Nothing to lose weight? Common diet mistakes you might be making

Losing weight, having a more toned figure or simply being able to slim down is the goal of thousands of people , regardless of the time of year, but this is not achieved with the ease with which weight gain occurs.

In fact, in the vast majority of cases, poor health creates the perfect environment for the development of cardiovascular disorders, cancer, chronic respiratory diseases, and diabetes.

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In this sense, obesity is a key risk factor for these pathologies , which makes metabolic diseases (obesity, diabetes and cardiovascular diseases) a global socio-health problem.

For this reason, in the book 'How to Lose Weight and Heal at the Same Time', by Dr. Blanca Alarcón Menjura, she provides some tools that teach readers how to " modify the expression of their genes to prevent and help heal metabolic diseases such as cancer, insulin resistance, diabetes, overweight, obesity, dyslipidemia, high blood pressure and heart disease ." See more: Two Colombian restaurants are among the 100 best in the world, according to The 50 Best

And while it's true that in order to lose weight, it's important to change the (unhealthy) lifestyle habits we often have, because as the popular saying goes, "to get different results, you have to do different things." This obviously includes a drastic change in diet, but you must be consistent, as changes won't happen overnight.

Regarding this, Dr. Alarcón noted that " to effectively implement these habits, each person must acquire truthful information about nutrition. This information must be sustainable over time and accompanied by the conviction to apply it with discipline and responsibility, which will allow them to establish goals and objectives that strengthen their overall well-being ." See more: Why does Ryan Castro always carry large amounts of cash?

She also noted that to achieve significant change in eating habits, people " must recognize the common mistakes that can hinder their progress. This means being aware of the choices they make and how they can affect their long-term health ."

The most common mistakes

That said, in the book, the doctor recommends taking into account the following common mistakes, since identifying them opens the door to a more informed and healthy diet:

● Lack of knowledge: Initiating changes without adequate information or guidance from an expert professional.

● Belief in miracle diets: accepting that there are quick and effective solutions that are not actually viable.

● Not tracking: Not recording what you eat makes it difficult to identify which foods are beneficial for each body, since not all foods are the same.

● Choosing processed foods: opting for products high in corn syrup, sugars, trans fats, and sodium, without reading the labels. See more: Things we do in public restrooms out of disgust, but that wouldn't help.

See more: 'An inflammatory meal': The food this Harvard doctor never eats ● Lack of diversity: Eating the same thing all the time and not including a variety of foods can lead to nutritional deficiencies.

● Use of refined oils: cooking with pro-inflammatory oils that affect the properties of nutrients.

● Portion problems: overeating or eating too little, especially in relation to protein intake, where many people often fail.

How to fix it?

In her book 'How to Lose Weight and Heal at the Same Time', nutritionist Alarcón states that:

● Increase your consumption of antioxidants and phytochemicals , preferably raw and clean, to preserve their cell-protective properties.

● Maintain a balance between omega-3 and omega-6/9 , since the latter, present in processed foods, can cause systemic inflammation.

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● Combine animal and plant-based proteins to meet nutritional requirements and protect muscle mass.

● Regulate potassium and sodium intake to maintain water and acid-base balance in the body, which is essential for prevention and healing.

● Increase your consumption of foods rich in calcium, magnesium, potassium, and vitamin D , which work synergistically to maintain bone, muscle, and cardiovascular health. See more: Do you know people who are too nice? There's a syndrome that makes them that way.

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