5 common mistakes that prevent you from losing fat even if you eat 'healthy'.

Are you trying hard to eat healthy and still not losing fat? You're not alone. Many people make mistakes without realizing it, and that slows down their progress. In this article, I explain the 5 most common mistakes that block fat loss and how to fix them so you can start seeing results.

1. Not controlling quantities even if you eat healthily

It is a myth to think that "if it is healthy, I can eat it without limit". Although avocado, nuts, or olive oil are nutritious, they are high in calories. If you eat more calories than your body expends, you will not lose fat. Learning to measure portions and listen to hunger and satiety cues is key.

Tip: Use smaller plates, measure ingredients or use an app to control quantities for a few weeks.

2. Skipping meals or restrictive diets

Cutting calories too much or skipping meals can slow down your metabolism and increase hunger, making it more likely that you'll end up overeating later. In addition, the body can go into "saver mode" and store more fat.

Tip: Eat regularly, prioritizing protein and satiating foods that help you control your appetite without going hungry.

Not drinking enough water during the day

Hydration influences your metabolism and your body's ability to burn fat. Many times we confuse the sensation of thirst with hunger, and end up eating when we only needed to drink water.

Tip: Always carry a bottle of water with you and aim to drink at least 1.5 to 2 liters a day.

4. Not getting enough sleep and not managing stress

Rest and stress have a major impact on the hormones that regulate appetite, such as leptin and ghrelin. Sleeping too little or living under stress can increase emotional hunger and hinder fat loss.

Tip: Prioritize sleeping 7-8 hours a day and practice stress management techniques such as deep breathing or meditation.

5. Not combining food with movement habits adapted to your life.

You don't need to spend hours in the gym, but regular movement helps speed up metabolism and improve body composition. This includes walking, climbing stairs or doing an activity you enjoy.

Tip: Try to move at least 30 minutes a day, in a constant and varied way.

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