Everyone starts a weight loss plan with good intentions. Unfortunately, most people will make one or more of these weight loss mistakes and end up either not losing weight at all or even gaining more. If you learn these mistakes and be sure to avoid them, you can reach your weight loss goals.
Not Knowing What You Eat
Most people have no idea of exactly how much they eat every day. The best way to begin a weight loss plan is to know where you stand right now. Keeping a food journal for a week or two is a great way to see what you are eating and when. Just take a notebook and write down everything that you eat and what time that it was. Don’t forget to write beverages, as well, other than water. After the two weeks, you will see a pattern which can help you with your weight loss goals.
Unrealistic Weight Loss Goals
You need to remember that weight loss goals will be different for each person. Just because a friend lost ten pounds in a week does not mean that you will be able to. In fact, that is an unhealthy weight loss goal. A safe and healthy goal would be two to three pounds per week. Small, measurable goals will get you to your ideal weight fasterand easier than any other way.
Super Restrictive Diet
There are many fad diets out there and most of them will work for a quick weight loss. The problems is that weight lost in this manner will usually come back as soon as you stop the diet. Most of these diets severely restrict the foods that you can eat and are actually very unhealthy if used more than a few days. Any diet that completely avoids an entire food group is not only unsustainable, it can actually be dangerous to your health.
Unhealthy Calorie Reduction
Every body needs a certain amount of calories to operate at maximum efficiency. If you reduce that calorie intake too low, your body will take what it needs from within your body. You might think this is a good thing and it will take from your body’s fat stores but that is not the case. Your body will actually try to conserve it’s stores and slow down the metabolic rate because it thinks you are starving. The end result is that you not only do not lose any weight, you could end up gaining some.
Many people think that the easiest way to lose weight is to eat fewer meals. Believe it or not, this is one way to ensure that you don’t lose much weight.
This just accomplishes the same thing that unhealthy calorie reduction does – it makes your body think its starving and slows down the metabolic rate. It also sets you up for a binge of unhealthy eating as you let yourself become too hungry.
This sounds counter-intuitive but it really is true. You need to exercise along with a good diet plan in order to lose weight but if you become obsessive with it too quickly, it won’t work the way you think it will. Building muscle mass is a great way to boost your body’s natural metabolic rate and burn more calories since muscle tissue burns more calories per hour than other tissues. However, if you do an intensive workout every day before your body is ready for it, you will do more damage than good. The muscles need time to heal and recharge between sessions.
Weighing Yourself Every Day
It is completely normal for your weight to fluctuate a few pounds from day to day and even within the same day. Variations can be from what you’ve eaten that day, what you are wearing and even normal changes in fluid retention.
You will quickly get depressed if you weight yourself every single day as it will look like nothing is happening or worse – that you are gaining! Set a weight loss goal each weekand only weigh yourself that day, preferable about the same time each week.
Eating From Emotions
People often eat for emotional reasons instead of out of hunger. Depression, frustration and even boredom can trigger the urge to munch on something. If you find this happening, try to figure out what the trigger is for you and deal with it in some other way.
Self Deprivation Is Not A Virtue
Don’t become a martyr to your diet. There is no food that is bad in moderation. An occasional piece of chocolate is not going to completely derail your weight loss efforts. Many people start their weight loss plan by avoiding all of their favorite foods. They end up feeling deprived which can lead to overeating or binging. It’s better to plan a judicious amount of your favorite foods into your diet than to beat yourself up or feel guilty over an occasional treat.
Not Asking For Help
There is nothing wrong with getting advice on the best way to lose weight. In fact, getting a checkup from your doctor is the safest way to begin and gives you a better chance of success. Your doctor can tell you what your ideal weight range is for your body type and give you guidance in the proper nutritional requirements.