It is nearly impossible to quantify which are the worst mistakes that people make while attempting to lose weight, but there are a lot and they can lead to a significant lack of progress and even weight gain in some cases. So here are some weight loss mistakes to avoid at all costs.
Having a strict diet sounds great in theory but in practice it never works out. Your body craves more food some days and craves treats on other days, so leave yourself a little wiggle room. In school a pass or fail was 50% when it comes to your diet if you are on top of it 90% of the time or more then you will pass!
Many people think that starting a diet with a cleanse will really bump up that weight loss number but in fact all you are losing is water weight, glycogen in your muscles and if you are in a harsh calorie deficit then lean body mass as well. Some cleanses can even be unhealthy for you, especially when you are eating next to nothing for up to a week and your calorie intake is below your BMR. Not to mention the water weight and glycogen will come right back once you get back to eating.
Crash dieting just sounds like a recipe for disaster. Crash diets deprive your body of nutrients and calories needed for everyday functions, most times you do not lose fat but lean body mass. Also they are so quick before your body has time to readjust to the new weight you will return to your previous weight.
Oftentimes people will skip meals when dieting thinking that this will just help them eat less calories. However by skipping that meal you slow down your metabolism and force your body to start storing fat which is the exact opposite of what you want to do when dieting.
Everyone needs at least one cheat meal per week, they help to curb cravings which will lead to gorging. However a cheat meal is meant to be just that a meal and calories should still be counted. Why put yourself in a calorie deficit of 500 calories/day only to binge on a 3000 calorie pizza in one sitting?
Say no to pasta and bread. They may taste great and taste even better when you’re cutting out sugar from your diet, but they can spike blood sugar levels worse than a chocolate bar and are carbohydrate dense, which means eating a little bread will have the calories sneak up on you very fast.
Fruit juice sounds like it would be healthy, but in actuality is just as bad as bread and pasta. Although there may be some fruit in that juice most of it is sugar, syrups and artificial sweeteners and a little glass contains a lot of calories. If you are looking for juice to drink try buying unsweetened or squeeze it yourself.
Alcohol is nothing but empty calories, a single beer is 150 calories, a single shot is 90 calories. A night out might be fun, but 12 shots later and you’ve already consumed 1080 calories and you are probably hungry for some of that greasy bar food that is even worse for you.
Sleep! People do not sleep enough as is, sleeping rejuvenates your mind and body, when dieting your body has to make the most of the nutrients and many people also suffer from lack of energy when dieting so be sure to sleep 7 – 8 hours per night and give your body a real rest.
Most people would agree that carbohydrates taste far better than protein and for that reason most people don’t get enough protein in their diets. High protein diets help fire up the metabolism and can help greatly when dieting.
Don’t treat yourself too big, just because it is a cheat meal you don’t need to get the extra large ice cream cone with everything on it, try a small ice cream cone with fruit instead. A little change like that can be a difference of 800 calories or more.
Just because something is healthy doesn’t mean you can eat as much of it as you want. Fruit is a perfect in small portions but contains a lot of sugar when consuming large quantities.
Crunches, should be forgotten and left in a fitness history book, but everyone that is starting or trying to lose weight goes for those first to try and get that flat chiseled midsection that they desire. Crunches are one of the worst exercises to burn calories and you need to do 20 crunches just to burn 1 calorie! That’s 70,000 crunches to lose 1 pound. Skip crunches.
Don’t be impatient, results take time you didn’t gain all of that weight overnight and you can’t expect it to disappear that quickly either. Before feeling defeated you need to wait a minimum of 4 weeks and even then that may only be a change on the scale visual changes can take up to 8 weeks to be noticeable.
Make fitness fun, do what you enjoy doing, don’t pick an exercise just because it burns the most calories this will make you hate exercising.
Everyone justifies their bad food choices, just don’t let those justifications become too big and too often. Soon enough you will be back into old eating and exercise habits.
Being on a diet doesn’t mean that you can’t go out, in this day and age the internet is invaluable especially for the dieter, if you know a big occasion is coming up and you want to go and enjoy yourself, look up the menu beforehand and see what is the best meal for you, then your social life won’t suffer and neither will your diet either!