Weight loss is one of the top industries worldwide. And that’s because most of us have tried to lose weight at some point in our lives. If you’re trying to shed a few pounds, or in the process of working up the courage, then be sure to read these top seven mistakes to ensure your weight loss isn’t a losing battle.
MISTAKE #1 Never getting started.
There are a number of reasons why a person who truly desires to lose some weight might never seem to find the time to start a weight loss program. They might include fear, feeling overwhelmed, assuming a gym membership is required, lack of time, lack of money, or often people just enjoy certain foods so much that they don’t want to give up. Another significant cause for reluctance for some people is that they feel they have so much weight to lose, that it simply can’t be done. The great news is that these reasons are actually myths, and you can overcome every one of them.
MISTAKE #2 Weight loss through starvation.
Successful weight loss is never about starvation. If you starve your body of the nutrients it needs, you’ll be doing more harm than good. The reason is that if there isn’t enough fuel in your body, your metabolism will slow down, and you’re body will start breaking down muscle for fuel and you’ll start to lose muscle, and not fat. In a situation of weight loss through starvation, the result is always temporary, because the fat on your body was never reduced. Ideally you want to increase the amount of healthy food you eat and decrease/eliminate the high calorie, high fat foods from your diet.
MISTAKE #3 – Assuming that our current diet is healthy.
If you were to ask everyone you meet if they eat a healthy diet chances are most people will tell you that they are. This is because good nutrition means different things to different people. To find out if YOU are a healthy eater, write down EVERYTHING that you put in your mouth for an entire week. Don’t forget alcohol, and each little bite, lick and nibble as the day progresses. It is sometimes surprising how fast it all adds up. Then really analyze your list. How much of what you put in your mouth was healthy? You might be suprised.
MISTAKE #4 – Weight loss means diet.
Long term weight loss and dieting are two different things. Most people who diet, jump onto the latest fad diet and eventually the weight returns – and often with a few extra pounds to boot. In particular, many diet foods such as low-fat grocery items and diet sodas aren’t as healthy as they appear. For example, did you know that most fat-free grocery items are typically higher in sugar? Usually the original food item is the healthier alternative than the so-called “low-fat” version. But the only way to know for sure, is to read the nutritional information on the label.
MISTAKE #5 – Weight loss without exercise
There are two sides to this issue. Some people chose to lose weight with no thought given to their activity level. And others feel that tons of cardio is required. Neither extreme is ideal. And what YOUR body needs will also depend on your level of fitness. But know this, exercise is not an option. Every body needs exercise whether to lose weight or not.
Our bodies need to get moving. And if you’re someone who just can’t seem to exercise at all, consider taking a WALK a few times a week, or parking your car in the farthest spot from the grocery store, mall entrance, or from the entrance to where you work. You can also create a habit of taking the stairs when you have a chance. Each of those extra steps can add up.
MISTAKE #6 – Calorie counting errors
If you count calories, it’s important to determine the correct calorie intake for your body. Very few of us, only 11% correctly estimate our ideal daily calorie requirements, according to one survey. “The rest of us tend to overestimate”, says Bonnie Taub-Dix, RD, a spokesperson for the Academy of Nutrition and Dietetics. If 1,800 calories per day will get you to your target weight and you are consuming 2,000 per day, those extra 200 calories are enough to keep an additional 20 pounds on your frame.
Do it better: If 1,800 calories is your max, split it into three 500-calorie meals and one 300-calorie snack.
MISTAKE #7 – Not dealing with emotional eating
Ahh… comfort foods. We all have them, right Whether it’s chips or sweets, most people have a food that they gravitate to when the going gets tough. In particular, this activity is often combined with something mindless or
relaxing, like watching TV or playing a game. Add these two things together and it’s a recipe for disaster. In these circumstances we don’t even realize or care how much junk we are stuffing into our mouths. One quick tip to help deal with that – right before you indulge… have a glass of water and a high protein snack. Then wait about 10 minutes before reaching for the chip bag. Once you DO reach for the chips, pour a reasonable amount into a bowl – and promise yourself that this is ALL that you’ll be having today. As you eat this snack, don’t do any other activity. Not only will you limit how much you consume, but you’ll savor each bite as the flavor becomes the focus
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