Weight loss may seem like a simple formula for eating less and working out more; however, making too many mistakes can derail your weight loss efforts. You snack on fruit, count calories, and get some form of workout maximum days. So when you step on that scale and the needle remains positioned, you surprise what the heck you’re doing wrong. In spite of clean eating and good fitness habits, you may be making a few small mistakes that can result in a plateau and derail your outcomes.
1. Skipping Breakfast
Breakfast is an essential part of your weight loss plan. Skipping breakfast can stall your weight loss program because people who skip breakfast tend to eat more calories throughout the day.
Some people skip meals or breakfast thinking that they’ll save calories. But that strategy usually backfires. Our bodies have a built-in survival mechanism to conserve calories when we go for a long period of time without eating. So, when you skip meals or breakfast, your body slows your metabolism to prevent you from starving. Also, skipping a meal will make you hungrier, which increases your temptation to eat everything in sight.
Eat a healthy, low-calorie breakfast such as oatmeal, high fiber cereal, eggs, or a protein smoothie. Eating breakfast can also kick-start your metabolism. You send your body a signal that you’re not starving, so it starts burning fat—even when you’re just doing normal activities.
2. Relying On Exercise
While exercise is essential for a healthy lifestyle and for keeping off those extra pounds, research has found that, when not combined with any dietary changes, exercise does very little with respect to losing weight. It is normal for your appetite to increase when you begin to exercise. A common weight loss mistake is to indulge in extra snacks and treats as a reward for the workout.
Experts believe that many new exercisers even gain weight by overcompensating for their workouts. This is because many of us overestimate the calories burned through exercise and overly increase our calorie intake to fuel or reward our workouts.
But that kind of reward system can really derail your weight loss efforts. You may start using every little excuse to treat yourself to a high-calorie dessert or another indulgence when you have an urge for them.
For maximum weight loss benefits, try to incorporate both exercise and dietary changes into your day. Instead, plan a healthy, low-calorie snack to eat right after you exercise. Combine a healthy lean protein with a carbohydrate to satisfy your hunger and replace nutrients lost during the workout.
A glass of skim chocolate milk works well and tastes decadent enough to feel like a treat. You can also treat yourself to non-food rewards, such as new running gear, a pedicure, or a message when you reach a running goal.
3. Drinking Too Many Calories
Drinking the wrong beverages can inhibit your weight loss progress. Avoid all sugar-sweetened beverages including vitamin-enhanced water, diet drinks, sweet tea, colas, and coffee drinks high in calories. A 16-ounce latte at Starbucks has 190 calories, which is over 16 percent of a 1,200 calorie diet. While a previous study showed that obesity risk increased by 41 percent for each diet drink consumed. It is thought this may be because artificial sweeteners trigger appetite, and they may also inhibit the brain cells that make you feel full.
4. Skipping Strength Training
Skipping strength training workouts in favor of all cardio workouts is a mistake that can stall your weight loss progress. Research shows that strength training increases your metabolic rate and helps you burn calories at a slightly faster rate. People who are getting started on an exercise program often think they should stick with just cardio, Stoler notes—but you need strength training to keep your metabolism revved up.
5. Unrealistic Expectations
Expecting to see weight loss too soon is an extremely common diet goal. Weight loss does not occur consistently and if you expect to lose the same number of pounds each week you will likely be disappointed. Instead of focusing on your weekly loss, look at your total weight loss to date. Your goal should be to see your weight drop month by month instead of losing a certain number of pounds each week. Realistic goal setting should be a central part of a weight loss regimen.
You should remember that you have not piled up that amount of weight overnight, so naturally, you won’t be losing it overnight either. A healthy amount of weight loss is a pound or two per week. Research shows that people who lose a lot of weight very quickly are more likely to gain it back.
It’s important to be patient and see each lost pound to be a huge achievement along the way. And remember to have ways other than the number on the scale to measure your progress, such as how your clothes are fitting or the number of inches you’ve lost. Think about all the other health improvements and benefits of running that you’re seeing, including reduced stress, improved sleep, increased energy, and reduced risk of many diseases.
6. Believing The Calorie Counts On The Device
Some people looking to shed pounds will rely on calorie expenditure tables to parent out what number of calories they are burning at the same time as going for walks or doing other physical activities. The problem is that those tables let you know the calorie expenditure of an average person and generally overestimate the calorie expenditure.
