1. You think it’s healthy
Fruits, nuts and fitness breakfasts are healthy for you, right? This contains a lot of vitamins and essential nutrients, but they are also very energy-tight. 100 grams of natural almonds actually contain 574 kcal!
Guess what? It’s more than a typical Big Mac… that contains 495 kcal. When eating almonds is 10-20 grams enough.
Fruits contain a lot of (fruit) sugar (fructose) and can cause increased blood sugar, which will destroy a slow and constant metabolism: Instead of burning stored fat, the body prefers the sugary and fast energy found in fruit. Many products that claim to be healthy are full of both sugar, fat and carbohydrates. Just because there is 50% less fat, it doesn’t mean it contains a little fat, only that there is 50% less fat than the terribly high amount found in the original.
To solve this: Stop categorizing foods as “healthy” and “not healthy” and find out how large your daily calorie intake is and what it should be. You can be shocked when you find out how much your daily calorie intake of “healthy snacks”, such as fruits and nuts, is! Then you should create a diet plan to get the right amount of essential nutrients such as: carbohydrates, protein, fat, minerals and vitamins. Stick to it – for a long time: guaranteed results.
2. You only do cardio and Endurance Training
If you live on the treadmill but have never lifted a single kilo, you will miss one of the most important pieces in the fitness puzzle. Strength training prevents damage by strengthening the joints, but it also builds muscle mass which increases your burn (metabolism). Bonus: Thanks to increased metabolism, you will continue to burn calories long after you finish your workout.
How to solve it: Simple, find yourself a personal trainer to get started with a strength training program and you will feel great progress in a short time.
3. You do not have a specific goal and you give up too quickly
If your only fitness or health goal is to: “Lose weight and look good.” Then I can say right away; You will fail. Because, like a task without a deadline, where there are no consequences if you do not deliver, it will never be handed over. It’s just not motivating enough to get you into goal. There must be more specific.
To solve this: Set yourself a more specific goal; for example, losing 0.5 kg a week, or being strong enough to lift your body weight in squat within a certain period. And to reach a goal like that, you need a plan. A specific plan. Eating healthy and growing more exercise is not a plan. It is a wish. Find out how much to eat and what to train each week to make progress. Schedule each meal and workout all week. And stick to it!
4. You think you burn more than you actually do
You really killed your training pass! Now is the time for a real treat! GAINS! … No! You think you’ve burned 1000 kcal, but in reality it’s more to 550.
To solve this: Get yourself a heart rate monitor or similar to measure activity and energy levels. Or get help from a personal trainer / professional nutritionist, or dietician. Then you have another to account for, and that will strengthen your self discipline.
5. You close your eyes to hidden calories (Cheat on your diet)
A little bit of salad dressing, lick the spoon clean, eat a few food while you prepare it, a little ketchup on the chicken, an extra scoop of oatmeal, 2-3 olives out of the jar in the fridge .. But that’s nothing, just one little can then not hurt? Or? You justify this with these thoughts at all times.
A salad is one of the healthiest dishes you can eat, but when you top it with bacon pieces, cheese, nuts, dried fruit and a creamy dressing, you can double the calories it contains in a snap. For example, there are 100 calories in 10 small croutons. When all these little innocent foods gather, they can easily burst your kcal budget with hundreds of kcal daily. Then you will be left to believe you are following the diet, being demotivated and believing that you cannot lose weight even if you are on a diet because in fact you have actually eaten more than you would normally.