{"id":223506,"date":"2021-02-26T15:12:00","date_gmt":"2021-02-26T14:12:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=223506"},"modified":"2024-04-23T07:26:32","modified_gmt":"2024-04-23T05:26:32","slug":"10-things-you-need-to-know-before-you-start-losing-weight","status":"publish","type":"post","link":"https:\/\/gymbeam.com\/blog\/10-things-you-need-to-know-before-you-start-losing-weight\/","title":{"rendered":"10 Things You Need to Know Before You Start Losing Weight"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.com\/blog\/10-things-you-need-to-know-before-you-start-losing-weight\/#1_Eliminating_gluten_carbohydrates_or_dairy_products\" title=\"1. Eliminating gluten, carbohydrates or dairy products\">1. Eliminating gluten, carbohydrates or dairy products<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.com\/blog\/10-things-you-need-to-know-before-you-start-losing-weight\/#2_Dieting_and_losing_weight_by_following_the_rules_of_low-carb_keto_rational_diet_or_veganism\" title=\"2. Dieting and losing weight by following the rules of low-carb, keto, rational diet or veganism\">2. Dieting and losing weight by following the rules of low-carb, keto, rational diet or veganism<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.com\/blog\/10-things-you-need-to-know-before-you-start-losing-weight\/#3_Timing_of_meals\" title=\"3. Timing of meals\">3. Timing of meals<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.com\/blog\/10-things-you-need-to-know-before-you-start-losing-weight\/#4_Frequency_of_meals\" title=\"4. Frequency of meals\">4. Frequency of meals<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.com\/blog\/10-things-you-need-to-know-before-you-start-losing-weight\/#5_Being_too_precise_with_calorie_and_macronutrient_intake\" title=\"5. Being too precise with calorie and macronutrient intake\">5. Being too precise with calorie and macronutrient intake<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.com\/blog\/10-things-you-need-to-know-before-you-start-losing-weight\/#6_To_have_or_not_to_have_breakfast\" title=\"6. To have, or not to have breakfast?\">6. To have, or not to have breakfast?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.com\/blog\/10-things-you-need-to-know-before-you-start-losing-weight\/#7_Doing_cardio_on_an_empty_stomach_after_breakfast_or_at_any_time_during_the_day\" title=\"7. Doing cardio on an empty stomach, after breakfast, or at any time during the day\">7. Doing cardio on an empty stomach, after breakfast, or at any time during the day<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.com\/blog\/10-things-you-need-to-know-before-you-start-losing-weight\/#8_Trying_to_find_the_best_workout_to_burn_as_many_calories_as_possible\" title=\"8. Trying to find the best workout to burn as many calories as possible\">8. Trying to find the best workout to burn as many calories as possible<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.com\/blog\/10-things-you-need-to-know-before-you-start-losing-weight\/#9_Checking_your_weight_every_day\" title=\"9. Checking your weight every day\">9. Checking your weight every day<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/gymbeam.com\/blog\/10-things-you-need-to-know-before-you-start-losing-weight\/#10_Slow_or_damaged_metabolism\" title=\"10. Slow or damaged metabolism\">10. Slow or damaged metabolism<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/gymbeam.com\/blog\/10-things-you-need-to-know-before-you-start-losing-weight\/#What_is_the_lesson\" title=\"What is the lesson?\">What is the lesson?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b ChMk0b C1N51c\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"cs\" data-phrase-index=\"3\">There are still only a small percentage of people who go around losing weight the right way and do not succumb to the promises of instant keto diets<\/span><\/span>, <a href=\"https:\/\/gymbeam.com\/blog\/detox-how-will-it-change-your-life-in-10-days\/?utm_source=facebook&amp;utm_medium=post&amp;utm_campaign=COM-FBNF-blog\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">detox programs<\/a> <span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"cs\" data-phrase-index=\"3\">or poorly set diet plans with energy intake below the level of basal metabolism.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"cs\" data-phrase-index=\"4\">As a result, people then <strong>unnecessarily waste time with dysfunctional diets<\/strong>, where they alternate between periods of drastic weight loss and re-gaining weight, blaming themselves for their failure instead of blaming these dysfunctional tools.<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"cs\" data-phrase-index=\"0\">If everyone knew from the beginning that this is just <strong>a waste time and life energy<\/strong>, perhaps they would then reconsider their approach and follow a process that takes time but produces sustainable results. Below is a <strong>list of the 10 most common questions that people pay too much attention to when losing weight and forget about the basic principles.