8 Diet Mistakes That Can Cause Failure, Weight Gain Instead

Kapanlagi.com - Diet is one of the difficult things to do, especially for those who love culinary. However, it should be noted that diet does not mean reducing eating activities. If done wrong, it can actually make you gain weight. These diet mistakes can make you fail and make you feel futile in dieting.

Actually, there are many diet programs that can help us successfully lose weight. However, extreme diets are not a quick solution to lose weight. To achieve an ideal weight, it takes time and maximum effort. And, doing a diet properly, not torturing yourself by not eating for a long time.

What are the diet mistakes that can make you fail? Therefore, based on various sources, here are 8 diet mistakes that can actually make you gain weight. Let's check it out, KLovers.

1. Not Paying Attention to Calorie Content When Eating

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The first diet mistake that can cause failure is not paying attention to the calorie content when eating. Yes, actually for a good and proper diet, it's not about reducing the amount of food and eating very little. You should reduce the amount of calories in the food, not the amount of food you eat.

By reducing calorie intake, the fat in the body can be used so that no fat accumulates. However, it is not reducing calories in a very small amount, KLovers. In a study, it was stated that a low-calorie diet below 1000 calories per day can cause muscle loss.

So this slows down the body's metabolism system. In fact, fat burning in the body will be good and maximum when the body's metabolism system is in good condition. It is wise for you to also reduce calorie intake per day. For example, you can consume 1700 - 2000 calories per day, and accompanied by exercise.

2. Not Exercising or Exercising Excessively

Yes, someone's success in dieting is indeed influenced by exercise. So those who do not engage in physical activity will lose weight. This is because the muscle mass in the body will decrease, thus disrupting the body's metabolism process.

Not only that, by exercising during a diet, the body will be healthier and fresher. Even your skin will not be dry and flabby, but will appear brighter and firmer. However, excessive exercise is also not good, KLovers.

This is because you will feel stressed and may consume more food. It is advisable to do heavy exercises, such as weightlifting and cardio several times a week. For daily exercise, you can do light exercises like morning jogging, cycling, jumping rope, gymnastics, yoga, and many more.

3. Just Focus on Weight Scale

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Usually, when someone wants to lose weight, they will only focus on the weight. Whether the weight has decreased or remained the same. However, that approach is actually wrong, KLovers. Because our body consists of many components that contribute to our weight.

Even if you have been dieting and exercising, it doesn't mean that you will experience drastic weight loss in a few days or weeks. This is because there are fluids, muscle mass, daily food residue, and many more components in our body. Just because your weight hasn't decreased doesn't mean that you have failed in your diet. It could be due to muscle or bone weight.

If you only focus on the weight, then you are guaranteed to fail. It will make you feel like your diet and exercise efforts have been in vain. This will discourage you from continuing your diet and may even cause your weight to increase even more.

4. Insufficient Protein Consumption

The next weight gain mistake in the diet is insufficient protein consumption in the body. Yes, protein is very important for the body. In fact, protein can help with weight loss. This is because consuming protein properly will make the body feel full longer, increase metabolism, and protect muscle mass during weight loss.

In a study, it is stated that a high protein diet, which contains 0.6-0.8 grams of protein per pound (1.2-1.6 g/kg), can be beneficial for controlling appetite and body composition. So it can help optimally in your weight loss. There are many types of protein that can be consumed, such as milk, tofu, cheese, yogurt, nuts, fish, and many more.

5. Lack of Fiber Consumption

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Besides protein, it turns out that another diet mistake that can cause failure is that you lack fiber consumption. Yes, besides protein, fiber can also make us feel full longer. Not only that, fiber can also overcome constipation problems that are usually experienced by those who are obese.

By regularly consuming fiber, the remnants of food in the body will not be piled up in the stomach, causing us to become overweight. Even in a study, it is shown that soluble fiber known as viscous fiber can help reduce appetite by forming a gel that holds water.

This gel moves slowly through your digestive tract and makes you feel full. In addition, you can consume natural fiber such as vegetables, fruits, and many more.

6. Lack of Variation in the Diet Menu

There are many types of diets that we can do, and consistency in doing so is very important. However, consuming the same diet menu every day will certainly make you bored, so this will make you want to consume other foods that can make your diet fail.

Of course, by reducing the variation in the diet menu, it will make you not feel burdened in doing the diet. There are many variations of diet menus that you can make every day, even there are many catering services that provide different diet menus for you to consume, so it's not troublesome anymore.

7. Lack of Fluid Consumption

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Fluids are indeed very important for the body, because our body contains more fluids. During a diet, fluids become one of the important things, besides being able to reduce appetite, by drinking a lot, especially plain water, this can help us reduce fat in the body.

Even plain water can also help smooth digestion, reduce dry skin, and promote the function of organs in the body. In addition, by consuming plain water regularly and properly, it can make the body's metabolism system work optimally.

Not only that, consuming plain water properly will eliminate toxins in the body, especially toxins caused by bad fats. In addition to consuming plain water, you can also consume fresh fruits that contain a lot of water.

8. Not Recording Everything Consumed

And the last diet mistake that can lead to failure is not recording everything consumed. We don't know what foods we eat every day, how much we eat, and how many calories they contain.

A study has shown that keeping track of what we eat can help us accurately determine our daily calorie and nutrient intake, as well as provide accountability. It wouldn't hurt to start recording everything you eat from today.

Those are the 8 diet mistakes that can cause you to fail in your diet and even gain more weight than before. So it's a good idea to improve your diet, KLovers, so you don't fail.

(kpl/dhm)