What Weight Loss Mistakes You Are Making?
If you’ve fallen into a weight loss trick or gimmick in the past don’t give yourself a hard time. Most people have at one point or another. I mean, I don’t think it’s a billion-dollar industry for no reason. Now although your intentions were pure, I’m sure at this point maybe you’re feeling a little bit restless. And you don’t know who or what to believe when it comes to properly lose weight. By reading this article to the end you can avoid these very common weight loss mistakes that I see all the time. Plus I’ll give you a few pointers on what you can focus your attention on instead.
1. Following a Diet
Now distinguish between a diet and a lifestyle. A diet is something that we do for short-term gain. Whereas a lifestyle is something that you can see yourself doing truly for the rest of your life. And that’s where you want to focus your attention. But if you’re trying to lose those 10 pounds or 5 kilos in one week. You might actually be able to do it. But it’s not going to stay that way! People following crash diets often gain that weight back plus more. So in the long run, you need to focus your attention on the lifestyle changes by setting some realistic goals. This will help you maintain a healthy and sustainable weight.
2. Short Term Gains
Now anything that promises instant results is a gimmick. This can be diet. This can also be shakes, bars, pills, light therapy, laser therapy, the list goes on. I’m sorry to break it to you. But at least this way you can save your money. And instead, spend your time focusing on long-term gains. Changes that you can make slowly and strategically to get to the results that you are hoping for.
3. Restricting Calories
Now restricting calories puts our bodies into a state of “Ketosis” it’s called. This is why those Paleo diets and those ketogenic diets are all the rage right now. Because ketosis suppresses the appetite. This obviously means eating less, fewer calories, calorie restriction, and weight loss ensue. I mean, why wouldn’t you want to do this, right?
And we’re seeing loads of people with these before-and-after pictures. Two months later, six months later. And you see these ripped bodies and you want that for yourself and I get it. But what you don’t see is these people two years or four years or six years later. Calorie restriction is truly not sustainable in the long term. And as I mentioned before you end up gaining that weight back plus more.
The problem here is that calorie restriction slows the metabolism. So your attempts at wanting to lose weight in the future, after calorie restriction is over, tend to be slower or totally impeded. Studies show that even long after calorie restriction is over, people who eat in this way tend to have a very unhealthy relationship with food. So again, we want the focus here not to be calorie restriction, but rather healthy lifestyle changes.
4. Skipping Breakfast
Time and time again studies are showing us people who have breakfast tend to be of a lower weight. And are better able to maintain weight loss than those who don’t. Now I get it too, that skipping breakfast can seem like a really easy way to cut calories. But what ends up happening is unplanned snacking, grazing and overeating later on in the day. So don’t make these weight loss mistakes and most certainly have some breakfast. And try to include more fibre in your breakfast. Things like whole grains, fruits, nuts, and seeds to help keep you full for the entire morning.
5. Losing Track of Snacks
Now mindless munching can really add up. I’m not saying don’t have a snack. I’m just saying watch the grazing and instead maybe have some planned snacks. Did you know you were making these weight loss mistakes? Continue reading to find out more.
6. Not Snacking At All
Now, some people cannot snack at all and they do just fine. But if your track record indicates that you’re somebody who really needs a snack, then do, please, have some snacks! Just plan for them. By planning your snacks and not depriving yourself you’ll be better able to control your hunger and lose weight. Snacking helps to keep the metabolism in high gear. Try some fruit, some homemade oat bars or a small handful of nuts or seeds.
7. Sipping Calories
For some people, liquid calories are the silent culprit. I’m all for having occasional juices. But I’m talking about excess. Excess juices, sodas, alcoholic beverages, or those speciality coffees. You know the ones like from Starbucks that have 500 calories per cup! I mean that’s a whole meal in a cup! So stay hydrated. Just sip smart.
8. Drinking Too Little Water
Now some people don’t realize this, but water really is essential when it comes to burning calories. When you’re dehydrated, your metabolism drags, which means slower weight loss. Try getting in the habit of having a water bottle with you at all times and maybe also getting in the habit of having a glass of either water or tea at every meal and snack time.
9. Eating Out
Drive-thru’s and cafeterias add loads of oil to their foods to keep you coming back for more. Because of the flavour that it might add. Of course, this is going to be a lot higher calorie than if you were just to make it for yourself at home. So, certainly, eat out on special occasions, or as a treat, but not as a ritual. Maybe you can get in the habit instead of meal prepping or batch making your meals on your evenings off. That way you’re going to be spending less time in the kitchen. And it’s also going to help you with your weight loss goals.
Plus, it’ll save you some money.
10. Tunnel Vision
Are you focusing on just one thing as being the source of your weight loss? Is only the food changing? Or only the exercise? Food or activity will certainly help. But it might not be enough to get you entirely or fully to your weight loss goals. You want to be looking at a whole wellness approach to health. So this means adequate hydration, adequate sleep, lack of unhealthy substances and even a positive emotional state.
You may have heard that increased stress levels also increase Cortisol in our body. And that can actually cause weight gain and impede any attempts at weight loss.
11. Setting Unrealistic Goals
Now again, your intentions with this one may be pure. But do you find that you’re setting these goals that you just can’t stick with? Well, instead of getting frustrated at yourself, it might be more productive to look into seeing if you can find some one-on-one counselling or nutrition coaching.
Now let’s think of the most successful athletes out there, for example. Their success is no doubt because of their relentless effort, but it’s also in part due to the ongoing mentoring and guidance that they receive from their coaches. Having a coach or someone to check in with is extremely powerful when it comes to you trying to achieve your weight loss goals.
Alright, so these are the most common weight loss mistakes that people make all the time. I know that it’s not necessarily the easiest journey but giving up isn’t going to make it go by any faster. And going to the extremes is truly not sustainable in the long term. So slow and steady wins the race here!