Weight Loss Mistakes
Losing weight can be rough. Even when you think you’re doing everything right, sometimes the scale refuses to budge. Weight Loss Mistakes might be tempted to fall for fad diets or weight-loss products that promise quick, miraculous results. But if it sounds too good to be true, it probably is. Or, at the very least, it’s unsustainable and unhealthy. If you want to shed the pounds and keep them off, you need to shift your mindset from dieting in the short-term to making long-term lifestyle changes, says Leslie Langevin, author of The Anti-Inflammatory Kitchen Cookbook and owner of Whole Health Nutrition.
Weight Loss Mistakes Nearly Everyone Makes
Before you get ahead of yourself, here are 8 common mistakes people tend to make that keep them from reaching their goals. Be prepared so that you know how to navigate through these typical problems. So how do you separate fact from fiction and avoid dieting pitfalls Here are the most common mistakes people make when trying to lose weight, plus what to do instead to reach your weight-loss goals in a healthy way.
1: Not Lifting Weights
Performing resistance training is incredibly important during weight loss. Studies show lifting weights is one of the most effective exercise strategies for gaining muscle and increasing metabolic rate. It also improves overall body composition and boosts belly fat loss
In fact, a review of 15 studies with more than 700 people found the best strategy of all for weight loss appears to be combined aerobic exercise and weightlifting
2: Choosing Low-Fat or “Diet” Foods
Processed low-fat or “diet” foods are often considered good choices for losing weight, but they may actually have the opposite effect. Many of these products are loaded with sugar to improve their taste.
For instance, one cup (245 grams) of low-fat, fruit-flavored yogurt can contain a whopping 47 grams of sugar (nearly 12 teaspoons). Rather than keeping you full, low-fat products are likely to make you hungrier, so you end up eating even more. Instead of low-fat or “diet” foods, choose a combination of nutritious, minimally processed foods.
3: Not Eating Enough Protein
Getting enough protein is extremely important if you’re trying to lose weight. In fact, protein has been shown to help with weight loss in several ways. It can reduce appetite, increase feelings of fullness, decrease calorie intake, increase metabolic rate and protect muscle mass during weight loss.
In a 12-day study, people ate a diet containing 30% of calories from protein. They ended up consuming an average of 575 fewer calories per day than when they ate 15% of calories from protein.
A review also found that higher-protein diets, containing 0.6–0.8 grams of protein per lb (1.2–1.6 g/kg), may benefit appetite control and body composition. To optimize weight loss, make sure each of your meals contains a high-protein food.
4: Not Eating Enough Fiber
A low-fiber diet may be compromising your weight loss efforts. Studies show a type of soluble fiber known as viscous fiber helps reduce appetite by forming a gel that holds water.
This gel moves slowly through your digestive tract, making you feel full. Research suggests all types of fiber benefit weight loss. However, a review of several studies found viscous fiber reduced appetite and calorie intake much more than other types (29, 30Trusted Source).
When total fiber intake is high, some of the calories from foods in mixed meals aren’t absorbed. Researchers estimate that doubling daily fiber intake could result in up to 130 fewer calories being absorbed
I know you’re excited. Your motivation has probably never been higher. Why don’t we keep it that way by not burning yourself out in the first couple of weeks. Exercise is great, and you should be doing a combination of strength training and cardiovascular training, but that doesn’t mean that more is always better.
Make small changes to your exercise program just like you do with your diet. You don’t have to go from nothing to everything overnight. Build yourself up to 1, 2, and then 3 days of strength training a week. Do something you enjoy. Two hours every single day of high-intensity exercise for someone who hasn’t built up to that work load is either asking for injury, or will be burnt out in weeks.
6: Cutting Calories Too Low
Of course you need to eat less than you burn if you want to lose weight, but cutting calories too low will not get you to your goal any faster. In fact, it’s likely to slow down your progress.
Prolonged calorie restriction causes a down-regulation of important fat-burning hormones like thyroid, and appetite-controlling hormones like leptin and ghrelin. Lower your calories, but the smaller the deficit the better. Go too low and you’ll be wondering why you’re not losing any weight.
7: 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.
8: Still Drinking Sugar
Many people cut soft drinks and other sweetened beverages out of their diet to lose weight, which is a good thing. However, drinking fruit juice instead isn’t smart. Even 100% fruit juice is loaded with sugar and may lead to health and weight problems similar to those caused by sugar-sweetened beverages.
For instance, 12 ounces (320 grams) of unsweetened apple juice contains 36 grams of sugar. That’s even more than in 12 ounces of cola.
What’s more, liquid calories don’t seem to affect the appetite centers in your brain the same way calories from solid foods do. Studies show that you end up consuming more calories overall, instead of compensating for the liquid calories by eating less later in the day.
So many people go about trying to lose weight in the wrong way. Avoid Weight Loss Mistakes these eight errors that can sabotage your efforts to drop a few pounds