<\/strong> To find out what really matters when losing weight, read our article<\/span><\/span> <a href=\"https:\/\/gymbeam.com\/blog\/simple-weight-loss-basics-youll-be-surprised-whats-really-important\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"cs\" data-phrase-index=\"0\">Simple Basics of Weight Loss: You&#8217;ll Be Surprised What&#8217;s Really Important.<\/span><\/span><\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"811\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/02\/OK-_-WhatsApp-Image-2021-02-08-at-16.06.15-1124x811.jpeg\" alt=\"Will eliminating gluten, carbohydrates or dairy products help with weight loss?\" class=\"wp-image-221508\" style=\"width:843px;height:608px\" title=\"Will eliminating gluten, carbohydrates or dairy products help with weight loss?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/OK-_-WhatsApp-Image-2021-02-08-at-16.06.15-1124x811.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/OK-_-WhatsApp-Image-2021-02-08-at-16.06.15-400x289.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/OK-_-WhatsApp-Image-2021-02-08-at-16.06.15-1536x1108.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/OK-_-WhatsApp-Image-2021-02-08-at-16.06.15.jpeg 1600w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"1_Eliminating_gluten_carbohydrates_or_dairy_products\"><\/span>1. Eliminating gluten, carbohydrates or dairy products<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"cs\" data-phrase-index=\"0\">You can often read or hear that people only managed to<\/span><\/span><strong><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"cs\" data-phrase-index=\"0\"> lose weight when they eliminated<\/span><\/span><\/strong> <a href=\"https:\/\/gymbeam.com\/blog\/gluten-is-it-really-harmful-to-all-of-us\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>gluten<\/strong><\/a><strong> or carbohydrates from their diet.<\/strong> <span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"cs\" data-phrase-index=\"0\">Is really gluten or carbohydrates behind this?<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"cs\" data-phrase-index=\"0\">No. By eliminating a fairly rich group of gluten or all carbohydrates from their diet, they <strong>spontaneously reduced their energy intake<\/strong> and fell into a caloric deficit. They simply did not compensate for the elimination of these foods by increasing another energy source. If you don&#8217;t have confirmed health problems related to a certain group of foods, there is no reason to avoid them in your diet. If you want to know more about the caloric deficit, read our article<\/span><\/span> <a aria-label=\"Kalorick\u00fd deficit: Jak hubnout a m\u00edt i sv\u016fj vlastn\u00ed \u017eivot? (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/blog\/caloric-deficit-how-to-lose-weight-and-also-have-a-life\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"cs\" data-phrase-index=\"0\">Caloric Deficit: How to Lose Weight and Also Have a Life<\/span><\/span>?<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"2_Dieting_and_losing_weight_by_following_the_rules_of_low-carb_keto_rational_diet_or_veganism\"><\/span>2. Dieting and losing weight by following the rules of low-carb, keto, rational diet or veganism<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"cs\" data-phrase-index=\"0\"><strong>It is entirely up to you to pick which nutritional direction is the right one for you<\/strong> and which one offers you the health benefits you are looking for. As long as you are in a caloric deficit, you will lose weight, no matter if you eat clean,<\/span><\/span> or stick to&nbsp;<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/blog\/low-carb-vs-low-fat-what-is-better-for-weight-loss\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">low-carb<\/a> or paleo diet.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"747\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/02\/OK-_-IMG_89635-747x1124.jpg\" alt=\"How many times a day should you eat when losing weight?\" class=\"wp-image-221542\" title=\"How many times a day should you eat when losing weight?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/OK-_-IMG_89635-747x1124.jpg 747w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/OK-_-IMG_89635-266x400.jpg 266w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/OK-_-IMG_89635-1021x1536.jpg 1021w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/OK-_-IMG_89635.jpg 1330w\" sizes=\"auto, (max-width: 747px) 100vw, 747px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"3_Timing_of_meals\"><\/span>3. Timing of meals<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"cs\" data-phrase-index=\"0\"><strong>Regarding food, you need to have your own system and order<\/strong> that suits you. Are you more of a morning bird? Then you may want to start your day with a hearty breakfast. If, on the other hand, you are one of the night owls, you will probably appreciate a hearty dinner. Not eating at all after 5 or 8 p.m. is not the answer.