How to lose weight ? – 21 Most Frequent Errors and Action Plan

How to lose weight?

The eternal question. If you really wonder how to lose weight in the healthiest and most effective way, you have read magazines, searched for it on the internet or even probably told it to friends and family.

And since the search engine on your computer or mobile phone is very “smart and learning” what are the topics that interest you most, you’re sure you’re tired of being bombarded all the time with countless articles, audios and videos on how to lose weight, Exercises to lose weight, tummy, slimming legs, and things like that.

Maybe you are also tired of depriving yourself of delicious foods that you love but are supposed to gain. You even get depressed for not eating them and then binge once in a while.

And you really want to lose weight.


The solution to this is really simple. It is changing our routines and habits. But not only eating habits, but the lifestyle in general.

I said it was simple, but not easy to carry out. Totally agree.

That is why in another article I detail you step by step how you can implement lasting healthy lifestyle habits.

But if you told me to summarize in a few words how to lose weight in a healthy and lasting way, it would be with these 7 tips:

Eat slowly and chew food well, eating only until it is full, not bursting.

Include a good amount of vegetables and fruits in your diet.

Avoid excess carbohydrates and sugar, especially processed foods (that is, avoid everything that does not come almost directly from a tree, plant or animal).

Include a good amount of protein in your diet.

Stay active (ideally exercising)

Drink a good amount of water a day.

Sleep properly (whatever your body asks you)

It is done. There you have it. Close the article and turn off the screen

As if everything was so simple.

You’ve heard that a hundred times, haven’t you? Of course it is, and it is because it works.

But when you seriously consider how to lose weight, you have to make an appropriate plan.

You don’t have to say so vaguely: I will eat more fruits and vegetables.


But how many do you eat now? How many servings a day will you eat the first 4 weeks?

If you don’t eat almost any vegetables now, do you think it is reasonable to propose to eat 4 to 5 servings of vegetables from the beginning of your diet?

Sometimes there are so many decisions to make, it is often difficult to know where to start or what to do. And many of the problems have to do with the mentality or your plan of how to lose weight.

That is why in this article I want to share with you the most common mistakes we make when we consider how to lose weight. And I will give you some quick strategies on how to overcome them or avoid these mistakes. I will also tell you why counting the calories you eat or spend is such an inaccurate and unreliable method.

Also at the end of the article you can download an Action Plan on how to lose weight, which includes a Portion Guide so you don’t have to use the old and inaccurate method of counting calories.

Remember that although I am a doctor and I have Nutrition certification, I do not know you personally and what I do is share with you my experiences and knowledge. So before making any radical change in your diet or physical activity if possible consult your doctor, nutritionist or personal trainer.


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Below you also have a video of these 21 errors. And you can also download it in pdf and mp3 audio format to listen later.

We will directly review these frequent errors.


Error No. 1 – Have unrealistic expectations about how to lose weight

It doesn’t matter if you have to lose five kilos to reach your goal or you have to lose 50 kilos. You did not climb or did not gain all those extra kilos in one day and I assure you that you will not lose it either in a single day.


Healthy weight loss takes time. According to the Mayo Clinic and the National Institute of American Health, weight loss is recommended at a rate of between half a kilo or a quarter of a kilo to a kilo a week.


Of course this is not a fast weight loss rate and can even lead you to lose only about five kilos in about two months. When you are clear about your weight loss goals, try to avoid getting an exact date to reach the target weight.


I have realized that this is often frustrating in the question “I am going to lose five kilos for Valentine’s Day” just to realize that day comes and has lost only three kilos.


Instead try to set yourself a goal, to set yourself a goal of stable and sustained weight loss and celebrate or give yourself rewards for every kilo you miss.


Error No. 2 – Or forget that your weight does not define your life

You are not just a measurement on a label mark, your appearance in the mirror or a waist measurement.


It’s easy to keep the false impression that the only thing that people notice about you is your weight and that they only value you for being a number on the scale, that’s not the case.


You should approach your weight loss from a personal point of view, with self-esteem and this will make you accept the entire journey of the loss in an easier way. Remind yourself daily that you are worth it, and it is worth the effort of being healthier


Error No. 3 – Not having a concrete plan to lose weight

Whatever diet plan you follow, you should carefully design your long-term weight loss strategy, simply trying to do better or eat healthier does not work for most people.


