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Weight loss: 5 mistakes we all make; checklist that shows how to lose kilos and not peace of mind.

A checklist can help us reorient our efforts when the best laid out weight loss plans fail to deliver. Take a look at these 5 common mistakes many of us make while on a weight loss journey.

When it comes to weight loss efforts and plans, we all know the routine drill: Go reasonably and safely calorie deficient, exercise more, say no to junk food, avoid snacking etc. Losing weight is not an easy task. Avoiding food or skipping meals does not aid in weight loss. Here is a list of some weight loss mistakes that you might be making unconsciously.

But there are times when our best efforts seem to fail in bringing down the numbers on the weighing scales. Now, if one is already of a healthy and acceptable weight, the plateau is good. But what if one does NOT weigh anywhere between the recommended healthy kilos range and yet cannot lose weight while on a weight loss plan? Aha! That means you must do some troubleshooting.

Maybe you are not doing something right, maybe one or more of your weight loss measures are actually detrimental and grossly wrong.

Let’s look at the 5 most common weight reduction mistakes:

1. You are skipping Breakfast:

According to a report in TIME, researchers from the University of Hohenheim in Germany found that when people skipped breakfast, glucose concentrations and markers of inflammation and insulin resistance were higher after lunch. Chronic inflammation is known to affect insulin sensitivity, skipping breakfast could contribute to “metabolic impairment,” which could potentially raise the risk for obesity and type 2 diabetes.

2. You have been having juice for breakfast:

Although not all juices are high in sugar and calories, most fruit juices are. Drinking fresh fruit juice regularly can contribute to an intake of calories far exceeding the count that you had discounted for, which may cause you to gain weight. Also, if you restrict your breakfast to a glass of juice, you may become hungry and overeat later.

3. You have been skipping meals:

Unless you are on an intermittent fasting plan, having less than three meals may have you snacking in-between meals and adding to your calorie intake. Getting hungry and frustrated, you may even end up binging on food whenever you sit for your meal. So have your meals charted out well.

4. You are having too much protein:

Always talk with your doctor before starting a weight-loss diet. A high-protein diet may worsen kidney function in people with kidney disease as your body may have trouble eliminating all the waste products of protein metabolism. What's worse, if you do not burn the excess protein that you consume by working out, it may get stored as fat. That will ruin your weight loss effort.

5. You are denying yourself simple meal pleasures:

Too much of restriction on food variety, amount, the frequency may lead to malnutrition, dehydration, constipation, anxiety, etc. Hungry due to starvation, one may even end up binging or cheating. Not to mention the guilt that follows and the yo-yo effect of binging and dieting that may set in. So, allow yourself a realistic plan. Allow yourself a variety of low-calorie foods and reward yourself when you follow a clause of your plan well consistently.

Get real:

Be sure you set realistic health goals for your body, keeping your age, fitness levels, and health in mind. Avoid crash dieting as it may help you to lose weight quickly but harms your body in the long run. One tends to pile on much more than the weight lost when one stops crash dieting, not to mention the health pitfalls of a crash diet. Become comfortable with your body type and your health issues. Lifestyle also makes a lot of difference to the outcome of our weight loss efforts. Be sure that – in the process -- you lose only weight, not sleep, or peace of mind or the formula to stay happy.

Disclaimer: Tips and suggestions mentioned in the article are for general information purposes only and should not be construed as professional medical advice. Always consult your doctor or a professional healthcare provider if you have any specific questions about any medical matter.

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