Even if you are consistent with your diet and exercise, you should be careful not to get sidetracked by common mistakes that can affect your progress. You might be surprised to know that it is better for weight loss to choose “whole fat” of dairy products than the “fat free”.
Almost all “fat free” foods are less flavorful and contain fewer nutrients than the “whole fat” version. You can say that fat free foods discourage fat loss much more than the whole fat version. Actually, eating a very low fat is a common mistake that people make thinking it is a good idea, but of course removing trans- fat is necessary because it makes you sick and will kill you.
The cells in your body are made up of two layers of lipids (fats); that is why you need a decent amount of good fat.
When the cell lipid layers are made of healthy fats, it will allow the receptors to bind more easily, which is essential for energy production and good metabolism as well as increasing the sensitivity of the cells to insulin, allowing glucose (from the carbs) to enter the cells to be burned as fuel. On the other hand, lipids made of unhealthy fats lead to insulin resistance that can result in fat gain and the risk of diabetes.
For a balanced fat intake, you need a near equal ratio of omega 3 and omega 6 fats. Omega 6 fats are abundantly found in vegetable oils (sesame, corn, safflower, etc.), and omega 3 fatty acids come from fish oil and they can also be gotten from meat.
High cortisol is linked to higher body fat, especially in the middle area, and to lower your cortisol levels, you need to minimize stress. This means that you are unlikely to lose fat no matter how much you exercise, if your cortisol is elevated.