Trying to lose weight seems simple, but the reality is the complete opposite. Shedding the pounds can be an incredibly difficult task, and there are many things that can derail your progress. If you’re currently on this journey, don’t make these 20 common mistakes when trying to lose weight.
It seems like a good idea to skip meals
When you’re trying to lose weight, it seems like a good idea to skip meals to cut down on calories. However, skipping meals leaves you feeling hungry and unsatisfied. This can lead to binge eating later in the day and doesn’t help sustain weight loss.
People skimp on strength training
Many people ignore the importance of strength training while trying to lose weight. It’s common to assume that cardio is more beneficial due to its high-calorie burn. According to health.com, your metabolism remains elevated for hours after strength training. Strength training also allows you to lose fat and build muscle simultaneously.
Fad diets don’t last
There are so many different approaches to weight loss, and many people are drawn to fad diets. With promises of quick results, many people take on diets that aren’t sustainable. They are usually pretty unhealthy and hard to maintain, resulting in weight regain when they give up.
Exercise is often overestimated
Exercise is an important part of weight loss journeys, but many people overestimate its impact. The amount of calories burned during exercise is entirely subjective, and even the best exercise trackers won’t give you an accurate estimate. It’s normal to eat more to compensate for the calories burnt, but you may not have burned as many as you think.
Portion control is important
Many people ignore the importance of portion control during weight loss. Even if you’re consuming a super healthy and nutrient-dense meal, that doesn’t mean you can consume excessive amounts without it having a huge impact on your daily calorie intake.
It is easy to drink your calories
When it comes to diet, many people focus on the calories in their food but neglect the impact of drinking your calories. Your favorite drinks often have more calories than you think, and your daily calorie intake takes a massive hit. Drinking your calories hinders weight loss.
Not eating enough protein is common
Protein helps you feel fuller for longer, but it can often be tricky to hit your daily protein goal. Not eating enough protein is a common problem with weight loss. Not only does protein keep you feeling full, but it also supports muscle maintenance during weight loss.
Using weight loss supplements is a mistake
Many people turn to weight loss supplements to support their weight loss journey, but they are often ineffective and may prove to be harmful. Most weight loss supplements include toxic ingredients and have serious side effects, including insomnia, headaches, and, in severe cases, organ failure.
Stress eating isn’t helpful
Emotional eating is a fast track to regaining weight. Many people rely on food as a comfort blanket and mood booster. However, it rarely has the desired results and leads to consuming unnecessary calories. There are healthier ways to manage stress, and emotional eating will do little to help.
Sleep is extremely important
Sleep is often neglected when it comes to weight loss, but it’s extremely important. Poor sleep can disrupt hormones that control hunger and appetite. This can lead to overeating, and Sleep Foundation says it can also lower your metabolism, making it harder to burn calories.
Water consumption is important
Not drinking enough water has a big impact on your weight loss journey. Staying hydrated is essential for supporting your metabolism. Plus, drinking water can control hunger. Many times, we resort to food when, really, we’re just thirsty or dehydrated. It’s also 100% calorie-free!
Setting unrealistic goals can be your downfall
It’s important to have goals during weight loss, but you need to ensure that they’re realistic. Setting unrealistic goals can lead to disappointment when you fail to achieve them, which can derail your progress. Therefore, it is important to aim for gradual, sustainable weight loss rather than quick fixes.
It’s easy to neglect fiber
Many people focus on macros when trying to lose weight, and fiber is often neglected. Fiber is essential for weight loss and maintenance. It keeps you feeling fuller for longer, and soluble fiber found in plant-based foods is a natural appetite suppressor. It also supports a healthy digestive system.
An all-or-nothing mentality doesn’t work
Balance is the key to long-term success for sustainable weight loss. An all-or-nothing mentality doesn’t work, as it can be extremely hard to stick to. A little indulgence occasionally is fine, as it satisfies your cravings so that you don’t overindulge later.
Social influence has an impact on weight loss
Often, the hardest part of weight loss is managing social occasions. Many people struggle with social events, particularly when peer pressure can lead to poor food choices. The National Library of Medicine states that obesity is strongly linked to social influence.
Eating too fast leads to overeating
Today’s culture is so fast-paced that everything is done at speed, including eating. We rarely enjoy the process of eating and usually disconnect from it, absorbed in the television or our phones. Mindful eating slows down the process and prevents overeating as your hunger signals are noticed and acknowledged.
You shouldn’t ignore food labels
While food labels tell you everything you need to know about what you’re consuming, they’re often ignored. Packaging often draws you in with promises of ‘low calorie’ and ‘low fat,’ but this marketing tactic ignores the full picture. Make sure to pay attention to food labels, considering salt content, sugar amounts, and harmful ingredients.
Overcomplicated diets impact weight loss
It’s common to adopt an overcomplicated diet when trying to lose weight. However, these diets are time-consuming and complicated, making them difficult to follow. It is more beneficial to stick to simple, whole foods rather than engage in complex diet plans.
Giving up too soon is a pitfall
Too many people expect quick results when trying to lose weight. However, sustainable, long-term weight loss takes time, and you shouldn’t give up just because you don’t see instant results. Stay consistent and patient. With time, you will see great results.
Not planning meals is a mistake
Healthline says that meal planning is a great tool for losing weight. By planning and even prepping meals in advance, you have the advantage of already knowing what you’re going to eat. Meal planning helps you avoid making impulsive and unhealthy meal choices.
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