13 Crucial Weight Loss Mistakes To Avoid
Losing weight can be very hard and tricky especially if you’ve been spending a lot of time in the gym and doing all the right things but seeing no results. There are common mistakes that you might make on your journey to losing weight. But before you embark on your weight loss journey you need to understand what is healthy to you may not be healthy to someone else.
And what works for you may not work for another person. You also need to evaluate why you want to lose weight and if it’s a healthy decision. Losing weight should mean much more than counting your calories intake. There are factors like hormones and health conditions that are beyond your control and others like getting enough sleep and limiting the stress levels that you can control.
Now, let’s look at some of the mistakes you’re making when trying to lose weight.
1. Losing track of what you’re eating
Being aware of what you eat throughout that day is vital if you want to lose weight. Keeping a food diary is an efficient way of tracking the calories you consume on a daily basis. If might be you’re eating more calories than you need or you’re not getting enough carbs, protein, fiber, or fat to help you lose weight.
Use a good calorie tracking app like Myfitnesspal.
2. No exercise or too much exercise
When losing weight it’s unavoidable to lose muscle mass and fat which means if you don’t exercise as you reduce your calories intake you lose more muscle mass and decrease your metabolic rate. Exercise will help you reduce muscle loss, increase fat loss, and increase your metabolism.
However, over exercise can cause stress and prevent the production of adrenal hormones which regulates stress.
3. Skipping meals
Skipping meals might seem like a good idea but it will only cause you to eat more later, and it slows down your metabolism because there is no food to burn. Your blood sugar levels are disrupted because of irregular eating habits making it harder for you to lose weight.
4. Not drinking enough water
Most people don’t drink enough water which is an easy way of improving your health. Drinking water, soup, or a salad with water before a meal can reduce the amount of food you eat and you also stay hydrated which prevents headaches leading to stress eating.
5. Drinking a lot of calories
When drinking a beverage it’s very easy to forget how much calories it contains. Instead of taking juices, sweetened teas, coffee, or smoothies, substitute with water, unsweetened tea, or sparkling water to avoid adding extra calories.
6. Not getting enough sleep
Quality sleep is important for the good health of your body and mind and losing weight. Lack of enough quality sleep has been shown to contribute to obesity and hinder you from losing weight. Studies show that people who sleep less than six hours are likely to add calories the next day. So make sure you sleep at least 8 hours daily to help you lose weight.
7. Cutting out a whole food group
Most people think that cutting out a whole food group will help them lose weight. This couldn’t be further from the truth because if you cut out carbs or dairy your diet will be unbalanced and your body will not get all the nutrients it requires. This can cause you to even gain weight instead of losing.
8. Weighing yourself too often
Even though it’s exciting seeing how many kilos you’ve shed, weighing yourself too often can lead to frustration and make it harder to be successful in losing weight. A woman’s weight can fluctuate especially during her menses because of water retention.
And if you weight train you will build lean muscle tissue which gives you a smaller waist but weighs more on the scale. A better way is to use a tape measure to measure your waist, arms, bust, and legs once a week.
9. Eating very few or too many calories
Most people are obsessed with calories counting which often leads to you depriving your body of very essential nutrients. For you to lose weight you need to burn more calories than you consume. You may be eating a lot of healthy foods that are high in calories but also eating very few calories can be counterproductive making you very hungry which reduces muscle mass and your metabolism.
10. Not weight lifting
Weight lifting or resistance training is very important and very effective in gaining muscle, increasing your metabolism, improving your overall body shape, and reducing your belly fat.
Lifting weights helps to prevent slow metabolism and to make sure your body stays muscular and toned. The best strategy for losing weight is to combine weight lifting and aerobic training.
11. Not eating enough protein
Protein is a very important nutrient when it comes to weight loss. Protein can help you lose weight by making you feel full, reducing your appetite, calories intake, increasing your metabolic rate, and protecting your muscle mass. Eating a high protein meal will make you less hungry which reduces your cravings.
It also prevents a slowdown in your metabolism which can cause you to regain the weight you lost. Make sure you eat plenty of healthy foods rich in protein.
12. Having unrealistic expectations
Losing weight is a slow process that requires you to have patience before you can see any results. In the beginning, you can lose a lot of weight but continuing that pace every week may not be possible. Setting unrealistic goals of having a six pack body can be disappointing.
If you reach a certain point where your body feels comfortable and your weight reaches a healthy set point, trying to go beyond that point may be impossible.
13. Avoiding fruits and veggies with high sugar content
Some fruits and veggies may contain high amounts of natural sugar but they also contain fiber which helps to balance out the effects on your blood sugar. Generally, fruits and veggies are very low in calories and add nutrients and other health benefits to your diet.
Are you now ready to lose weight the right way?
Losing weight is a process that is not always easy but with adequate discipline and will power you can succeed. Be mindful of your calories, protein, and fat intake and make sure you exercise to increase your metabolism. When it comes to losing weight and changing your lifestyle you need to be self-disciplined, dedicated, have perseverance, and be resilient.