If you’ve been exercising like crazy for a while and preparing sensible meals and aren’t seeing any results, you could use advice from a nutritionist. Express.de spoke to David Stache, an Instant Knockout sports nutrition expert, to find out the six most common diet and exercise mistakes people make while losing weight and what to do instead.
Make better decisions
Not all calories are created equal, so it is important that you make nutritious choices and not overdo it with calories.
David said, “Whether your goal is weight loss, muscle gain, or improved fitness, your diet must follow suit.
“You could work tirelessly in the gym, but if you don’t supply your body with the right nutrients and calories, you won’t see the results.
“While a regular exercise regimen is one piece of the puzzle to aid weight loss, eating healthy is another important aspect of supporting your goals and playing a huge role in achieving the results you want.”
An easy way is to try to increase your protein levels – because a high protein diet will boost your metabolism and can lead to a decrease in caloric intake and food cravings, especially if you eat high protein foods early in the day.
Use this formula to calculate how much protein you should be eating: 1.2 grams of protein per 1 kg of body weight. For example: 1.2 x 100kg = 120g protein per day.
You can also try to eat seven servings of fruits and vegetables a day. Trying to fill these in will leave you feeling less full of chips and chocolate.
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Poor sleep can drastically sabotage your exercise results, so make sure you are getting enough sleep.
David said, “Sleep deprivation makes it difficult for you to have enough energy to get through your workouts and could force you to skip workouts.
“Poor sleep can also affect the hormones that control appetite, making you more likely to eat unhealthy, sugary snacks that undo all the efforts you’ve put in at the gym.
“You should aim for about seven to nine hours each night for best results.
“To encourage deeper, calmer sleep, you could try taking a hot bath before bed and not using any electronic devices within an hour of going to sleep.
“If you sleep properly, your body will let you know either way.”
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Monitor your progress
When it comes to seeing results and making progress, consistency is one of the most important things.
However, if you don’t monitor your progress, you will never know where there are gaps that you can improve or what you are doing well.
David pointed out, “A good rule here is to review your previous workouts when planning your next session. In this way you set expectations of what you should achieve. “
If you use weights in the gym, try to keep track of how much you can lift and see if that improves.
Or if you’re trying to lose a few inches from your waist, take out the tape measure and see what changes happen to your body.
Get off the scales
Weighing yourself is fine, but it’s important that you don’t measure your success by just one number on the scale.
David said, “You shouldn’t take for granted the other benefits you can get from a healthy diet and regular exercise program.
“Exercise can vastly improve energy levels, mental health, mobility, and even sleep – none of which should be taken for granted.
“If you try too hard and cut back on your calories to shift the scales, it can be more detrimental as you could force yourself to burnout, which can negatively affect your results.
“Remember, your body needs to rest in order to regenerate and repair itself, so never miss a day of rest.
“You will feel more energetic and ready for the next session, which will pay off a lot more than if you overdo it.”