12 Common Weight Loss Mistakes to Avoid for Dieters
12 Common Weight Loss Mistakes to Avoid for Dieters
Part of achieving your weight loss goal is knowing what obstacles stand in the way of your progress. Here are weight loss mistakes dieters need to avoid.
Weight loss can be a difficult journey.
It is an extremely personal experience that takes courage, hard work, and education on the correct ways to go about it. Part of achieving your weight loss goal is knowing what obstacles stand in the form of progress.
Whether you are doing it for health or building confidence, there are common weight loss mistakes dieters make. Read on to learn the twelve common weight loss mistakes to avoid.
Of course, if you are trying to lose weight, you may think that the correct way to go about it is to restrict your eating. While it is good to practice moderation and eat foods that are rich in nutrients, if you over-restrict yourself, you may end up in a worse place than you started.
Over-restriction can leave you feeling burned out extremely quickly, which can make you want to give up on your weight loss journey altogether. Instead of being overly restrictive, opt for foods that naturally have fewer calories but are rich in essential nutrients. This allows you to eat when you are hungry, but also choose more healthful foods.
2. Unbalanced Excercise
When you are on a weight loss journey, it can be hard to find a balance of how much activity you can do. The general rule of thumb for a successful weight loss journey is 80% diet and 20% exercise. However, some individuals make weight loss mistakes that include exercising too much or too little.
If you over-exercise, it can lead to fatigue and muscle pain. Additionally, if you exercise too little, it can throw off your diet since you are not burning enough calories to lose weight. Since a healthy diet is a large chunk of weight loss, an excellent way to know how many calories you need to consume is based on your activity level.
Most recommendations state that you should exercise for 300 minutes every week for weight loss. This way, you can burn calories. Additionally, depending on your specific goals, you can tailor your workout routine for what you want, such as more toned abs or more muscular arms.
3. Cutting Out Protein
When people start their diet, it usually begins with lessening their meat intake with salads and greens. Though this is a right shift, as salads and greens are packed with nutrients, it can leave you feeling hungry.
You can avoid this weight loss mistake by incorporated lean proteins into your diet. Chicken, fish, eggs, all of these are healthy proteins that help satisfy your hunger and make you feel fuller longer.
Even if you are moving towards a plant-based diet, beans and other legumes are great for getting protein into your diet. These are also rich in fiber and antioxidants, which are great for the body.
4. Obsessing Over the Scale
One of the biggest weight loss mistakes you can make is obsessing over the scale.
Of course, it can be exciting to see the number drop, but it can become an unhealthy obsession that hinders your progress by taking over your mind. Weight can fluctuate at times, depending on what you eat that day, hormones, and even muscle building.
That’s right; muscle weighs more than fat. So if you have been hitting the gym hard and weight training, don’t be surprised if the number can increase. Additionally, the number on the scale doesn’t tell the whole story.
There is a healthy weight to be at according to your height and body type; however, if you obsess over the scale, it can lead to you setting yourself up for unrealistic expectations. Weight loss is a process, and sometimes it can take time.
5. Skipping Meals
Skipping meals will not contribute to weight loss.
In fact, it can cause your body to retain weight. Some people think that if they skip meals, it will allow for extra calories to be burned. However, if you deprive your body of the nutrients it needs, it can cause your body to go into starvation mode and latch on to the calories you do consume.
It’s best to eat a balanced, healthy diet that keeps you satisfied.
6. Embracing the “Fat-Free” Craze
“Fat-free” has been slapped on various foods over the years. Chocolate, chips, cereal, you name it. The catch is, just because something is fat-free does not mean that it is right for you.
It is all about knowing what fats you need. Some fats, such as monosaturated fats (like those found in avocados) are weight-loss promoters. Fat provides energy and satiation, which is crucial to feel fuller longer.
Additionally, even though a product is fat-free, it can actually have harmful preservatives and other no-nos that can lead to weight gain. Highly processed foods that are deemed “fat-free” can be full of sugar, high-fructose corn syrup, just to name a couple.
7. Not Taking the Right Supplements
Supplements are a great way to make sure you are getting the rich nutrients you need to keep your body healthy. However, the world of supplements can be overwhelming. It’s crucial to find the right supplements for you, as they can help promote weight loss.
A lot of weight loss supplements work in conjunction with diet and exercise. They are not meant to be used as a “fast pass” for weight loss, but instead as an aid to establishing a healthy body.
It’s essential to find the ones that work best with your diet and exercise plan. In fact, you can check out some that are helpful in your weight loss journey.
8. Poor Hydration
Water is truly a miracle resource for our bodies.
However, one of the most prominent weight loss mistakes people make is having inadequate hydration. For example, instead of drinking water, some people opt for diet-soda, alcohol, coffee, or other drinks that dehydrate you.
Proper hydration is vital, as it aids in the body cleansing itself. Especially if you are working out often, you must remain hydrated to keep your body and mind sharp. A lack of hydration can lead to your body feeling tired and even woozy.
9. Not Enough Sleep
You may have heard the saying “sleep is for the weak,” but in reality, it makes you stronger. Surprisingly enough, a good sleep schedule helps keep the body in its natural rhythm. If you sleep less than six hours, you can feel hungry throughout the day, when can lead to binge eating.
Proper sleep helps us feel satiated. When the body is in a routine, it adapts and promotes it. If you are continually pulling all-nighters, it can cause your body to feel disarrayed.
10. Too Many Changes at Once
When you begin a weight loss journey, you can feel fired up to make all these drastic changes at once.
You may want to cut out soda, chocolate, dairy, and exercise for an hour every day. While having a plan is excellent, it can sometimes lead to you feeling overwhelmed. Instead of a lot of changes at once, making gradual moves towards healthier choices can be way more sustainable and less overwhelmed.
For example, start cutting out soda and exercise for 30 minutes three times a week. This allows your body to get adjusted, and also makes you feel like you are accomplishing something without feeling overwhelmed with changes.
11. Giving Up Too Soon
One of the biggest weight loss mistakes people face is giving up too soon.
If you don’t see results right away, do not feel discouraged. It can take time for your body to adapt to these lifestyle changes, and with hard work and persistence, you will get to your goal.
If you feel hopeless, try finding healthy activities to do or a group of people who can support you through this journey. You are never in this alone, and there is always someone who has gone through a similar journey or wants to accomplish what you want to too.
12. Not Making it a Lifestyle Change
The most vital thing you can do for healthy weight loss is recognizing that it is a forever, lifestyle change. As you accomplish your goals, understand that it is a shift that is a healthy habit to stick to.
Your end weight goal shouldn’t be the end. Of course, you can have things in moderation, but going back to old ways can hinder your progress and cause weight gain. Recognizing that your weight loss journey is a shift in your life will allow you to be committed to living a healthy life all the time.
How to Avoid Weight Loss Mistakes
You can avoid making these weight loss mistakes by having a practical, healthy plan for your journey. Speak to a doctor to find the right diet, exercise, and supplement plan. With these tools, you will have what you need to take the weight off and keep it off.
Ready to Achieve Your Goals?
With these tips, you will be able to avoid these common weight loss mistakes. You can and will achieve your goals by starting with a healthy mind that, in turn, helps aid a healthy body.