Mistakes People Do When Trying To Lose Weight are many.
Let’s start with the biggest mistake:
1. Wanting Quick Results!
You wake up one day, thinking to yourself “That’s it, I want to get rid of those 5 kilograms fast!”
So you start a super miserable and restrictive diet, eating barely anything and starving yourself.
Yes, on the scale, you will lose weight. But, most of that is just water! Your body goes through an enormous amount of stress because the sudden calorie drop shocks the whole system. So, your body goes to the “emergency” preservation mode. This means, your metabolism will slow down, which means it will be harder to lose weight, even if you seriously cut out the calories.
Your body is in a shock, you are under stress, you become moody, you start getting headaches, you start feeling tired…do I have to continue? It’s extremely unhealthy!
If let’s say you manage to go through it, you lose those 5 kilograms, the moment you start eating a bit more, your body will quickly jump into restoring all that’s been lost because of all the shock and starvation it just went through. It’s called the ‘Yo-Yo’ effect.
So, no more starvations from now on! There is no quick way, I am afraid, you need to go through the whole process in order to lose weight successfully.
2. Forbidding Food!
The mindset you put that there are “Good” and “Bad” food from now on, is a big mistake. Have you ever been out eating with friends whilst on a diet, looking at their yummy food, wishing you could eat it….but not, it’s “bad” food so you stick to your boring salad and hating it.
Eventually, your will won’t be able to resist it anymore, and you will indulge in all these “bad” foods in huge amounts. So all the restricting and the starvation would have been for nothing.
3. Cutting Out Food Groups Completely
The most common one is Carbohydrates! Carbohydrates scare the shit out of people who are trying to lose weight.
Your brain needs carbohydrates, most of your energy comes from them! You need them for a healthy diet. Cutting them out completely will once again shock your body. You will get moody, tired, irritable and all that. Your brain roughly needs around 130g of carbohydrates per day in order to function normally.
The other one is cutting out Fats.
Fat is needed in our diet as it provides us with fat-soluble vitamins and essential fatty acids. Cutting out any food group, or food will simply make you crave them more.
Your body needs carbohydrates, fat, and protein, cutting any of these out is not just unhealthy, but your chances of losing weight will significantly drop.
Basically, cutting any food group us unhealthy. Just make sure you have a little bit of everything if you want to lose weight permanently and successfully.
4. Focusing Too Much On The Number That’s Showing On The Scale
Although yes, the whole point is to lose weight, so the scale is a good indicator that you are reaching your goals, but there are still a couple of more important factors when it comes to losing weight.
Losing the right weight:
When you start losing weight, quite a lot of it is mostly water at the beginning.
Also, generally, the weight we do want to lose most of the time is fat, not muscle.
Also, fat doesn’t weights much, so you may have lost quite a lot, but the number just won’t show it, because fat is not heavy.
So, focus more on how much fat you are losing, pay more attention in the mirror, since numbers are numbers, you want to look nice right? Nobody asks “oh but how much do you weight” they decide by looking at you.
So focusing your attention on losing the right weight, and looking the right way, in a way where you love yourself and see yourself beautiful, is a lot more important than some numbers.
Losing weight slowly, and in a healthy way, will most certainly melt the fat more than it will the muscles. Because the fat stored in our bodies, is just “an emergency back up”, but when you don’t shock your body, your body would rather use up the fats than the muscle. Because it knows there is no sudden drastic drop in calories, so there is no panic for it to hold onto these storages.
5. Not Exercising Enough
Although, 70% of losing weight comes from how much you eat, which means food is the most important factor. BUT, exercising will tone your body, burn more fat and hold and build muscle, which will make us look leaner, toned and more attractive.
Sometimes, people who work out actually weight a lot more than they look, simply because their body is toned. That is why it’s important to work out, and pay attention to how you look, rather than the scales.
Not to mention that exercising helps you lose weight quicker, because your metabolism speeds up and you also burn quite a lot of calories.
6. Choosing Low-Fat or Diet Foods
Eating these foods that are labeled “healthy”, “low-fat” “low-calorie”, “diet” is a good way to make you think that you can eat quite a lot them without any worry. Which makes you eat more calories than you realize.
Also, these foods are normally really processed, they contain added sweeteners, and artificial flavors to make them tasty, which is not healthy. Normally, if something says Low-Fat, it’s normally replaced with sugar, to make up for the fat and make it tasty.
The other thing is, that these foods don’t fill you properly, and you end up being hungry soon after eating them, which once again will lead to consuming more calories than you need.
6. Not Including Enough Fiber In Your Diet
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. And if you feel fuller for longer, you would eat less during the day, which will lead to a calorie deficit and you will lose weight.
7. Not Counting Calories
Now, I am not saying to obsess with absolutely every single number on the dot, but having a rough idea of how much you are eating will contribute to losing weight loss.
At the end of the day, it’s a very simple math; If you are in a calorie deficiency by the end of the day, you will lose weight, if you are over the calorie limit, you will gain weight.
So, unfortunately, counting calories is a good way of knowing how much you are eating and whether you are making any progress.
8. Not Drinking Enough Water
Water hydrates you, and it makes you feel full. Hydration has a major effect on energy levels and brain function.
Drinking More Water Can Help With Weight Loss! This is due to the fact that water can increase satiety and boost your metabolic rate.
In two studies, drinking half a liter of water was shown to increase metabolism by 24-30% for up to 1.5 hours.
This means that drinking 2 liters of water every day can increase your total energy expenditure by up to 96 calories per day.
The timing is important too and drinking water half an hour before meals are the most effective. It can make you feel more full so that you eat fewer calories.
The Bottom Line:
Losing weight is not a pleasant task, but we can make it easier and more pleasant process for ourselves if we do it right, by not starving, by not dieting, by not forbidding food, by eating foods you crave. Just try to enjoy the process, and most importantly, try to make it a lifestyle!
If you make healthy eating your lifestyle, you will be unlikely to gain these kilograms back. You need to change your mindset, your body is your temple, give it what it needs, what it wants, but no more and no less, otherwise, you are ending up torturing your body.
Read some of our other articles with helpful tips on losing weight successfully and in a healthy way!