Losing weight healthily and permanently is the desire of many. However, there are a number of bad habits that can sabotage the effort.

"It usually happens when someone goes on a restrictive diet to lose weight quickly and then goes back to eating normally or even excessively, which leads to weight gain. This is due to reduced metabolism, hormonal changes, compulsive eating and lack of lifestyle changes," nutritionist Elaine Pádua explains to the Alto Astral portal.

With this in mind, the specialist points out six mistakes that you may be making and that lead to weight gain:

Read Also: Nutritionist teaches how to lose weight quickly (without going hungry and suffering) (Portuguese version)

1- Resort to super restrictive diets

Reducing calorie intake or eliminating food groups from your diet are habits that can slow down your metabolism and lead to muscle loss. Result: it doesn't work in the long run and you gain back the weight you lost.

2- Your eating habits and lifestyle remain unchanged

You should make small changes to your routine and follow them until they become natural habits.

3- You lost weight quickly

This leads to muscle loss and slows down your metabolism. As such, it is likely that you will gain weight again if you are even slightly careless with your diet.

Read Also: If you want to grow muscle, increase your consumption of this food (Portuguese version)

4- Lack of physical exercise

Regular physical exercise is essential for maintaining weight and reducing the chances of regaining it. And, even after reaching your ideal shape, you should only make changes to your workouts. The worst thing you can do is stop exercising.

5- Emotional eating

There are situations in which hunger is not physical. Basically, it is emotional and is characterized by an immense desire to eat a certain food. It occurs, especially, after a period of food restriction. You should seek psychological help to treat this problem.

6- Not monitoring your progress

Are you not keeping track of your weight, diet and exercise? Big mistake!

Read Also: Just adopt two habits to gain five years of life, says study (Portuguese version)