'5 weight loss mistakes you didn’t know you were making', says top U.S gastroenterologist

Losing weight is difficult as it is, even when one is doing everything according to the "weight loss rule book". Despite this, if someone is seeing no apparent results, it is time to accept that something is wrong!
These small significant habits affect the metabolism, hormone balance and overall energy levels, making the journey more frustrating. Let us explore, five most common yet overlooked mistakes that could be sabotaging your weight loss journey!
Dr. Pal Manickam, a top U.S.-based gastroenterologist, shares five insightful tips:

One does not lose weight with just skipping meals, especially breakfast, it can make or break the day. Having proper breakfast helps reduce calories intake and speeds up the process of weight loss. In reality, when we skip our meals, the body enters into a survival mode, starts to store fat instead of burning it! It can lead to significant weight gain rather than losing due to increased hunger. Eating a well-balanced breakfast that is full of nutrition, supports a healthy metabolism and keeps the energy levels steady throughout the day.

Not all food labelled sugar free, diet friendly is actually weight friendly. Many of these foods are highly processed and contain artificial sweeteners and hidden sugar that can interfere with the body's natural hunger cycle. They may also leave one feeling unsatisfied, reaching out to more toxic food options. Instead of relying on packaged food items, choose whole, nutrient-dense foods : Fruits, veggies and healthy fats.

Sleep is often underestimated when it comes to weight loss. Sleep is just like recovery, important for muscle building. Disrupted sleep can disrupt the hormone levels that regulate the hunger such as ghrelin and leptin. This imbalance can make one hungrier during the day and lead to unhealthy cravings. Aim for at least 7-8 hours of quality sleep each night to support proper metabolic function.

Cardio can be beneficial for heart health, doing exercises such as running, cycling or swimming and burning calories, but, pause! ignoring strength training can backfire. Excess cardio without resistance training can lead to muscle loss and in turn which can slow down the metabolism. The weight loss routine should be balance, both cardio and strength training is essential if you want to lose weight.

Expensive and fad diet can surely offer quick results but are not sustainable and nutritionally valued. Restrictive diets can slow your metabolism, cause nutrient deficiencies, and increase the likelihood of binge eating once the diet ends. A better approach is to adopt healthy, gradual lifestyle changes that include a variety of foods in the right portions. Consistency and patience are key when it comes to lasting weight loss.