Have you ever wondered whether there are any weight loss mistakes sabotaging your progress? You struggle to keep it off only to gain it back later on or you don’t lose any weight no matter how hard you try.
For most people, permanent weight loss becomes more difficult to achieve than conquering bad habits like smoking or drinking.
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Could be you are making any of these 20 mistakes. Read on to learn more.
1. Not Planning Early enough contributes to weight loss fail.
This is one of the most common weight loss mistakes committed by many people. Most people rush to lose weight when they are not ready for long term changes. Inadequate planning can lead to making bad lifestyle choices that may contribute to failure in your weight loss journey.
For instance, you rush into a diet plan or an exercise routine which you are not ready to implement. You end up jumping from one trend to another and fail to achieve your goals.
Plan and prepare well before starting any weight loss program. In addition to this, develop an action plan. Try to keep a diet and exercise journal that can help you track your progress as well as help you understand what you are doing.
Note down what foods you should be eating and why you should add them to your diet. Choose a weight loss plan that is consistent with a healthy lifestyle.
2: Lack of commitment, weight loss blunder.
This is a weight loss blunder which most people make. Weight loss requires a long term commitment which many individuals are not ready to make. It requires making some permanent lifestyle changes in your diet and eating habits. These changes are sustainable only if you are committed.
The mistake most people do is break these commitments and engage in other seductive offers that claim to offer better results when in reality they don’t.
Before starting a weight loss journey, ask yourself if you are willing to make these gradual and lifelong changes involved with weight loss. Lasting changes can only happen when you are committed.
Remember lasting changes do not happen overnight. It is a growth process in which new behavior replaces old ones gradually.
It is a lifetime commitment to healthy practices that will give you permanent control of your weight. Stay focused and dedicated even when lapses occur.
3. Not maintaining a regular eating program or skipping meals.
By not eating regular meals you send your body to deprivation or a starvation mode which may cause you to overeat or binge even more.
Your metabolism process follows a particular pattern which when disrupted interferes with your body’s internal clock and activities.
Eating meals at irregular times may lead to the development of obesity, diabetes, and other chronic health problems no matter how much calories you consume.
Try to have your meals at the same time every day if possible to maintain your body’s natural clock. It would help if you only skipped eating because you were not hungry.
4: Eating when you are not hungry.
Eating or giving in to seductive snacks when you are not hungry is among the weight loss mistakes which contributes to more weight gain. These foods provide extra eating opportunities which slow down your weight loss progress.
Most people do not snack because they are hungry but do so because the food is available and delicious. Unfortunately, they don’t realize that what they snack on is made with some hidden fats and refined sugars that only add extra calories to your weight.
Try to form a habit of eating when you are hungry only and try to avoid eating processed foods. Eat foods whole and preferably those high in fiber.
Read more: Fasting for Weight loss-does it work?
5: Ignoring your portion sizes-weight loss mistakes
Counting your portion sizes can be hard, but that does not mean you eat without considering the amount you consume.
A meal can be healthy, but it may contain more calories than what your body needs. Please try to understand that not all healthy foods are made equal.
Not all healthy foods are excellent for weight loss; they may be loaded with calories regardless of the amount you consume. Some healthy foods can make you gain weight too.
You can still check your portion size by eating on a smaller plate, serving yourself smaller portions, and putting away leftovers before you start eating.
Know what you put on your plate and their quantities. Do not serve too many carbohydrates and proteins while leaving out the vegetables. Have half your plate filled with green and the other half should contain equal portions of proteins and carbs.
6: Not eating enough food -weight loss mistakes.
Some people do not eat enough food to satisfy their nutritional needs for fear of gaining weight. Not meeting your dietary needs is a weight loss blunder which not only contributes to nutritional deficiencies but causes weight gain too.
Not eating enough food can be counterproductive. It can send your body to a state of starvation and slow down your metabolic rate. You start feeling tired, and hungry most of the time and get involved in unhealthy eating habits to fill in.
Once you start restricting your calorie intake, your body will start burning fewer calories, and it becomes hard to lose weight. You lack enough energy to fuel the fat burning process.
7: Giving in to quick fixes and not thinking long term.
Short cuts and quick fixes are weight loss mistakes sabotaging your progress because they do not last long. They may yield results at the beginning, but these outcomes are only short-lived.
Trying different diet trends within a short duration of time with the aim of finding a quick fix can weaken the body’s ability to renew and repair itself.
Some of these diets also tend to deprive you of the necessary nutrients needed by the body because most involve unhealthy food combinations.
In my opinion, these diets don’t work; they are just quick fixes for long term problems. They do not produce long term sustainable results. Most are just trends which people follow blindly.
Could be the reason why when people start these diet plans, they shed some pounds after only a few weeks of trying, but once they resume their former eating habits and lifestyle, the weight comes back.
Make eating the right food and following a healthy lifestyle a permanent part of your daily life. Do not be a victim of the diet trends that do not produce lasting weight loss solutions.
If you must try any diet plan, do thorough research on the diet plan you would like to try. Pick one that is sustainable and provides permanent results. Remember, it took time for your body to add the extra pounds so do not expect the weight to fade off overnight.
Read More: 40 Best Foods for Weight loss
8: Weighing yourself constantly
Weighing your weight too often is a weight loss misconception. It can cause panic and discouragement especially when you do not see any significant changes.