<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"cs\" data-phrase-index=\"0\"><strong>The timing of your meals is entirely up to you, and as long as you stay in caloric deficit,<\/strong> nothing is off the table. It is true that <strong>professional or strength athletes<\/strong> striving for maximum muscle mass and minimum body fat should be thinking about the timing of their meals, but this is a topic for some other time.<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"4_Frequency_of_meals\"><\/span>4. Frequency of meals<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"cs\" data-phrase-index=\"0\"><strong>You don&#8217;t have to eat two or six times a day to lose weight<\/strong> just because<\/span><\/span> <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/blog\/10-interesting-youtube-channels-for-free-fitness-videos\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">intermittent fasting<\/a> is now in fashion. <span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"cs\" data-phrase-index=\"0\">Some people prefer more meals during the day and others can&#8217;t go without two huge meals a day. The same rules as in the previous point apply; maintain your own system in your diet that suits you.<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"cs\" data-phrase-index=\"0\">You can start with 3 larger meals during the day, suitably complemented by<\/span><\/span>&nbsp;<\/strong><a href=\"https:\/\/gymbeam.com\/snacks\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>snacks.<\/strong><\/a> <span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"cs\" data-phrase-index=\"0\">The results of studies comparing the effectiveness of high-frequency and low-frequency diets when losing weight come with comparable results.<\/span><\/span>&nbsp;<span style=\"color: #ff6600\" class=\"tadv-color\">[1\u20133]<\/span><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"5_Being_too_precise_with_calorie_and_macronutrient_intake\"><\/span>5. Being too precise with calorie and macronutrient intake<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"cs\" data-phrase-index=\"0\"><strong>Nutrition is not about perfectionism, but about long-term systematic work<\/strong> and the choice of more suitable foods and meals. To start with, it&#8217;s nice to go through your personal diet plan by recording your meals into nutritional apps such as MyFitnessPal to get an idea about how much food you really need. Keep in mind, however, that this will give you a long-term average, so your intake can and will fluctuate. Remember, <strong>it is about flexibility and freedom<\/strong>, not about exactly adhering to a nutritional plan.<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"cs\" data-phrase-index=\"0\">What may come as a surprise to you is the fact that <strong>people generally underestimate their energy intake and, conversely, overestimate calories burned while exercising.<\/strong> In one study, participants believed that they were consuming only 1,200 kcal, but in fact were receiving 47% more kcal, while also overestimating their physical activity by 51%! Things just aren&#8217;t always what they seem<\/span><\/span>. <span class=\"tadv-color\" style=\"color: #ff6600\">[4]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"750\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/02\/TZP07863-_-OK-750x1124.jpg\" alt=\"Do I have to have breakfast if I want to lose weight? \" class=\"wp-image-221591\" title=\"Do I have to have breakfast if I want to lose weight? \" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/TZP07863-_-OK-750x1124.jpg 750w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/TZP07863-_-OK-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/TZP07863-_-OK-1024x1536.jpg 1024w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/TZP07863-_-OK-1366x2048.jpg 1366w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/TZP07863-_-OK-scaled.jpg 1707w\" sizes=\"auto, (max-width: 750px) 100vw, 750px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"6_To_have_or_not_to_have_breakfast\"><\/span>6. To have, or not to have breakfast?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"cs\" data-phrase-index=\"0\">This sounds like a Hamlet quote, but the solution for this one is much simpler. Again, it&#8217;s about what suits you specifically. <strong>Do you have to eat within a few minutes after waking up,<\/strong> otherwise you wouldn&#8217;t be able to function at all? Have breakfast. <strong>The idea of \u200b\u200ban early breakfast is not appealing to you<\/strong>, and you would rather have a brunch a little later? That&#8217;s fine too. Plan your schedule around it.<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"cs\" data-phrase-index=\"0\">Also keep in mind that the <strong>reason behind this condition can be your evening eating habits.<\/strong><\/span>&nbsp;<span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"cs\" data-phrase-index=\"1\">This is especially true for people who don&#8217;t eat much during the day and then raid the pantry and fridge in the evening, w<\/span><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"cs\" data-phrase-index=\"2\">hich is definitely not in line with the rules of healthy eating.