If you’re serious about getting in shape—whether it’s to lose weight or to improve your overall health—then you owe it to yourself to avoid making these seven common weight loss mistakes.
When people are trying to lose weight, it’s easy to make a series of bad choices, one after another. This results in a vicious cycle of losing weight—and then regaining it. And you know what happens when you lose and then regain the weight. It’s a constant struggle to get back to where you were before the diet or exercise plan.
These mistakes can really slow down or even stop you from losing the weight you want. If you make any of these mistakes, you’re going to be struggling to lose weight and keep it off for a long time.
It’s no secret that weight loss is one of the hardest things to achieve. In fact, a recent study showed that as many as one-third of people who try to lose weight fail. You don’t have to be that person.
1. Stop Buying Junk Food
Do you eat junk food? That’s what I thought.
It’s no secret that junk food is bad for us. There’s no denying the fact that the health and weight-loss industry is a multi-billion dollar industry. It has also become clear that many of the things being sold are not only unhealthy but also not beneficial to our health.
The junk food industry has convinced people to purchase junk food and snacks that are full of chemicals, additives, and sugar. We are all trying to make our way through a world that is becoming increasingly dependent on fast food, processed foods, and sugar.
2. Drink More Water
Most of us don’t drink enough water. In fact, only about half of all Americans get the recommended eight 8-ounce glasses each day. A glass of water before bedtime may also help you sleep better.
Well, it turns out that our bodies can lose a lot of fluid through respiration, sweating, and urination, as well as through what we eat, which can make a difference of up to 1.5 liters each day, depending on how much you weigh and how active you are.
3. Don’t Skip Meals
It’s no secret that eating more frequently helps you lose weight. When you skip a meal, your body tends to hold on to the food you eat for longer periods of time, leading to a feeling of fullness that can keep you from eating anything else for hours. Eating every two to three hours will ensure that you’re always at a comfortable place with hunger levels that won’t deter you from sticking to your diet.
4. Reduce Alcohol Consumption
If you’re looking to reduce your alcohol consumption, a good place to start is with how much you drink on a regular basis. Once you get an idea of how much you are currently consuming, a number of different steps can help you reduce your overall alcohol consumption. A simple way to start reducing your intake is to focus on the amount of alcohol in your beverages (instead of the actual ounces).
By replacing alcoholic beverages with non-alcoholic options, you are able to consume less alcohol while still feeling satisfied. Another great way to cut back on your consumption is by drinking at a different time of day. Many experts believe that drinking too much alcohol at night leads to sleeping problems, which can cause a person to have trouble falling asleep or staying awake for longer periods of time.
5. Eat More Fruit and Vegetables
How many fruits and vegetables do you eat? How often do you think about the food you’re eating? Does your diet match up with what you’d consider healthy? If not, you’re not alone.
The good news is that eating more fruit and vegetables is likely to be good for your health. The bad news? It’s probably going to be difficult to achieve. The good news is that there are a lot of healthy choices available at most grocery stores, and a simple strategy that’s easy to put into practice is to simply avoid the packaged snacks and desserts that have high levels of added sugars and empty calories.
For example, skip the cookies, candy bars, chips, and other junk foods that tend to be heavily advertised in supermarkets. Instead, pick up some fresh fruit or veggies that you can take home or bring with you to work.
6. Get Enough Exercise
The benefits are just too good to ignore. People who participate in regular physical activity see significant improvements in their mood, health, and fitness. Research also shows that people who are physically active have a better mood and sleep better than inactive people.
The American College of Sports Medicine recommends at least 150 minutes of moderate-intensity exercise per week. This should include cardiovascular training, strength training, and flexibility exercises. Some activities, such as running and swimming, can also be considered aerobic exercise, even if they’re done at a slower pace.
7. Lose Weight Safely
“Lose weight” is too vague a goal. Instead, you need to set specific, measurable goals. The first step is measuring your weight, but don’t weigh yourself daily or even weekly. Daily weight fluctuations are normal, so you should only weigh yourself once every month or so. If your goal is to lose 20 pounds within two months, try to lose about one pound each week.
With the proper planning and execution, you can lose weight in a safe way. That’s why you have to make sure that your diet and exercise program is planned out and executed properly. That way, you don’t end up with a crash diet and binge eating because it’s the only thing you know how to do. Also, when you plan out your nutrition program and exercise routine, be sure to give yourself enough time. Doing so will prevent you from feeling overwhelmed by the task.
Here are some tips to get your on the right track:
Remember that this is supposed to be fun, not a burden. If you make it challenging for yourself, it will become difficult to maintain. Instead, plan things out in advance and stay organized during the time you’ll spend working towards your goal.
Break bad habits. If there’s something bad that you do on a regular basis, you’re probably going to have difficulty losing weight and keeping it off. Replace bad habits with good ones that will help you lose weight and keep it off. For example, if you snack on junk food all day, go for healthy snacks instead.
Stay positive. Remember that everyone starts at the bottom, so don’t be too hard on yourself if you do things wrong or have setbacks.
Be consistent. It takes 21 days to break a bad habit and form a new one. Be sure to take this into account when developing your plan of action. To make sure you stick with your new habit, try not to deride yourself if you slip up. Instead of thinking “I’m so unmotivated,” think “Eh, I lost focus for a bit. It happens.”
Practice good sleep hygiene. If you get less than 6 to 8 hours of sleep each night, you’re not doing yourself any favors because it will make your desire to eat more food even stronger. Get enough sleep each night, and your body will start to crave less food.
Be aware of how your body feels. Be sure to pay attention to all of the physical indicators that tell you whether or not your weight-loss plan is working. For example, if you’re eating right and getting enough exercise but your weight isn’t going down, something might be wrong. For instance, how do you feel? Do you have more energy than before?
Make it a family affair. Just like having another person alongside will help get the job done faster in video games, working out together with your family will help you keep going. If you’re having a tough time sticking to a proper diet and exercise plan, do it together as a team. Not only will this make things more fun, but it will also help you stay motivated.
Don’t forget to reward yourself. If you lose weight, give yourself some incentive to keep going by celebrating your accomplishments with something that doesn’t involve food or shopping. For example, buy a new outfit, dine out at your favorite restaurant, or buy a new toy. It can be anything you want, so feel free to get creative.
Losing weight is never easy, but it can be done. This article has provided you with some great tips for success when trying to lose weight the right way. Remember that everyone starts at the bottom, so don’t be too hard on yourself if you do things wrong or have setbacks along the way. With proper planning and execution, you can lose weight in a safe way while still having fun doing it!