Obesity has transformed into a worldwide epidemic. It has become a trend among people to take themselves through various weight loss programs to get rid of obesity. Unless you are into an effective weight loss program, the results may not be what you expect and it could be really frustrating. It is also very important to be aware of some of the common mistakes that keep us away from achieving our goals, particularly with respect to dieting, while on a weight loss program.

Here are a few tips:

1. Do not go ‘overboard’ with dieting:

In the race of getting rid of obesity, people often start taking the help of fad diets, as many believe in the concept that a fad diet helps in losing weight faster. Fad diets tend to be unhealthy and at the most they can only promote short-term weight loss. These kinds of diets also fail to provide our body with all the necessary nutrients.

Losing more than 3 pounds a week in the first few weeks increases the chances of developing gallstones, which is really unhealthy. Surviving on a calorie count as low as 800 a day can lead to serious heart problems. Safe weight loss comprises of reduced-calorie diet along with physical activity and losing half to two pounds a week, during the initial periods of weight loss. 

2. Taking note of what type of calories is entering one`s body is important:

Some foods involve more work while chewing them and therefore burn more calories while you are digesting them. The act of chewing fruits, vegetables, whole grains and lean cuts of meat increases the calories burnt by up to 30%.

As per a Japanese study, researchers found that women who had foods that involved the most work had slimmer waist in comparison to women who ate soft and easy foods. The fiber and proteins in foods require effort to chew and digest. Also, sometimes not all of their calories are absorbed by the body.

3. Do not consume sweetened beverages:

As per a research “Dietary sugars and body weight: systematic review and meta-analysis of randomized controlled trials and cohort studies” undertaken by Te Morenga and colleagues published in 2012, it has been shown that there is a direct link between intake of dietary sugars and weight gain in both adults and children.

Thus, if you are on a weight loss program, then avoid carbonated drinks, sodas and sweetened beverages. Instead drink plenty of water, or even green tea is better.

4. Do not rely completely on a high protein diet as a part of weight loss program:

Schwingshackl L and Hoffmann G in their “Long term effects of low fat diets either low or high in protein on cardiovascular and metabolic risk factors: a systematic review and meta-analysis” published in 2013 stated that high-protein diets have neither specific beneficial nor negative effects on obesity. Thus, recommending high protein diets for aiding in weight loss may be premature.

A weight loss program must be specific to each individual. It is also very important to know the limitations and prepare a weight loss plan accordingly. Always talk to a doctor and be very clear about the dos and don’ts before taking any step. Whether it is exercising or relying on a particular diet plan, be aware of the same before you enroll in a weight loss program.