Checking your weight every day may only be encouraging when you see results that complement your hard work. If you do not see any progress, you may be tempted to quit.
Most people fall victim to this; they start well but give up along the way because they don’t see any progress. Probably you were making some progress but had some cheating days, and that’s why you see a few pound increases in weight from the previous reading.
If weighing your weight constantly discourages you from keeping up, Please hide the weighing scale and only observe your weight probably once a week or after every two weeks interval.
Do not be intimidated by the scale, maintain a good exercise routine and healthy diet plan .If you are determined and dedicated you will reach your goal.
9: Not tracking your progress.
It is difficult to assess your weight loss progress if you are not tracking it. Not keeping a record of how you are progressing makes it hard for you to know what is working and what is not. In addition to that, you may lose track and even the motivation to keep going.
Tracking your progress on the scale may not give you a clue of what is happening or can discourage you at the beginning, but you can still do so even without checking your weight.
For instance, you can check for changes in your body composition and your clothing sizes.
10: Doing cardio only and ignoring strength exercises.
Cardio exercises are great for fat loss, but they are difficult for building and maintaining lean muscles. It would be best if you had strength exercises to support and strengthen lean muscles. Thus to stay fit, you need both.
Dedicating most of your time doing cardio alone may contribute to injury since it doesn’t strengthen the muscles and may lead to their loss.
Resistance training exercises, on the contrary, helps to strengthen and tone the muscles while helping you lose weight. This exercises also helps to reduce the risk of injuries as well as improve your cardiovascular health.
11: Eating and drinking empty calories weight loss mistakes.
Ignoring nutrient-dense and fiber-rich food for empty calorie foods can cause weight gain especially when you do not control their portion sizes. Most of the foods with zero calories contain hidden sugars and fats, besides most, are highly processed.
Empty calorie foods include; alcohol, cola drinks, packaged fruit juices, refined sugars, and grains. These foods only add extra calories to your body but have very few health benefits.
Try to eat foods rich in nutrients and fiber too. These foods will increase your metabolism and speed up the fat-burning process.
High Fiber foods help to increase satiation and keep you fuller for longer thus help to accelerate weight loss.
Take time to read product labels to know what ingredients and the number of calories a product has. Reading labels will help you understand what elements you consume and by how much.
Read more:20 Healthy foods making you fat.
12: Lack of self-motivation.
Not having an inner drive can impede your weight loss success. Lack of motivation can influence your achievements in various ways.
You become a pessimist and will find excuses for not following your weight loss plan especially when it seems like no one cares for your success.
Positive reinforcement and affirmations can help you achieve your goals even when you seem not to be making any progress at the beginning. Even when you experience some setbacks, you will still keep going until you achieve your personal goals.
You will get the strength to get up early to do your exercises even when it is challenging without waiting for someone else to encourage you.
Lose weight for yourself and please do not wait for other people to remind you of doing what is best for you. Set some realistic goals and be committed to achieving then even when you experience setbacks.
13: Overdoing it.
Pushing yourself too hard is a weight loss blunder that can bring you to a breaking point. You will soon realize that your body cannot do it anymore. It enters a state of constant flight or fight response during the struggle.
You become stressed or depressed over your condition more so when you do not see any significant progress. You become unenthusiastic about losing weight anymore and give up.
Do not push your body and will to the limit but instead, do what you can handle. Try exercises which are tolerable and motivating. Make your workouts fun and flexible. In addition to this do not try too hard to perfect them.
Find a partner with whom you can collaborate with during your weight loss journey. Set simple, steady, and healthy weight loss management goals that are attainable within a given time.
14: Lack of enough sleep.
Inadequate sleep can interfere with both your body and brain function. Lack of sleep contributes to an imbalance in your hunger and appetite hormones in the body.
One study linked lack of sleep to not only an increase in hunger-causing hormones(ghrelin), a reduction in the level of appetite-suppressing hormone(leptin) but increased hunger as well as appetite.
Lack of enough sleep can disrupt your metabolism and may increase your risk of becoming obese.
Another study also found that people who slept for fewer hours at night snack more after dinner than those who slept more. They are also likely to crave unhealthy junk food which only increases their sugar or fat intake.
Try to get enough sleep by establishing a regular sleeping pattern each night. Do not eat dinner or snacks late in the night because they may hinder your ability to fall and stay asleep.
Avoid any activities that will keep you awake in the night. If you have any health condition that interferes with your sleep, please talk to your doctor about it.
15: Eliminating proteins and fats from your diet.
Some people think that to be successful in weight loss, you have to give up proteins and fats, but on the contrary, this is not true. You need protein to slow down your digestion, increase your satiety, and keep you full for longer.
It would help if you had both protein and fat to provide energy and replenish the body. When you work out you burn fat, thus having protein and moderate amounts of healthy fats in your diet helps to replace the lost energy.
Proteins also help to repair worn-out muscles and tissues, thus enhancing their functions during exercises.
Healthy Fats such as the monounsaturated and the polyunsaturated fats found in nuts and other plants such as olive oil can help you lose weight too.
Fats can aid in lowering bad cholesterol levels from the body and improve blood flow along the arteries thus support weight loss.