Most people know that in order to lose weight you have to consume lesser calories and exercise regularly. However, losing weight is much more than that. There are things that people think healthy but actually aren’t and these mistakes might reverse your weight loss progress. Below are some common mistakes that you might have to avoid.
1. Overeating healthy foods
Just because a food is healthy doesn’t mean that you can overeat them. Calories are calories even when they come from nutrient rich foods. So always be mindful of your servings even when it comes to healthy foods.
2. Having unrealistic goals
It is understandable than people want to lose weight as quickly as possible. But going on a crash diet or following any unhealthy weight loss programs is going to make more damage to your body than good. Setting realistic weight loss goal is a must. You can take the help of a certified dietician who will help you out with a weight loss plan according to your goals.
3. Lack of fiber rich foods
Including fiber rich foods in your diet is important to lose weight. Not only they make you feel full for longer, they also help in cleansing your digestive system. They also keep your blood sugar in check.
4. Lack of good sleep
You might think what the connection between good sleep and losing weight is. When you are deprived of sleep your leptin levels will go down and ghrelin is overproduced. Because of this you will feel hungry and makes you want to eat more. It will also make you crave for high carb foods which will eventually lead to weight gain. Always make sure to get atleast 7 hrs of good sleep.
5. Eating low fat foods
Many people believe low fat or fat free foods are healthy but in reality they are loaded with sugar and other preservatives to increase their taste. Always try to buy unprocessed whole foods or those which are minimally processed as they will be low in fat naturally and also contain healthy fats. In case you are buying low-fat or fat-free foods, check the nutrition information to make sure they are not filled with sugar and other preservatives.
6. Restricting food intake
Restricting food intake is one of the unhealthiest way people follow when trying to lose weight. They do work if done the right way. But you should not cut your food portion so much that you feel hungry all the time. When you eat less food your metabolism slows down and to make up for it your body will start storing fat for energy.
Another common mistake people do is cut down completely their favorite junk or bad food. This will eventually lead to huge cravings after some time and they start eating too much to satisfy the craving. Once in a while indulge in your favorite food so that your cravings will be in check.
7. Skipping their meals
Another common mistake people follow is skipping their breakfast or lunch thinking it will help them lose weight. What it will actually do is slow down your metabolism and also will make you munch on snacks later when you start feeling hungry.
8. Not counting the calories in drinks
People often don’t count the calorie intake from juice or cola they consume. A popular Starbucks drink contains 40-60g sugar in just one serving. Same goes for the cola or similar sugary drinks. This is 3x more than what you should be eating in a day. They don’t fill your stomach nor provide you any essential nutrients. What you can do is drink water and if you don’t want the blandness of plain water, you can add lemon or berries with a bit of honey.
9. Focusing only on cardio
If you have been working out and focusing only on cardio exercise then you might not be doing any good on your weight loss goals. Include strength training in your workouts which help in building muscle and also boost metabolism and fat loss.
10. Checking your weight often
Losing weight is a slow process and if you are checking your weight often it will only frustrate you and demotivate you. Your body weight will fluctuate everyday due to various reasons and if check your weight everyday you will feel you are not making any progress and it lead you to binge eating. Always check weight once weight 2 weeks or a month to avoid this.
11. Not reading nutrition label
Most packages foods show themselves as healthy foods and make a fool out of us. When you actually check their nutrition information you will realize it’s not the case. Whenever you go for shopping make sure to always check the nutrition information so that you won’t make the mistake to buying the wrong products for your weight loss goal.
12. Not tracking your progress
Most people always skip this crucial part. Not tracking your calories is a huge mistake. If you don’t track your calories you will not be able to track your progress. There are many apps available today which will help you track your progress. You might feel they are not of much use in the beginning, but over time you will realize that it was actually helpful in your progress.
Do you know any other mistakes that are not mentioned here? Please use the comment section below and share your experience here.