Lose 70 Pounds In One Day

Hi everyone!
How are you?
Welcome to the Hi Fitness Bye Weakness channel!
Today I’m gonna show you 10 Common Mistakes
When Trying to Lose Weight.
So stay tuned guys because in a moment, you
will receive a quick dose of incredibly useful
knowledge.
Losing weight can seem very tough.
Sometimes you feel like you’re doing everything
right, yet still not getting results.
You may actually be hindering your progress
by following misguided or outdated advice.
Here are 10 common mistakes people make when
trying to lose weight.
1. Eating Too Many or Too Few Calories.
A calorie deficit is required for weight loss.
This means you need to burn more calories
than you consume.
For many years, it was believed that a decrease
of 3,500 calories per week would result in
1 pound of fat loss.
However, recent research shows the calorie
deficit needed varies from person to person.
You may feel as though you’re not eating very
many calories. But in fact, most of us have
a tendency to underestimate and underreport
what we eat.
2. Not Exercising or Exercising Too Much.
During weight loss, you inevitably lose some
muscle mass as well as fat, although the amount
depends on several factors.
If you don’t exercise at all while restricting
calories, you’re likely to lose more muscle
mass and experience a decrease in metabolic
rate.
By contrast, exercising helps minimize the
amount of lean mass you lose, boost fat loss
and prevent your metabolism from slowing down.
The more lean mass you have, the easier it
is to lose weight and maintain the weight
loss.
However, over-exercising can also cause problems.
Studies show excessive exercise is unsustainable
in the long term for most people and may lead
to stress.
In addition, it may impair the production
of adrenal hormones that regulate stress response.
Trying to force your body to burn more calories
by exercising too much is neither effective
nor healthy.
3. Not Lifting Weights.
Performing resistance training is incredibly
important during weight loss.
Studies show lifting weights is one of the
most effective exercise strategies for gaining
muscle and increasing metabolic rate.
It also improves overall body composition
and boosts belly fat loss.
In fact, a review of 15 studies with more
than 700 people found the best strategy of
all for weight loss appears to be combined
aerobic exercise and weightlifting.
4. Overestimating How Many Calories You Burn
During Exercise.
Many people believe that exercise “supercharges”
their metabolism.
Although exercise increases metabolic rate
somewhat, it may actually be less than you
think.
Studies show both normal and overweight people
tend to overestimate the number of calories
they burn during exercise, often by a significant
amount.
5. Not Eating Enough Protein.
Getting enough protein is extremely important
if you’re trying to lose weight.
In fact, protein has been shown to help with
weight loss in several ways.
It can reduce appetite, increase feelings
of fullness, decrease calorie intake, increase
metabolic rate and protect muscle mass during
weight loss.
6. Not Eating Enough Fiber.
A low-fiber diet may be compromising your
weight loss efforts.
Studies show a type of soluble fiber known
as viscous fiber helps reduce appetite by
forming a gel that holds water.
This gel moves slowly through your digestive
tract, making you feel full.
Research suggests all types of fiber benefit
weight loss. However, a review of several
studies found viscous fiber reduced appetite
and calorie intake much more than other types.
7. Eating Too Often, Even If You’re Not Hungry.
For many years, the conventional advice has
been to eat every few hours in order to prevent
hunger and a drop in metabolism.
Unfortunately, this can lead to too many calories
being consumed over the course of the day.
You may also never truly feel full.
8. Having Unrealistic Expectations.
Having weight loss and other health-related
goals can help keep you motivated.
However, having unrealistic expectations can
actually work against you.
Researchers analyzed data from several weight
loss center programs.
They reported that the overweight and obese
women who expected to lose the most weight
were the most likely to drop out of a program
after 6 to 12 months.
Adjust your expectations to a more realistic
and modest goal, such as a 10% drop in weight
in one year.
This can help prevent you from getting discouraged
and improve your chances for success.
9. Not Tracking What You Eat in Any Way.
Eating nutritious foods is a good weight loss
strategy. However, you may still be eating
more calories than you need to lose weight.
What’s more, you may not be getting the right
amount of protein, fiber, carbs and fat to
support your weight loss efforts.
Studies show that tracking what you eat can
help you get an accurate picture of your calorie
and nutrient consumption, as well as provide
accountability.
10. Still Drinking Sugar.
Many people cut soft drinks and other sweetened
beverages out of their diet to lose weight,
which is a good thing.
However, drinking fruit juice instead isn’t
smart.
Even 100% fruit juice is loaded with sugar
and may lead to health and weight problems
similar to those caused by sugar-sweetened
beverages.
And that’s it for today.
If you pay attention to these issues, your
weight loss adventure will be much more effective.
I hope you enjoyed today’s video and if you
are looking for something that can really
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