You eat healthy, you started exercising but you don't see the scale going down? What's happening?

It is a common phenomenon in your weight loss efforts to make "small" mistakes that delay your progress and prevent you from seeing the change you want.

Let's take a detailed look at the most common mistakes we have observed in a weight loss effort:

1. You don't control the quantity of the healthy foods you consume. You include foods in your diet such as peanut butter, avocado, nuts, etc., but you may be consuming them in larger quantities than you should, thinking they are healthy. This is something that happens very often, and that's why we need to explain that eating healthy does not necessarily lead to weight loss. Quantity control is the key, as in order to lose weight, we need to achieve a calorie deficit. So, pay attention to the quantity and portion control.

2. You skip meals to save calories. If you skip breakfast or snacks between meals, it is very likely that you will have a larger meal in the evening because you will be very hungry and won't be able to control the amount of food you consume, ultimately taking in more calories. It is more effective to have a stable meal schedule, approximately every 3 hours, as this will keep hunger levels normal and make you less prone to snacking.

3. You overdo it with low-fat or light foods. Just because something is labeled as light does not mean we can consume it freely in our diet. Light products have fewer calories compared to their regular counterparts, which is why they help with weight loss. The same applies to sugar-free products. They are helpful because they don't contain sugar, which we are trying to reduce in a diet program, but they still have the other regular ingredients of the product.

4. You order your meals from outside. Even if you choose something that is part of your diet, it is not the same as preparing it at home. It is very likely to be loaded with more oil, salt, or various sauces to make it tastier. Additionally, you don't have control over the portion size, like when you prepare it yourself at home. This does not mean that if you are on a diet, you should never eat out, but in general, it is better to prepare your own meals.

5. You forget the basics. You may pay a lot of attention to the quality and quantity of your meals, but you neglect the "simple" things. What are these? Proper hydration and sufficient sleep. It is very important to hydrate properly by consuming 2-3 liters of water per day and to sleep for 7-8 hours if possible.

6. You stress too much. Many times, the stress of losing weight causes us to constantly think about it or weigh ourselves every day, and if we don't see the progress we want, we get disappointed. Unfortunately, this does not help us psychologically or physically, as stress increases the production of cortisol in the body.

Therefore, try to follow your diet and exercise plan as best as you can and surely the result you want will come!