We all make mistakes, and when it comes to losing weight these mistakes can be costly! They can result in preventing weight loss, or adding back on lost weight. Wondering how to get control over your weight loss for good, keep reading to find out which weight loss mistakes you need to avoid for good!
Here’s how to avoid these eight common mistakes:
1. Miscounting Kilojoules
It’s true that running eats up more kJ’s than nearly any other activity: The average man burns 520 kJ’s per 1.5km and the average woman burns 440 kJ’s, which means a 5km nets you a 1317- to 1556-kilojoule deficit. But you can easily overspend your kilojoule deficit with something as simple as a flavoured latte and a chocolate-chip cookie.
2. Over-Restricting Your Food Choices
There’s no need to cut out every fun food you enjoy eating. Doing so tends to create a spring loaded effect where you go a period without eating these foods then can’t take it anymore and binge. You then start the cycle over and over again.
I used to think that I couldn’t just have two slices of pizza or a little ice cream. I thought that if I had just a bite I had to have it all. But later I realized I was blaming the food instead of the restriction that preceded it. Don’t be afraid to include the foods you enjoy in moderation. Watch your total calories and enjoy.
3. You Get Lazy and Inconsistent
It can easy to be lazy when you’re super busy and have multiple commitments. Eating healthy and sticking to your weight loss plan can seem much less important. Losing weight takes work prepping healthy food is a big part of any successful weight loss plan when it comes to transforming your body.
Plan your meals weekly and establish days for grocery shopping and meal prep. Cook and portion out your meals, then freeze them for a complete meal at any time. There should be no excuses for missing meals or eating something you shouldn’t. The more consistent you are, the better your results will be and the best way to attain consistency is to use a schedule. By being really consistent, it becomes a habit, and by becoming a habit, it becomes a seamless part of your lifestyle. It also makes it easier to identify where things are going wrong and how to fix them.
4. Running on Empty
You may have heard this one: Hit the road without breakfast and your body will burn fat. But it doesn’t work the way you’d hope. Rather than seeking out fat immediately, your muscles first use carbs that have been stored in your muscles as glycogen, says Rachel Berman, R.D. When those stored carbs run out and your body starts to burn fat, your energy plummets, forcing you to slow down and burn fewer kilojoules than if you had properly fuelled up.
5. Exercising Or Not-Exercising Too Much
During weight loss, you inevitably lose some muscle mass as well as fat, although the amount depends on several factors. If you don’t exercise at all while restricting calories, you’re likely to lose more muscle mass and experience a decrease in metabolic rate.
By contrast, exercising helps minimize the amount of lean mass you lose, boost fat loss and prevent your metabolism from slowing down. The more lean mass you have, the easier it is to lose weight and maintain the weight loss. However, over-exercising can also cause problems.
Studies show excessive exercise is unsustainable in the long term for most people and may lead to stress. In addition, it may impair the production of adrenal hormones that regulate stress response. Trying to force your body to burn more calories by exercising too much is neither effective nor healthy.
However, lifting weights and doing cardio several times per week is a sustainable strategy for maintaining metabolic rate during weight loss.
6. Only Focusing on External Appearance
It’s been a month of eating healthy food and being active, but you haven’t lost any weight, so you haven’t made any progress – or so you think. It’s hard to think about all the positive changes you’re making to the inside of your body and to your health because you can’t directly see them. However, all that hard work is changing your body from the inside out.
Even if your weight hasn’t moved in weeks, take solace in the fact that you are a healthier person than you were just weeks ago. It’s only a matter of time before those internal changes start reflecting on the outside. Be patient, smile, and love the new person you are becoming.
7. Not Re-evaluating
It’s a physiological fact: Bigger bodies burn more kilojoules, even at rest. That’s why the more you have to lose, the quicker you’ll see weight-loss results. But as you shed kilo’s, your body adjusts and, frustratingly, burns fewer kJ’s (including while running). So what worked initially, will need to be tweaked as you slim down.
8. Changing Up Your Routine Too Often
I’ve been guilty of this so many times I’ve lost track. I try out this eating style for a week or so and then I read somewhere else about another eating style that might be better. I start questioning whether I’m doing everything I can to reach my goals. So I end up changing up my routine, and in the process, I never give the original eating style a chance to work.
I know it’s a hard thing to do, but once you decide on a way to eat and exercise, stick with it. If it hasn’t even been two weeks, there’s no reason to even consider changing anything.
If after two weeks you haven’t made any progress, you can start looking into making small changes to your current routine. That doesn’t mean change every single thing. It means change 1 or 2 things and see if that gets the progress moving forward again.