Having higher muscle mass increases your metabolism, which results in a more effective burning of calories. Not to mention, weight training sessions burn just as much, if not more calories than cardio sessions.

Caloric awareness is incredibly important for fat loss. Most people don’t have a clue how many calories they’re consuming with every meal/food item. Tracking your food and knowing the exact amount of calories consumed is the most effective way to go.

Liquids like sodas and fruit juices seem so small to impact our journey, right? But it does. They contain a significantly higher amount of calories as compared to solid food, and they do not make you feel satiated. The calories from liquids are also quick to get digested, so the body absorbs the high amount of calories easily, making it harder for you to lose weight⁣⁣

Stick to whole, single-ingredient foods as much as possible. This means foods from nature that have not been processed in any way. Consuming sufficient nutrients and vitamins is crucial to keep your energy and health up when in a caloric deficit.

Consuming so-called ‘health foods’⁣⁣

A lot of companies falsely advertise their product as being healthy, but Products like protein bars and fruit juice are often packed with unhealthy ingredients like saturated fats and added sugar. Low-fat and fat-free foods are often loaded with sugar and other additives to improve their taste. For example, a fat-free flavored yogurt can contain as much sugar as a chocolate bar. ⁣⁣

Weighing yourself too often⁣⁣

While weighing yourself every day will not directly hinder weight loss, it can lead to a lot of frustration. The actual number on the scales can be affected by different reasons from day today. When you don’t see the results you want to see on the scales, you might get discouraged and binge eats, which could set your weight loss journey way back.⁣⁣

Not getting enough sleep⁣⁣

Sleep deprivation leads to the levels of leptin (the “fullness hormone”) plummeting down while ghrelin (the “hunger hormone”) gets overproduced. As a result, you’ll always feel hungry. Besides, the less sleep you’re getting, the more you crave high-fat and high-carb foods which can lead to weight gain.

This is also one of the reasons for not losing fat!
Your sleeping patterns influence your hormones and critical weight loss functions like your metabolism and appetite regulation. Seven to eight hours each night is ideal, so try not to sleep significantly less or more. So please maintain your sleeping Pattern.

One of the worst mistakes I see people doing. This only leads to the yo-yo effect and is also extremely unhealthy for your overall health.