When it comes to losing weight, knowing what to do is just as important as knowing what not to do. Very often, even the best of intentions are undone by improper actions.
Millions of people all around the world struggle with weight loss. In fact, it is one of the most daunting challenges on the planet with a slew of obstacles that will constantly pop up to stumble you.
Knowing the terrain and doing what matters when it matters is of paramount importance to succeeding and seeing positive results, and ultimately, reaching your dream body.
This article will highlight 6 of the most common mistakes made by those trying to lose weight. Avoid making them and you’ll steer clear of most of the pitfalls that trap the masses and prevent them from reaching their goals.
Living by the scale
Weighing yourself once every two or 3 weeks is fine. Weighing yourself daily is NOT. Too many people judge their progress by looking at the numbers on a scale. They obsess over the numbers daily, failing to realize that weight can fluctuate daily due to a myriad of reasons from water retention to the food you ate.
You may have lost 2 pounds of fat and gained 2 pounds of lean muscle. This is fantastic. Yet, if all you looked at are the numbers on the scale, you’d see no difference. This can be highly discouraging.
Treat the scale as a general reference point. Do NOT obsess over the numbers. Use photos to track your progress. Everyone has a smartphone these days. Use it. Photos will track your progress much better than a scale.
Are you at a daily caloric deficit of about 500 calories? This is THE cornerstone of all weight loss. You cannot lose weight if your caloric consumption is at a surplus.
You MUST expend more calories than you consume. All the exercise in the world will not help you lose weight if you’re eating more calories than you burn.
Not all calories are made equal
Common sense will tell you that 200 calories that come from broccoli will be much more beneficial than 200 calories that come from a candy bar. The way your body responds to the calories will be different.
The candy bar will cause your insulin levels to spike and promote fat storage, whereas the broccoli will be fiber that helps to get rid of more fat in your body. So, do your best to eat clean and you can indulge in your favorite foods once every 3 or 4 days.
Eating too few calories
Starving yourself is not the answer, even though so many women try it. By drastically cutting your calories, you’ll make your metabolic rate sluggish and burn fewer calories.
While you may lose a couple of pounds initially, your body will panic and go into ‘starvation mode’ where it stubbornly clings on to it’s fat stores for future needs. So, don’t try to rush things. A caloric deficit of 500-600 calories will do just fine.
Is your workout regimen balanced?
Cardio alone is not the answer. You also need resistance training and spend a few minutes each day stretching. Too many people only focus on one style of exercise. You need both. The cardio will improve your cardiovascular health and put your body in fat burning mode.
The resistance training will make you stronger and retain and build lean muscle which will boost your basal metabolic rate and accelerate calorie burning while you’re at rest.
If your body is suffering from inflammation, your cells will not be responding well to your efforts. You MUST clean up your diet and reduce the inflammation in your body.
The same applies for stress. Stress causes the body to release cortisol and through a series of processes within the body, it indirectly makes losing weight an uphill battle. So, do de-stress often.
Keep these 6 pointers in mind and your weight loss journey will not be fraught with setbacks and a lack of progress. You’ll lose weight consistently and see a huge difference in 60 to 90 days.
Give yourself time to lose the weight. Don’t rush it. Real change takes time.