11 Crucial Weight Loss Mistakes To Avoid
Do you wonder why all your gym friends seem to lose weight, and you don’t? You could be making weight loss mistakes that hinder you from making progress.
Losing weight can be challenging if you are not keen on diet and making lifestyle modifications. Today, we will share some of the mistakes that many people make when they are trying to lose weight. Find out more!
1. Focusing on scale weight alone
You may be eating right but feeling like you are not losing weight as fast as you imagined. Though the weighing scale can help you monitor your progress, it is not the only way to measure your weight changes.
Several factors influence your weight. They include how much food you have in your digestive system as well as fluid fluctuations. Weight keeps on fluctuating within a single day depending on the amount of food and liquids you have consumed during this period.
For women, changes in their hormones and increase in the levels of estrogen cause water retention which adds your scale weight. If your scale weight is not changing, it could be because your body is holding on to water as you lose fat mass.
Don’t over-depend on scale weight and forget other ways of determining if you are losing weight. For instance, if your clothes are feeling looser around the waist but your scale weight is constant, it means you are making progress. Check your waist circumference using a tape measure or take pictures of your body after every month to see if you are losing fat. Do not expect the scale number to change too much.
2. Inappropriate calorie intake
Weight loss comes from a calorie deficit which varies in individuals. While some people take in excess calories, others take in very minimal. Both techniques are counterproductive when trying to lose weight.
Diets with very few calories can make you lose muscle mass and even make your metabolism slow. High-calorie intake can lead to weight gain. Make use of a calorie calculator to keep track of how much calories you consume. Be keen on your portion sizes.
3. Not exercising enough or overdoing it
Some people tend to restrict their calorie intake and ignore exercises. This can lower your metabolic rate and make you lose muscle mass. Working out is vital since it helps you burn fat and raises your metabolism. It also prevents you from losing muscle mass which translates to weight loss.
This does not mean that you overdo it. Over-exercising can affect your adrenal hormones which are responsible for regulating stress response. Do exercises in moderation a few times in a week to avoid straining your body.
4. Overlooking resistance training
Resistant training is a form of exercise that is crucial to your weight loss journey. As you lift weights, you increase your metabolic rate and gain muscle. It boosts your body composition and helps you get rid of belly fat. Do not do aerobic exercises and forget to lift weights.
5. Taking insufficient protein
Many people assume that protein makes them bigger when they are trying to lose weight. This assumption is wrong since protein can do the opposite. It is a nutrient that curbs your appetite and makes you feel full faster.
One fatty acid, Omega 7, has been shown to bring about satiety faster. This can be consumed in the form of a supplement like Ultra Omega Burn. This supplement not only works as a fat burner but it also provides many other health benefits. Read more about Ultra Omega Burn here.
If you start your day with some proteins, you lower your calorie intake and reduce your chances of overeating during the day. Take foods with high protein content and optimize weight loss.
6. Not consuming enough fiber
Less fiber in your diet can also hinder you from losing weight. You need viscous fiber which can curb your appetite through the day. This insoluble fiber forms a type of gel which holds water in the body. The gel takes time in your digestive tract so that you don’t feel hungry after a short period.
Take a lot of fiber since they don’t add a lot of a lot of calories in the body. They can help you achieve a calorie deficit necessary for weight loss.
7. Overeating even when you are full
Most of us eat by the clock instead of listening to our bodies. You should not eat just because the clock reads that it is lunchtime. It can make you take in more calories than you should. Develop a habit of eating when you feel hungry. Do not let yourself feel too hungry before consuming anything. Try drinking water when your stomach starts rumbling so that you prevent yourself from excess hunger.
8. Setting impractical weight loss goals
A goal can motivate you to work hard to achieve it. The problem with many people is that they set unrealistic weight loss goals. This can demotivate you and make you give up before they can see any progress.
The weight loss journey requires a lot of honesty. If you are overweight, do not expect to lose excess weight within a short period. Weight loss takes time depending on your habits and commitment. Come up with an achievable goal so that you can remain motivated during your diet. For instance, target a 10% drop in weight within one year instead of 5 kilos every month.
9. Taking sugar
Have you cut down on soft drinks but still enjoy fruit juice in the morning? This is not a smart strategy for weight loss. Fruits juices contain a lot of sugar which cause not only weight problems but also health complications.
Taking sweetened beverages makes you consume excess calories which jeopardize your progress. Try to cut down on the sugar completely. Take sugarless tea if you can or sweeten it with a small amount of natural honey.
10. Consuming processed foods
There is nothing as tasty and tempting as processed foods. They are the reason why obesity is in the rise in America. Processed foods affect your gut health and also increase inflammation. You cannot lose weight if you continue taking processed foods since there is a high chance of overconsuming them. Replace them with single ingredient foods.
11. Not having enough sleep
Sleep deprivation is a problem affecting our society. The amount of sleep you get has a great impact on your hunger and appetite hormones. If you don’t get enough sleep, it may prevent you from losing weight since you tend to feel hungry a lot during the day. Aim at getting at least 8 hours of sleep every night.