7 Common Mistakes with Losing Weight and How to Avoid Them
Are you determined to make 2022 the year that you finally reach your ideal weight? Are you struggling to meet those weight loss goals, no matter what you try?
When it comes to losing weight, sometimes you need to work smarter, not harder. No matter how determined you are, you won’t lose weight if you don’t diet and exercise the right way.
Luckily, we’ve got the tips you need to lose weight in a lasting and healthy way. Keep reading, and we’ll tell you all about the most common mistakes with losing weight.
1. Not Counting Calories
In order to lose about 1 pound per week, you need to consume a deficit of 500-1000 calories per day. So, if you normally require about 2,000 calories per day, you should eat about 1,500 calories per day to lose weight.
You may be unknowingly eating foods that are healthy but very high in calories.
For instance, there is nothing inherently unhealthy about bananas. However, one banana contains about 110 calories, which is much more than most other fruits.
If you usually snack on bananas during the day, consider switching to avocados. They’re filling and healthy, but contain about half the calories of a banana.
2. Putting Too Much Stock in Calories
Calorie deficit is an important part of weight loss, but it isn’t everything. Some foods are low in calories, but will actively hinder your weight loss because of their ingredients.
For example, many frozen dinners contain 350 calories or less, which should be the perfect amount for someone who is trying to lose weight.
However, these meals often contain ingredients that slow down your metabolism, which means you would actually be better off eating a higher-calorie meal of fresh ingredients.
Metabolism-slowing ingredients include sugar, sodium, and hydrogenated oils.
3. Not Exercising Enough
You can lose weight through a calorie deficit alone. However, you will be losing both fat and muscle mass, which can cause long-term health problems.
Losing muscle mass can slow down your metabolism and set you up for weak bones and joints later in life. The healthiest way to lose weight is to focus on losing fat and developing lean muscle in the right areas.
Plus, exercising regularly will boost your metabolism and make your diet more effective!
Design a weekly workout schedule that is realistic for you to achieve. Try to hit the gym at least 2-3 times a week for the best results.
4. Not Exercising the Right Way
When you design your workout, remember to balance your time between weight lifting and cardio. Cardio may burn fat quickly, but weight lifting helps boost your metabolism and preserve lean muscle.
Lifting weights is also one of the best ways to promote belly fat loss — if you’re trying to lose weight after childbirth or ditch a beer gut, you should not ignore resistance training.
Aerobic exercise combined with weight lifting is actually the best way for people who struggle with obesity to lose fat.
If you don’t know how to design the right workout for you, we suggest working with a personal trainer. Your personal trainer can talk with you about your weight loss goals and fitness experience to design a regimen that is realistic and healthy for you.
5. Eating Too Many “Diet” Foods
Many people put too much stock in “diet” foods when they’re trying to lose weight. The most common example of this is diet soda.
Diet soda replaces high fructose corn syrup with artificial sweeteners, usually aspartame. Aspartame was designed to promote weight loss and speed up your metabolism, but it may actually work in the opposite direction.
Instead of replacing your favorite soda with a diet version, you’ll be much better off drinking low-sugar 100% fruit juice or flavored seltzer water.
This rule often applies to “diet” foods as well. Many fresh vegetables are naturally low-calorie, and they’re much better for you than processed foods that contain artificial ingredients that make them low-calorie.
6. Skimping on Protein
Sometimes, people who are trying to lose weight avoid high-protein foods because they are high-calorie.
You should make sure you are hitting your calorie deficit goals, but you shouldn’t do so by skimping on protein.
Protein promotes fat loss and muscle tone. It also lowers your appetite and boosts your metabolism. In short, protein is your best friend when it comes to weight loss.
Make sure all of your meals contain one source of lean protein, such as eggs, chicken, or tofu.
7. Only Listening to the Scale
When you’re monitoring your weight loss, make sure you take what the scale says with a grain of salt.
If you weigh 5 pounds more than you did yesterday, don’t panic. Weight fluctuations of 5-6 pounds throughout the day are completely normal.
These weight fluctuations are usually due to food and water consumption or changes in your hormonal cycle.
For the most accurate results possible, you should weigh yourself at the same time every day. You should also weigh yourself without clothes on since the weight of your clothes varies daily.
Most importantly, you should look for other indicators of weight loss besides what you see on the scale. If you’re losing weight, you will be able to tell when you look in the mirror.
Avoid These Common Mistakes With Losing Weight
Avoid these common mistakes with losing weight, and you’ll be sure to meet your weight loss goals this year. All you need is the right diet and exercise regimen and enough resolve to see them through.
Join us today if you’re looking for a fitness solution in Central Florida. We’ve got fitness classes, personal trainers, and more — everything you need to reach your goals.