Mistake #1: You avoid caffeine
Caffeine is a great way to ramp up your metabolism, your daily java hit can boost your metabolism 5 to 8%—about 98 to 174 calories a day. Ingesting caffeine is essential as it jumpstarts the process of lipolysis. Lipolysis is the breakdown of fats and other lipids by hydrolysis to release fatty acids. This process occurs when your body is breaking down your fat stores and in turn converting it into energy.
Mistake #2: You don’t mix up your routine
A common mistake many people make is sticking to a routine even after they have progressed so much that the routine no longer challenges them. It’s very satisfying to be able to complete your workout with ease knowing it was once a serious challenge, however as great as that may feel, it is not going to help you progress. You must continue to challenge yourself. Try for example:
- Adding another rep to all of your sets
- Shortening your rest times
- Adding an extra 10 minutes to your cardio sessions
- Increasing the load, for example instead of benching 135lbs for 12, try 145lbs for 10-12
Mistake #3: Your meal lacks protein
Protein is an essential component to speeding up fat loss, About 25%-30% of the calories in each gram of protein are burned in digestion, compared to only 6%-8% of the calories in carbs. Do the math: You save 41 calories every time you substitute 50 grams of protein for an equal amount of carbs.
Mistake #4: You don’t eat enough
While it’s tempting to skip out on meals to lose weight faster, you could actually be increasing your weight gain. When you skip a meal not only are you more likely to overdo it later on, you slow down your metabolism so your body holds onto those calories you do eat. A more effective approach is to eat more, smaller meals throughout the day. You should aim to eat every 3 to 4 hours, this will ensure you stay satisfied and keep from overeating later in the day.
Mistake #5: You don’t sleep enough
Get plenty of rest, as a sleep deficit reduces you’re the ability to metabolize carbohydrates and impairs the function of your endocrine system. Sleeping is just as important as eating, you’re feeding your body just as you are when you eat.