Research shows that many people fail to lose weight despite putting in regular hours of fitness exercises, dieting controls and corrected living habits. Often such people stand confused over their fate and slowly stop working towards losing weight which further downgrades their health. In this article we shall try to identify several such causes.
It has been reported that  majority of people who are frustrated with their progress are making one or more of the following five nutrition mistakes.
1. Taking Cheat Days often
If you are slashing calories and eating “clean” (healthy, less processed foods) five or six days per week, shouldn’t you be allowed one cheat day? No! Aside from the fact that I hate the term “cheat day” (because it implies an allowed eating binge after days of dietary deprivation), cheat days (and even cheat meals) can literally cheat you out of achieving results. While diligently watching your food and beverage intake and eating enough to fuel your body but also lose weight, a cheat day can tip you over your calorie budget for the week so your fat doesn’t budge one bit.
If you want to eat something “off your diet,” go right ahead, but do so in a smart, portion-controlled manner instead of blowing it out. (Don’t cut calories or deprive yourself of everything you enjoy to avoid the need to blow it out!)
2. They Skip Breakfast
Breakfast is very crucial for an effective weight management. If you feed your body first thing in the morning, you will have the energy you need to train hard; and the harder you train, the more calories you burn. Plus, you won’t search for snacks after dinner because you’re still hungry. Keep your stomach full and hunger pangs at bay by eating your morning meal.
3. People ignore Muscle Loss
Weight Loss is often accompanied by Muscle Loss and Bone Loss. The diet should be designed to maximize fat loss while minimizing muscle losses (a small amount of bone loss is normal with major weight loss).
Ramping up your protein intake is especially important if you are cutting calories. The fewer calories you consume, the more protein to keep your muscle while losing fat. If you track your food intake, aim for at least 0.68 grams of protein per pound of bodyweight per day.
4. People dont Eat Enough
You actually have to eat a decent amount of food at each meal so you can subsist on fewer calories per day without obsessively thinking about food. A 220-calorie frozen dinner won’t cut it, because it won’t keep you full for an extended period of time. Make sure you get at least a quarter of your total daily calories at each meal. And fill up on high volume foods like non-starchy vegetables.
5. Overestimation of Calories Burnt
Most people burn significantly fewer calories than they think they burn. They overestimate their calorie burn and underestimate how much they eat. If you think you are burning 800 calories a class (if you are a 300-pound, muscle-packed linebacker working your tail off, you actually might be), you are more likely to allow yourself that extra treat at night or a few more calories every day.