Weight loss mistakes are common. Fueled by misinformation, old-wives-tales and lack of knowledge, it’s easy to see why they’re made. We’ve created a handy cheat sheet that highlights the 15 weight loss mistakes to avoid and how to combat them!
Not Drinking Enough Water
The connection between weight loss and this calorie-free drink cannot be denied. Water plays a fundamental part in major bodily functions and helps boost weight loss. It helps you feel satiated, thus curbing your appetite. Choosing it as your number of choice if liquid can also help reduce calorie intake, rather than high-sugar sodas and juices.
Overestimating How Many Calories We’ve Burned
After a particularly rigorous workout, it can be easy to think that we’ve burned an enormous amount of calories. (Guilty as charged.) That’s not always necessarily the case though. According to one study, 72% of participants overestimated their energy expenditure.
If you feel that you’re doing everything right and not losing weight, taking a step back to reassess is often recommended. It’s for this reason that some may find tracking calories or daily intake beneficial during their weight loss journey.
Using Dangerous Methods To Lose Weight
If people are in a rush to lose weight, they can fall prey to fad or crash diets. This is one of the worst ways to lose weight, if not the worst. Crash diets tout radical changes in a short space of time but never speak of the long-term negative effects. Fad diets can cause muscle loss, nutrient deficiencies, and a slower metabolism.
Neglecting Exercise Vs Over-exercising
Losing some muscle mess during a weight loss journey is an eventuality. However, neglecting exercise entirely can make you lose even more. Lean muscle mass is important as it burns more calories while at rest and reduces the risk of CVDs.
Over-exercising can pose issues too. Working out excessively is not viable and may lead to a distorted relationship between food and exercise.
Snacking Too Often or Too Little
Mindless eating is a slippery slope. It is a common mistake in weight loss but can be combatted by counting calories. Excessive snacking on sugary foods may also present as a maladaptive coping mechanism.
On the flip side of the coin, healthy snacking can be used to your benefit. Research suggests that it can be used to manage hunger and blood-sugar regulation. The trick is choosing nutrient-rich foods. Our blog on food addiction describes in detail how to tell the difference between hunger and cravings.
Not Eating Enough Protein
Increasing your protein intake can help in reducing body weight. It has been found to curb appetite, increase levels of satiety and protect muscle mass during weight loss. It doesn’t have to be limited to dairy or meat sources alone. Quinoa, lentils, soy, nuts and seeds are also great sources.
Hawk-eying The Scale
Watching the numbers drop can be painstaking. At times, it might not accurately represent our progress. Instead of anxiously monitoring the weighing scale, watch out for further bodily cues. Take notice of how clothes are fitting, an increase in stamina levels and positive habits.
The number on the scale represents one aspect of weight loss measurement. Many forget this, making it a common weight loss mistake. Hormonal changes can lead to an increased amount of fluid retention in females or you may be gaining muscle mass from your exercise regime.
Setting Unrealistic Expectations
Setting goals is great for staying on track and keeping motivation burning. But what happens when we aim for the impossible? Frustration and shame. Being driven is important to weight loss but pacing oneself is key. Aiming to lose an amount such as 25 pounds in 2 short weeks is not attainable nor sustainable. Instead, seeking to shed at least 1 pound a week is key to losing weight healthily.
Not Getting Enough Sleep
Sleep isn’t just great for aesthetics, it’s also important for weight regulation. An increasing volume of literature has shown the connection between sleep and weight loss. Sleep plays an important role in hormone regulation, such as the ones that control hunger and appetites. Poor quality sleep and sleep deprivation can also give rise to late-night snacking and bad eating habits.
Not Seeking Professional Advice
The thrill of reaching your weight loss goals by yourself is unrivalled. However, experts have often earned that title for a reason. Many assume they know how to shift weight and are surprised when they discover just how difficult it can be. Reaching out to a dietician or healthcare professional can be beneficial for many reasons. They can introduce you to alternative methods and give you sound, honest and data-backed advice.
High Salt Intake
Eating too much sodium has short-term and long-term consequences. Salt causes water retention, which can seem like extra pounds when you step on the scale. In the long term, however, it can cause an increase in coronary risks.
Depending on “diet foods”
“Diet” foods or “low-fat” foods promise results by yesterday. Beginners often make this weight loss mistake. Such a philosophy is damaging as weight loss requires consistency and a routine makeover; not just rapid results. These zero-calorie or diet options are often over-processed, may spike cravings and have little to no nutritional value. Many dieters confess how similar products have warped their mindset and relationship with food.
Not Tracking Meals And Weight Is Still Stacking Up
The importance of understanding your recommended daily allowance is a weight loss mistake made by many. Underestimation and overestimation of calories typically occur, leading to dissatisfaction when the scales haven’t changed. Being in a calorie deficit is required to lose weight, which is why tracking meals can be useful to gauge where you are.
Doing The Wrong Exercises: Cardio Is No Longer King
If you’re doing cardio every day and not losing weight, there’s a reason for it. While aerobic exercises such as cardio are beneficial for a healthy heart and system, they should be combined with other forms of exercise. Weight lifting and resistance training are more impactful as they help burn more calories overall.
Being Too Restrictive
Imposing strict diet regimens is often one of the first weight loss mistakes that people make. If you’ve tried losing weight and were unsuccessful, consider your outlook. Adopting an all-or-nothing mindset can be admirable but can lead to deprivation. It can be easy to fall into a vicious cycle of binge eating in this scenario.
A Journey Shared is a Journey Halved
Weight loss mistakes are easy to make – especially if we don’t have any guidance. With exposure to constant information, it can be easy to forget that weight loss isn’t a one-size-fits-all. Traditional methods may work for some but for others require a more tailored solution. The Spatz gastric balloon offers the world’s first adjustable balloon and helps create a sustainable and supportive weight loss plan.