The equal is specific for treadmills and different cardio machines that show calorie expenditures. Some reports suggest that treadmills and other cardio machines certainly overestimate calories burned by up to 15% to 20%. It’s critical which you take calories burned estimates with reservations.
It’s nice to use the numbers as a benchmark on your runs, but don’t plan on ingesting extra calories primarily based on that range. That is an easy way to start gaining weight, no matter your exercising efforts. In case you actually need to get a better concept of what number of calories you are burning at some point of your runs, try using a heart rate monitor. That will be more accurate than counting tables or cardio machine readings.
7. Getting Hung Up To Your Body Weight
Many dieters turn out to be fixated on the number on the scales; nevertheless, it will certainly be counterproductive. No longer simplest is your body weight no longer a correct reflection of how well you’re doing (finally, how are you aware how so much of that weight is muscle, water or undigested food and how so much is fat?), failing to see the outcome you need might also influence your motivation, lead to emotional eating, or motive you stress which will result in weight gain.
Instead of getting hung up for your weight, learn how to loosen up and experience your weight loss plan, and look out for other fine outcomes of your weight-reduction plan such as glowing skin, improved energy levels and your clothes starting to suit higher.
8. Not Counting Nibbles
Do you genuinely count all of your calories? Nibbles of food depend on weight loss, especially if the food is calorie dense. Keep in mind that even tiny 25-calorie nibbles here and there throughout the day can add up. Count your nibbles into your food totals for the day. For example, if you eat a corner of a brownie, half a whole wheat roll, and an extra scoop of rice you are eating an additional 150 to 200 calories a day. These added calories can impact your weight loss.
Snacks count, food from your dining partner’s plate counts, and calories consumed during food preparation count. Your daily caloric consumption might be significantly higher than you think. As you lose weight, your calorie needs change because it takes fewer calories to maintain your weight. So if you keep eating the same amount of calories, you’ll probably hit a weight loss plateau.
If you want to keep losing weight, you need to gradually reduce your calorie consumption. Use a food tracker like the one at CalorieCount.com. The website provides a great tool, and there is even a mobile app that will help you track every food that you consume. Make your entries more accurate by buying an inexpensive food scale. The tool will allow you to record the exact size of each portion you consume. As soon as you’ve got that range, you want to create a deficit — both by means of dieting or workout — of approximately 500 calories per day to lose a pound a week.
9. Giving Up At The First Hurdle
Most people shed a number of pounds in the first couple of weeks of a program, a combo of carbs and water. It’s an artificially high drop, so don’t get discouraged while progress peters out. Falling off the weight loss track occurs to everybody. With the difficulty of the entire weight loss process, setbacks are nothing exceptional. But some people after skipping several workout sessions or after ditching healthy eating for a massive feast of high-calorie food lose the motivation to get back to their weight loss regimen.
If you wish to be successful along with your plans to drop a few pounds, you should get ready to meet failures and moments of weakness. Accept setbacks for what they are and find ways to overcome them and move forward. Clear the cupboards of chocolate to ignore the urge to purchase your favorite treats (even if you claim they are for guests and you’re sure you’ll be capable of face up to them) and stay away from places and situations that will tempt you to indulge.
Make it as tough for yourself to break your food plan as you could. Just when you consider that you could have given into temptation once it doesn’t mean that you’re going to again, and it doesn’t imply that you have failed. Simply put the past behind you, pick yourself up and carry on.
10. Being Too Restrictive
While consuming too much food will unavoidably cause you to gain weight, eating too little can also be a significant dieting mistake. Food is a crucial element in weight loss. One cannot probably lose weight without decreasing the number of calories they consume or as they say, going on a diet. However, going a completely restrictive diet that includes drastic calorie reduction and total elimination of certain foods can be counterproductive.
First of all, not giving your body enough amount of food will make it go into starvation mode, causing the metabolism to slow down and the body to hoard fat and calories. You may assume that being on a diet or eating healthy means giving up all your favorite indulgent foods. At the same time, elimination of certain types of food can give rise to cravings and overeating. Furthermore, making your diet too restrictive and cutting out all the foods you like is unrealistic and could imply you’re much more likely to provide it. There is no need for such drastic measures to lose weight; the key to effective weight loss is portion control and smart food choices.