Error No. 4 – Disregard of long-term sustainability

If they gave me a penny of a dollar for every person who has lost weight and gained weight due to the effect of using a fad diet, supplements or any unreal dietary plan they have found in a book or internet, honestly it would probably be rich.


The problem with these fast crash diets is that they are not sustainable in the long term.


Let’s face it, do you really hope you can lose weight by eating cottage cheese or eliminating all carbohydrates and then continuing this lifestyle by eating like this for a lifetime?


No, it’s very difficult, I don’t think you can do it, you or anyone else. The weight loss plan you choose must be sustainable in the long term.


Error No. 5 – B eberte the calories

It is a very common mistake that every calorie counts when you are trying to lose weight and many of the calories are usually consumed by people in juices, milkshakes, coffee, alcohol or soft drinks.


If you drink only about 500 ml (half a liter) or about 600 ml of soda a day, you are adding an average of 200 to 250 calories a day to your diet.


And if you drink a 180 ml glass of wine you are probably adding 168 more calories. Don’t get confused, these calories add up little by little quickly, so you have to keep that in mind.


Error No. 6 – Eliminate entire food groups

I will be the first to admit that I am not a big fan of these fad diets that eliminate entire food groups.


I have lost weight a long time ago and I have been keeping it that way for a while and during this time I have talked with many people about this issue of weight loss and all the people with whom I have spoken


Do you know how many of them have maintained a weight loss after following a diet that has seriously restricted entire food groups? Of all these people, only two have maintained their weight, the rest have regained it.


I would encourage you to have a meal plan that focuses on eating healthy in adequate portions, but of all meal groups.


This proportion of food in the meal groups will vary from person to person depending on age, sex or depending on medical conditions.


Error No. 7 –  Wait until tomorrow to eat healthy and well again

I’ve also been guilty of this mistake sometimes. For example, you are on those days of diet and suddenly you have a craving for some cookies, an ice cream or something and you leave the diet.


Instead of treating it as a punctual and temporary error and following your diet habit again and moving on because you often say “well, since I left the diet, now I break the diet completely and come back tomorrow.”


Big mistake. That day that you have left the diet you will be eating an excessive amount of calories.


If you notice that you have made a mistake and left on time, you should rationalize it as such. Do not blame yourself or punish yourself, but rather realize the error and return immediately to your meal plan, and do not leave it for the next day.


Error No. 8 –  Do not exercise, do not exercise

Unless your doctor tells you, you need to move.


Find something you like, ride a bike, walk, run swim, buzz, dance, home exercises, burials you see on YouTube, resistance training or weights in the gym etc.


Error No. 9 –  Disregard the appropriate portions

Controlling the size of the portions you eat is vital in weight loss.


Learn about portion control. Use measuring cups or tablespoons or teaspoons until you are more or less an expert visualizing how much pasta, rice, cereals, fruits or soup or any other meal is a normal and healthy portion.


Error No. 10 –  Do not do resistance training

Another common mistake. If you do not do resistance burial regularly, you are missing or neglecting an important component of your health.


Resistance workouts tone your muscles, burn fat, give you a slimmer look, make you look stronger and burn calories.


And if you do not belong or do not go to a gym, you can use resistance bands, which are very cheap or you can do bodyweight exercises, or use a pilates ball or even use a pair of dumbbells and with it you can do an excellent workout .


I got tired of reading. I want to directly download the 21 Frequent Errors in pdfs and mp3 and the Weight Loss Action Plan Now!



Error No. 11 –  Fall into the fast food trap

Fast food is not your friend. Yes, it is fast and yes, it is cheap, but no, it is not a friend of people who want to lose weight. Of course there are some healthy options in the fast food chain, but my advice is generally to try to avoid fast food.


If you have to go to a fast food restaurant for a commitment to friends or family, try to choose a salad with a vinaigrette dressing and try to avoid fried things.


Error No. 12 –  Allow the scale to dominate you

That said, I would encourage you to use the scale only as a part of measuring your progress.


Look or focus also on other signs that your body is changing, such as the way your clothes fit, how your rings fit, or measuring how your physical condition has improved since you started losing weight.


Error No. 13 –  Skip breakfast

There are studies after studies that have shown that people who eat breakfast usually tend to lose weight and seem to be able to better control calorie intake throughout the day.


