Why diets don't work? Main mistakes of those trying to lose weight

Many people go on a diet hoping to lose weight quickly, but after some time they return to their previous weight or even gain more. Why does this happen? Mistakes in the approach to weight loss prevent achieving long-term results. Let's examine the main ones.

1. Strict restrictions

Strict diets with minimal calories, eliminating entire food groups, or fasting lead to a slowdown in metabolism. The body perceives this as stress and begins to conserve energy, slowing down fat burning. As a result, weight either decreases too slowly or quickly returns after the diet ends.

2. Expecting instant results

Many want to lose weight in a week, but healthy weight loss is a gradual process. Excessively rapid weight loss is most often associated with the loss of water and muscle mass, not fat. This approach does not provide sustainable results.

3. Lack of protein and fiber

Protein helps maintain muscles and feel full longer, while fiber improves digestion and prevents overeating. Diets based only on calorie restriction without considering these elements often lead to relapses.

4. Ignoring physical activity

Diet alone is not enough for effective weight loss. If a person doesn't move, their body uses less energy, and the fat-burning process slows down. Moderate physical activity helps not only to lose weight but also to maintain results.

5. Returning to old habits

After completing a diet, many return to their usual eating patterns, causing weight to quickly return. To maintain results, it's important not just to temporarily restrict yourself, but to change your lifestyle as a whole.

How to lose weight properly?

Set realistic goals – minus 0.5–1 kg per week.

Don't exclude healthy fats, proteins, and carbohydrates from your diet.

Control portion sizes, not just count calories.

Exercise regularly or at least walk more.

Monitor your sleep schedule, as lack of sleep provokes weight gain.