cardio with strength work.

If you can strengthen your muscles, you will burn more calories. To obtain the expected results, it is best to consult with a professional trainer.

5. Abusing artificial sweeteners

Added sugar to foods is a bad idea whether you are trying to lose weight healthily or not. However, to avoid this, do not fall into the option of food with artificial sweeteners, because it is not better or more beneficial.

According to research published in the Yale Journal of Biology and Medicine , artificial sweeteners are linked to increased appetite and cravings for sugary foods. Therefore, when it comes to losing weight, they could actually have the opposite effect.

The World Health Organization (WHO) has published a series of recommendations on the intake of sugars for children and adults. Consult them so that you have a better idea of ​​what you should do, and in case you have more questions, you can consult with the nutritionist.

6. Prioritize gluten-free foods

It has become fashionable to consume gluten-free foods to lose weight because they are considered to be lighter than others. However, this is not so. In fact, it is a common mistake among people to think that these products are beneficial for them when they are not celiac.

Unless you are celiac, you shouldn’t make that decision. As detailed in a study published in Diabetes Spectrum , following a gluten-free diet out of the blue can reduce the quality of the diet, leading in many cases to nutritional deficiencies.

Definitely

Avoid these seemingly healthy habits that are actually counterproductive to maintaining a healthy diet and healthy weight. The keys to a healthy diet are to measure proportions well, combine foods well, and make sure each plate has the right amounts of each nutrient.

In addition, we must bear in mind that our needs may vary according to our age, health and habits. Therefore, it is best that we obtain a plan from the hand of trained doctors and nutritionists.