If your clothes won’t fit, the scale appears stuck, or your weight is bouncing back up, there’s a probability that you are making one of these ten weight loss errors.

1. Crash Diet

You determined to lose some kilograms quite fast so you resort to a crash diet. You cut down your calories intake to less than 1000 daily, and surely you lost weight. But at the same time, you trained your body to burn slowly and conserve energy. Your metabolism is now slow. Once your emergency diet is over, you have a body trained to burn calories slowly and a little increase in intake will make your weight bounce back again.

2. Missing Breakfast

Skipping breakfast looks easy a way to cut down on calories. But it has its negative side; it can make you feel hungry all the day leading to some snacks at work or to an over-sized lunch , thus increasing total intake. A breakfast rich in proteins and fiber can let you feel full throughout the day and people who take breakfast are more likely to maintain a stable weight.

3. Snacks

You may count your intake calories at each meal but you lose track of your snacks. those apparently negligible nibbles in between can add up to make calories count soar. If you are serious you have to use your smartphone or a notepad to track all snacks as well as meals.

4. Never Snacking

Although mindless snacking can increase your weight, thoughtful snacking can slim down your waistline. People who eats frequent small meals and snacks have a higher metabolic rate, especially if the snacks are protein-rich. having a few nuts is a good choice supported by research.

5. Low-Fat

It is possible to misunderstand low-fat products. Low-fat is not the same as low-calories. Some people may increase the portion of low-fat cakes in their plate, thinking it is better than a smaller slice of a regular cake, ending up with more calories. The best way is to check the nutritional labels and calculate the calories to keep check of your intake amount.

6. Juices

People tend to overlook the calories in their drinks. This is a big flaw, some drinks have more than 500 calories. Moreover, fruit juice and soda can accumulate quickly.

7. Too Little Water

Add a glass of water to every meal. Water is essential for metabolism and you need it to burn calories. dehydration slows down the metabolism. This is a common mistake which can be fixed easily.

8. Avoiding Dairy

Many dieters avoid dairy products like full-fat milk and cheese. This can be counterproductive. Body burns more fat when it gets sufficient calcium and burns less if calcium is low. Calcium supplements dose not seem to give the same effect as calcium obtained in dairy products. You may opt for a nonfat or low-fat milk products as a way out.

9. Fast food

You may find yourself at a fast food after a hectic day. You may order a salad or some healthy plate but you may not resist a milk shake. This can become a habit. Studies show that people who eat fast food more than a twice a week gained more weight than those with once a week

10. Goals Unrealistic

Aiming at losing 5 kgs in the first week is a recipe for failure, because if you know will not make it then you may not even try. And if you lost less than that you will be discouraged. In order to succeed your goal should be realistic and achievable. If you are not clear about what to do, consult a dietitian.