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"cs\" data-phrase-index=\"3\">Try to give it a thought and eat at least 2-3 hours before your planned sleep.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"cs\" data-phrase-index=\"4\">Maybe then you will appreciate the breakfast.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"cs\" data-phrase-index=\"5\">If you want to know more about this issue, read our article<\/span><\/span> <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/blog\/is-breakfast-the-basis-of-the-day-or-an-old-myth\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>I<span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"cs\" data-phrase-index=\"5\">s Breakfast the Most Important Meal of the Day, or is it Just a Myth<\/span><\/span>?<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"7_Doing_cardio_on_an_empty_stomach_after_breakfast_or_at_any_time_during_the_day\"><\/span>7. Doing cardio on an empty stomach, after breakfast, or at any time during the day<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"cs\" data-phrase-index=\"0\"><strong>Maybe I&#8217;ll save you the hassle of getting up early and going for a run with your eyes not even fully opened<\/strong> because the fact is that you will burn about the same number of calories at six in the morning, at ten in the morning, at three in the afternoon, and at nine in the evening. According to current scientific research, there is no evidence for the<\/span><\/span> <a href=\"https:\/\/gymbeam.com\/blog\/does-morning-cardio-workout-burn-more-fat\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">morning cardio on an empty stomach<\/a> to be extra beneficial when losing weight. <span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"cs\" data-phrase-index=\"0\">Therefore, <strong>go for a run at any point during the day, whenever your lifestyle allows it.<\/strong> Every calorie counts.<\/span><\/span> <span class=\"tadv-color\" style=\"color: #ff6600\">[5]<\/span><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"8_Trying_to_find_the_best_workout_to_burn_as_many_calories_as_possible\"><\/span>8. Trying to find the best workout to burn as many calories as possible<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"cs\" data-phrase-index=\"0\"><strong>Consistent productivity and perseverance<\/strong> are key success factors. Everyday life and habits create the ground for success or failure. What good is a highly demanding workout for you, in which you burn, for example, 200 kcal more than the average, but due to the complexity and the time needed for regeneration, it will stop you from doing anything for the next five days? During these five days, you could exercise maybe three times and run twice, which could easily burn just over 2,000 kcal. Remember, in every way, it&#8217;s a long run, not a sprint. <strong>You can increase your energy expenditure during training<\/strong> by taking your favourite<\/span><\/span> <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/thor-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">pre<\/a><a href=\"https:\/\/gymbeam.com\/thor-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">-workout<\/a> or a <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/fat-burner-nero-120-caps-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">fat burner.<\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/02\/TZP03155-___-OK-1124x749.jpg\" alt=\"What training is best for burning fat?\" class=\"wp-image-221607\" style=\"width:843px;height:562px\" title=\"What training is best for burning fat?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/TZP03155-___-OK-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/TZP03155-___-OK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/TZP03155-___-OK-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/TZP03155-___-OK.jpg 1757w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"9_Checking_your_weight_every_day\"><\/span>9. Checking your weight every day<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"cs\" data-phrase-index=\"0\"><strong>The number on the scale can easily move within 3 kilograms in one day<\/strong>, and almost the same is true for the fluctuation of the weight from day to day. Dietary factors like salt, the amount of food eaten or carbohydrates that naturally bind water have a huge effect on this. Training factors or stress also come into play. If you want to know more about this issue, read our article<\/span><\/span> <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/blog\/why-the-scale-shows-you-a-higher-number-and-its-not-fat\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"cs\" data-phrase-index=\"0\">Why The Scale Shows You a Higher Number and It&#8217;s Not Fat.