I really don’t eat as soon as I get up but I always try to eat something before 10am


And I’ve noticed that having these breakfasts with protein and carbohydrates makes me stay full for longer.


Some ideas for breakfast meals can be: oatmeal, Greek yogurt, egg white omelette with vegetables, whole wheat pancakes or whole grains.


Update Note: However, recent studies have shown that eating breakfast or skipping it does not necessarily affect weight gain or loss; What happens is that people who usually skip breakfast often also have other unhealthy habits that can influence and make them gain weight or find it hard to lose it.


Error No. 14 –  Belong to the clean plate club

I was a lifetime member of this club. That is, if something was on my plate, it was mine and I had to eat everything, the whole plate.


As I was losing weight I realized that simply because the food was on my plate did not mean that I had to eat it all.


And if it happens to you that you have to go out to dinner outside the house, use what you already know about normal food portions to decide how much of the food you are served on the plate you will eat.


If you already got bored of reading it and want to see all the mistakes on video, here you have it:


Error No. 15 –  Depend on processed dietary foods

Dietary shakes, diet cookies, frozen diet dinners and in general all these dietary products are not your friends.


All these meals are unnecessary, expensive and can make you think that you can eat everything you want from them without worrying about getting fat.


There are even studies that say that dietary sweeteners, although they have no calories, can increase appetite.


If you like them you can consume them, but do not abuse or base most of your meal plan on them.


Error No. 16 –  Not having support or support

Making all this effort alone can be difficult. I strongly believe that having a small group of people in real life that supports you can make a big difference in your weight loss success.


Other forms of support can be blogging on the internet, getting into weight loss forums and even social media such as Facebook or Twitter.


And if on the contrary, if you have friends or family that really do not support you or think that they will not support you in this journey, you should try to put limits with what you share with them about your efforts to lose weight and have a frank conversation and I would be with them about your feelings.


Error No. 17 –  Do not rest or relax properly

You and we all need to rest, your body needs to sleep. Although all this may sound strange to you, there are several studies that show that lack of sleep can contribute to problems of being overweight.


Try to have free time to relax before going to bed, to help you sleep better; Say no to unimportant commitments and try to go to bed at a reasonable time most nights.


Error No. 18 –  Forgetting that snacks and snacks also have calories

Those cheese sticks that you love to eat in the afternoon usually have between 90 to 100 calories. And if you eat two of them you have already had about 200 calories or about 13% of your daily calorie intake, assuming you are on a diet of 1500 calories a day.

When you have some snacks or snacks, not only take into account the nutritional value of snacks, also consider the total number of calories, because if you like them a lot or need to take snacks frequently, you should perhaps adjust your total calorie intake per day. .


Error No. 19 –  Do not compromise with yourself

Years ago, when I made several diets to try to lose weight, I made commitments, made promises to myself. Sometimes those promises were strong and sometimes they were very weak.


If you have not made a firm promise or commitment to achieve a healthy weight, I would encourage you to write it, a phrase of commitment in relation to your weight loss goals.


Your phrase could be something like for example: “It is worth the effort it will take me to get a healthy weight and while I know that I am not perfect, I commit to follow a healthy diet plan and do healthy exercises each and every one of the days for X time. ”


Error No. 20 –  Forget your emotions

I am not a psychologist, but for a long time I have talked with hundreds of people about this issue of weight loss. Of all these people, I hardly remember any person who has not had any kind of emotional connection or link with food.


It can be something as simple as they ate when they were happy, or that they binge on food when they were anxious or depressed, or that they had difficulty controlling food intake as a result of a childhood problem.


When trying to lose weight, keep in mind the emotional component of your food choices. Ask yourself why you have problems controlling the amount and type of food you eat.


Error No. 21 –  Being too hard on yourself

I leave you with this last thought: You are a very special person. This journey of losing weight and losing weight is not easy. Be polite and kind to yourself and don’t crush yourself when you make a mistake.


Be understanding of yourself by giving yourself rewards that are not based on food when you lose weight and achieve your goals. Be aware and constantly remind yourself that this purpose of losing weight is only part of your life, and that it is a goal you can achieve.


The price of being so thin Is it really worth it?

These days, we are used to seeing slender muscular bodies. Very thin models in bikini. Sportsmen with chocolate tablet.


Firm asses and athletic bodies. That is the image that the diet and fitness industry sells us all the time.


