Weight Loss Mistakes:
- Do you want to lose weight but you’re not sure how to go about it? If so, you’re not alone.
- Many people want to lose weight, but they don’t know how to do it safely and effectively.
- This can lead to frustration, stress, and disappointment when your weight loss plan fails to meet your expectations—or even worse, if you accidentally cause harm to your body in the process.
- If you are looking for ways on how to lose weight without making these common mistakes, this article will help guide you along the way!
1) Not eating enough protein
In Weight Loss Mistakes Protein is one of three macronutrients you need every day and research has shown that people who eat high-protein diets tend to lose more weight over time than those who eat low-protein diets.
Protein increases satiety, boosts metabolism and makes you feel fuller, so it’s a great tool for losing weight. Try taking in 25% of your calories from protein—approximately 75 grams per day for a 1,600 calorie diet.
To meet that goal, aim for 14 ounces of chicken or fish; 6 ounces of turkey or beef; one cup of cottage cheese or Greek yogurt; or 2 eggs. Aiming for this amount can be tough at first, but will get easier as you adjust to eating more protein.
2) Failing to exercise
Skipping workouts is probably one of your biggest weight loss mistakes. In fact, exercise is so effective for weight loss that it might be all you need.It helps you burn calories and fat fast.
In a recent study, adults who performed aerobic exercise five times a week for 30 minutes lost more than 3 times as much weight after 12 weeks compared with those who didn’t perform any aerobic exercise during that time period.
Exercise also increases levels of hormones called catecholamines that help break down fat, helping you maintain your results over time.
But if you don’t have the willpower or the time, at least do something like taking the stairs or parking farther away from your destination. Failing to diet:
There are two parts to weight loss: losing weight (calories) and maintaining weight (calories). The second part becomes harder when there are more calories in your system, which means sticking to a diet is essential for success.
3) Not setting time aside
This one’s kind of a no-brainer, but when you’re sleep deprived, your hunger hormones become out of whack. Plus, you produce less leptin (the hormone that makes you feel full) and more ghrelin (the hormone that stimulates your appetite).
Sleep deprivation also ramps up your stress hormones, which means you’ll definitely be feeling it by morning. Not getting enough Zzz’s has been linked repeatedly with abdominal fat storage.
So the next time you’ve got some late night cravings, try heading off to bed instead of snacking on high calorie foods.
And if you know ahead of time that you’ll be going without sleep for any reason, eat healthy meals during the day so you don’t get too hungry at night.
4) Not getting enough sleep
Sleep deprivation leads to higher levels of cortisol, a stress hormone that has been linked to weight gain.
Research from Case Western Reserve University also shows that when you don’t sleep enough, your body may produce extra ghrelin (the hunger hormone) and decrease production of leptin (the satiety hormone).
This means that you’ll feel hungrier and have a harder time controlling your cravings. A good night’s sleep will leave you much more likely to make healthy decisions every day.
Plus, your body will function more effectively—allowing you to work out harder and recover more quickly! It’s win-win.
5) Being too hard on yourself
It’s hard to be motivated when you’re worried about what people think of you, says Cederquist. Focus on changing yourself, not others’ opinions of you.
Put pressure on yourself to succeed, and it’s impossible for things to work out in your favor. Instead, give yourself credit for positive change, regardless of how small it seems.
Work toward feeling good about yourself more often than you put yourself down for not being perfect. Remember that a healthy weight loss journey is a process and one day at a time.
No matter how big or small the change may seem, celebrate the positives instead of punishing yourself with negative self-talk.
Resist the urge to cut out an entire food group: We know this can seem like a quick fix and sometimes we feel like if we eat fewer carbs, sugar, or dairy then we’ll see immediate results.But there are so many nutritional benefits found in those groups that are necessary for our health.
Cutting them out without first consulting with your doctor could lead to long term side effects such as developing food allergies, nutrient deficiencies, hormone imbalance and slow metabolism. Plus eating less calories won’t make you thinner – just hungry!
6) Getting into the wrong mindset
This is by far one of the biggest weight loss mistakes. Not having a plan in place can be detrimental and cost you results that you could have had otherwise.
Don’t just wing it, develop an outline and stick with it. I promise it will make a difference in your results! -The wrong approach:
Some people are not successful because they’re doing things like counting calories without knowing how many calories they need.
They’ll also lose motivation when they don’t see results after a certain period of time, but if they knew what their target was then they would know whether or not to keep going or change something up.
-Too much cardio: Cardio isn’t bad for losing weight, but if someone does too much cardio their muscles might break down and then their metabolism will slow down as well.
Doing so much cardio can leave them feeling tired which might cause them to give up on exercise altogether–so it’s important to mix things up so you’re doing both cardiovascular exercise and strength training–don’t forget those muscles!
7) Not having a plan in place
Having a plan in place helps you focus on what you need to do and makes sure that there are no surprises. As such, it’s much easier to lose weight when you have a game plan.
How will I exercise? By thinking through these details ahead of time, you’ll give yourself an advantage in your efforts to reach your goals by staying focused and motivated as well as setting yourself up for success.