<\/span><\/span><\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"28324,30248,44248,46435,46912,7185,8350,6937,46174,8234,7677,36322,1562,44254,28792\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"10_Slow_or_damaged_metabolism\"><\/span>10. Slow or damaged metabolism <span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Although many people think they have a slow metabolism, in the vast majority of cases this is not true. As we have shown above, people generally underestimate energy intake, but on the contrary overestimate energy expenditure. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"cs\" data-phrase-index=\"0\">When you learn to eat according to your needs and goals, exercise according to what you enjoy, and live an active lifestyle, you will see for yourself that <strong>slow metabolism is not really one of your concerns.<\/strong> And if you want to know more about this issue, read our article<\/span><\/span> <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/blog\/could-your-metabolism-have-slowed-down-or-be-damaged-5-tips-for-accelerating-your-metabolism\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"cs\" data-phrase-index=\"0\">Could Your Metabolism Have Slowed Down or Be Damaged? 5 Tips to Speed Up Your Metabolism.<\/span><\/span><\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/02\/IMG_8584-_-OK-1124x750.jpg\" alt=\"Can I have a slow metabolism? And how to speed up slow metabolism? \" class=\"wp-image-221622\" style=\"width:843px;height:563px\" title=\"Can I have a slow metabolism? And how to speed up slow metabolism? \" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/IMG_8584-_-OK-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/IMG_8584-_-OK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/IMG_8584-_-OK-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/IMG_8584-_-OK-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"What_is_the_lesson\"><\/span>What is the lesson?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"cs\" data-phrase-index=\"0\"><strong>Pay attention to the factors that are actually important<\/strong> and determine success or failure. Then you will find that the best thing to do is to find a system for your diet, exercise and lifestyle that suits you. You don&#8217;t have to go running on an empty stomach or eat in accordance with the guidelines of the latest Hollywood diet trends to lose weight.<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"cs\" data-phrase-index=\"0\"><strong>Start thinking about food a little more and pay attention to it.<\/strong> For example, you might discover a number of hidden calorie bombs in the form of fast food meals, sweets or savoury &#8220;delicacies&#8221; in your diet<\/span><\/span>, and<span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"cs\" data-phrase-index=\"0\"> you should consider stopping eating so many of them. For example, you can add <strong>more vegetables, fruits and protein<\/strong> to your diet at the expense of highly industrially processed foods and start <strong>exercising regularly<\/strong>. Then you might notice that your clothes are getting looser without you having to follow any specific diet.<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>And what did you pay too much attention to while losing weight? Tell us in the comments about your experience, advice and tips. If you liked the article, support it by sharing so that your friends can also read about what things are a waste of time when losing weight.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/protein-for-weight-loss\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tProtein for Weight Loss\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/fat-burners%20\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFat Burners\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Everyone should know these 10 things about losing weight before they decide to start working on their body. They will save you time and point you in the right direction so that the results are lasting and sustainable.<\/p>\n","protected":false},"author":65,"featured_media":221348,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":6,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[93],"tags":[7433,6473,7595,6365],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-223506","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-how-to-lose-weight","8":"tag-body-fat","9":"tag-diet","10":"tag-weight","11":"tag-weight-loss","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>10 Things You Need to Know Before You Start Losing Weight - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"How to lose weight quickly and permanently? These 10 things will show you what is not important when losing weight.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gymbeam.com\/blog\/10-things-you-need-to-know-before-you-start-losing-weight\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"10 Things You Need to Know Before You Start Losing Weight - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"How to lose weight quickly and permanently? 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