But have you really wondered what it costs to see you as a model?


What would you have to do? What will you have to give up?


Make no mistake, you would have to make many sacrifices.


How to Lose Weight – The reality of an athletic body with a chocolate tablet

Apart from the photoshop of most photos, magazine models often make strict diets before photo shoots.

That means they only look “super athletic” for brief periods of time. The rest of the time they don’t look so “great.”

Extreme levels of thinness in magazine cover models is not necessarily healthy.


In fact, the types of severe diets that sometimes follow can lead to:


Loss of sexual desire

Eating disorders

Social isolation

Amenorrhea (in women)

Low testosterone levels (in men)

So if you want to lose weight, lose weight and be fit, first define your priorities and goals as we will see below.

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How to Lose Weight – Action Plan

The first thing you should ask yourself is why do you want to lose weight?


Do you want to be healthy thin, with an athletic body, or extremely thin?


It all depends on your priorities and objectives.


Step 1: Plan


If you don’t know what they are, it’s the first thing you should explore


What will you do to achieve your goals and priorities?


How often and with what consistency are you willing to do those things?


What are you not willing to give up? What will you not stop doing?

If you answer all these questions with complete sincerity, you can make better decisions. You will get the body you really want, but living life as you really want to enjoy it.


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Step 2: Set Objectives

Something realistic, for example: “I want to lose about 6 kilos of weight in 6 weeks.”


Experts recommend that the ideal weight loss rate to avoid the rebound effect should be between 0.5 to 1 kg per week.


Step 3: Implement healthy eating habits and control portions of what you eat

From the habits that I mentioned at the beginning, remember the first four that have to do with food:


Eat slowly and chew food well, eating only until satiated, not bursting.

Include a good amount of vegetables and fruits in your diet.

Avoid excess carbohydrates and sugar, especially processed foods (that is, avoid everything that does not come almost directly from a tree, plant or animal).

Include a good amount of protein in your diet.

Try to apply one habit at a time, every 2-3 weeks.


And if you later cheer up with the other 3 exercise habits, sleep well and adequate hydration, better than better.


And you will surely ask me: “Ya Luis, but how much do I eat of fruits, how much of proteins or fats?”


Don’t worry, I have you covered. Don’t even think about counting calories, because it’s a recipe for failure.


The big problem of counting calories

Most think that counting calories is an exact method, but it is not.


5 Reasons why you shouldn’t count the calories you eat.

1-. The number of calories on labels is inaccurate

The calorie values ​​on food labels are averages. Studies show that the true caloric value of what you eat is many times higher or lower.


2-. We do not absorb all the calories we consume

Some calories pass through the digestive system without digesting, and this varies from food to food. For example, in seeds and nuts we absorb fewer calories than are normally calculated. This also happens with fiber-rich foods of which we absorb more calories than calculated.

3-. The way you cook varies the caloric load

Cooking food means that there are generally more calories available for absorption and food labels often do not reflect this.

4-. People absorb calories uniquely (and variablely)

Each person’s own intestinal bacteria can cause more or less calories to be absorbed. For example, people with a high proportion of Firmicutes bacteria absorb on average 150 more calories per day than those with a higher proportion of Bacteroidetes-like bacteria.

5-. People are not very good at estimating portion sizes

. Studies show that most people do not measure their portions well 66% of the time. That is why it is very easy to accidentally consume many more calories than you want.


In total, counting the calories you eat can lead to an error of up to 25% in some cases.

But it is also very inaccurate to calculate the calories you burn.


4 Reasons why you shouldn’t count the calories you burn

1-. The values ​​are estimated averages in the laboratories, with large margins of error.

All those caloric expenditure values ​​found in publications, online calculators and fitness apps are based on average laboratory values ​​with large margins of error. Only Fitness apps and trackers have a margin of error of between 10 to 30%.

2-. People burn calories in a unique and variable way.

There are several factors that can influence genetics, brown fat, sleep and hormones.

3-. What you eat and how much you eat influences how many calories you will burn

For example, if you eat more than the bill, your metabolism increases. However, the metabolism of some people will adapt better than that of others.

4-. Your weight and diet history influences how many calories you will burn.

If you have ever been very overweight or obese, your metabolic rate may be lower than what equations and formulas predict due to a process called adaptive thermogenesis.


That’s why your best option is not to count the calories you eat or spend.


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