People want to lose weight to stay fit , for their self-esteem and other health reasons. Losing weight takes a lot of determination and discipline. It may seem as a mission impossible if you are doing all you can but not results. This can be traced to the wrong advice, mistakes and strategy. These are common mistakes people who want to lose weight make:
1.Focusing on the weight scale
It is normal to feel your efforts are not paying off. Even after sticking to your diet, you may feel that you are not losing weight as expected. Note that the number on the scale is only one measure of weight change. You can measure your waist with a tape measure instead and take monthly pictures of yourself to reveal whether you are actually losing fat, even if the scale number doesn’t change much.
2. Eating too many or too few calories
You need to burn more calories than you consume for weight loss. Consuming too many calories stops you from losing weight while too few calories makes you very hungry and reduce your metabolism and muscle mass.
3. Ignoring exercise or over exercising
A lack of exercise can lead to loss of muscle mass and lower metabolism. Exercising excessively is not healthy either as it may lead to severe stress.
4. Forgoing lifting weights
Studies show weight lifting is one of the most effective exercise strategies to gain muscle and increase metabolism. Weight lifting also improves increase muscle mass, overall body composition and boosts belly fat loss.
5. Taking low-fat or ‘diet’ foods
Processed low-fat or “diet” foods are often considered good choices for weight loss. Conversely, they contain a lot of sugar and are likely to make you hungrier. In the end, you eat even more. Substitute low-fat or “diet” foods with a combination of nutritious, minimally processed foods.
6. Eating less protein
You need to eat more protein of you want to lose weight. Protein reduces appetite, increase feelings of fullness, decrease calorie intake, increase metabolic rate and protect muscle mass during weight loss. To quicken your weight loss journey, eat more proteinous foods.
7. Eating low-fiber diet
A low-fiber diet can thwart your weight loss goal. Research suggests all types of fibre benefit weight loss particularly viscous fibres, which reduces appetite and calorie intake. Eating enough fibre helps reduce your appetite so you eat less. It may also help you absorb fewer calories from other foods.
8. Eating too fat on a low carb diet
Ketogenic and low-carb diets can be effective for losing weight. Studies show they tend to reduce appetite, which results to a spontaneous reduction in calorie intake. However, some people may not experience a strong enough signal to stop eating. Hence, they end up consuming too many calories to achieve a calorie deficit. Although low-carb and ketogenic diets help reduce hunger and calorie intake, adding too much fat may slow down weight loss.
9. Bad eating habits
Eating when you are hungry and only when you are hungry may likely speed up your weight loss. However, you should not let yourself get too hungry before eating. Have a snack rather than become ravenously hungry, so that you don’t make poor food decisions.
10. Having unrealistic expectations
As you begin your weight loss journey, you need to set realistic goals. Unrealistic expectations can lead to frustration and giving up altogether. Make your goals more attainable to motivate you to get the desired outcomes.
11. Drinking sugar
You need to reduce your sugar intake if you want to lose weight. Cut-out sugar-sweetened beverages and fruit juice, to reduce calories in the body.
12. Eating highly processed foods
Eating whole foods tend to be self-limiting and overconsuming. It is easy to rely on processed foods. You need to go for whole, single-ingredient foods that are minimally processed.