Losing weight can be enough of a challenge, but your weight loss could actually be slowed by mistakes you’re making without even realizing it. Recognizing some of these common mistakes can help you take control of your weight loss strategy and begin shedding those stubborn pounds.
1. Overdoing Protein Consumption
While it is true that protein is an important component of a healthy diet, if you consume too much protein, it could actually have a negative effect on your diet. Excess protein is stored as fat. The high-protein bars and shakes that many people tend to rely on when dieting are often fatty and sugary. Instead, try to include some protein in every meal so it’s distributed evenly throughout the day.
2. Relying on Juice for Breakfast
When you’re running short of time, it can be difficult to eat a healthy breakfast. In an effort to still stay healthy, many people reach for a glass of juice in the mornings.
Unfortunately, most fruit juice will raise your blood sugar, which causes your body to produce more insulin. This means that you will be more likely to get hungry later and overeat. Try to include some fiber and protein in your breakfast to avoid this problem.
3. Overestimating How Much Weight You Will Lose
Far too many people overestimate the amount of weight they will lose and then become discourage. It’s common to lose a lot of weight during the first few weeks of a weight loss program, but this is usually a combination of water and carbohydrates. Eventually, your weight loss rate will drop to a more normal rate, so don’t become discourage when that happens.
4. Not Getting Enough Sleep
Your hunger hormones and appetite are actually significantly influenced by the amount of sleep you get. If you do not get enough rest, you are more likely to overeat, so make a point of turning in early. Try to go to sleep at the same time every night to get a sufficient amount of rest.
If you find you are still having a difficult time sleeping at night, consider keeping a journal and analyzing your activities before bed. Remember to avoid any caffeinated beverages before bedtime that could make it more difficult to fall asleep.
5. Underestimating the Amount of Time You Have to Work Out
When many people first begin a weight loss program, they often have grand plans of working out for at least a half hour every day. When reality intervenes and they do not have enough time to get in a workout, they begin skipping. Among the most common reasons for skipping a workout include not having time and feeling tired.
The truth; however, is that even getting a 10-minute workout is better than nothing to stay on track with your weight loss goals. Furthermore, even if you feel tired, it’s important to go ahead and work out. Exercise actually boosts your energy levels, so you might be surprised to find that once you start exercising you suddenly have enough of an energy boost to keep going much longer than you thought possible.
Don’t let travel be an excuse to avoid exercising, either. Even if it’s just taking a brisk walk, it’s important to continue your workouts.
6. Sticking to the Same Workout Routine
There is something to be said for consistency; however, it’s also important to vary your workout routine. You simply cannot perform the same exercises repeatedly and expect to continue receiving the same results. To achieve optimum results, vary the time, intensity, or frequency of your workouts.
Try to make a point of complementing your workout routine with ample amounts of both high-intensity and high-endurance activities. For instance, although running is an excellent way to relieve stress and burn calories, running alone is usually not enough to help you achieve the results you want.
Try including high-intensity exercises and strength training as part of your overall workout plan. While high endurance activities are good for burning a large number of calories, high-intensity activities will help your body to continue burning calories long after you have finished your workout.
Strength training and resistance training are important for helping to tone and reshape your body, so make sure you include those activities, as well.
7. Avoiding Weights in Your Workouts
While men usually include a lot of weights in their workouts, many women often rely on cardio alone. Strength training is important for both genders to keep metabolism rates high.
8. You’re Eating More Than You Realize
Many times, people make the mistake of rewarding themselves too much with food when working out. Working out does not always translate to weight loss. Successful weight loss requires a combination of healthy eating and exercise. When you exercise; however, your appetite is naturally increased. The problem is that many people often give in to the desire to reward themselves and with the wrong food.
To resolve this problem, try eating several small meals per day to give your body the fuel it needs. Focus on eating nutritious foods to prevent overeating or unhealthy snacking. Your goal each day should be to never feel stuffed but also never feel as though you are starving.
Always try to eat slowly and actually enjoy your food. Remember that it takes up to 20 minutes for your brain to understand satisfaction. If you rush through your food, you are far more likely to overeat.
9. Consuming Too Many Processed Carbohydrates
Carbs are important for maintaining glycogen levels; however, eating too many carbs and the wrong types of carbohydrates can make it difficult for your body to properly manage insulin levels, which can make it hard to lose fat. Processed carbs, including pastas, white breads, sweets, and rice will usually cause your insulin to surge. Better options include unprocessed whole grains, including barley, wild rice, and quinoa.
10. Drinking Too Many Calories or Sugar
Beverages heavily laden with sugar, including soda and sports drinks can quickly sabotage your weight loss plans. Even one drink could easily contain as many calories a full meal, yet leave you feeling unsatisfied. Unless you are working out with a high intensity and frequency, you likely do not need the extra carbs from a sports drink. Opt instead for plain water. The only time you’ll really need a sports drink is when working out for longer than 90 minutes or on really hot days.
Avoiding these common weight loss mistakes can help you to take better control of your diet and exercise plan to achieve your weight loss goals.