Top 10 common weight loss mistakes to avoid

You have been exercising, dieting, doing at all and yet the weight won’t budge. Well, then this blog is just for you as I'm going to share with you 10 reasons why you are not reaching your weight loss goals. I promise after reading this article you will have some idea of what changes to make in your routine. 

1.Are you focusing too much on your weight? 

Don’t weight yourself everyday as your weight fluctuates based on your hydration level, the food you have eaten, the time of the day etc. Measuring weight is the most inaccurate way of measuring progress.

 

Weigh yourself once a month and take body measurements to track changes. If your weight has gone up but you have started losing inches around your waist or on your upper arms and your clothes fit you better it means that you are on the right track and you have started gaining muscles. 

Remember more the muscle mass in our body more will be the fat loss. 

2. Are you exercising too much?

• Are you a gym rat?
• Do you spend too much time in gym? 

If you have been exercising too much without giving your body enough nutrition or enough rest, take a step back and allow your body to recover. 

Over-exercising doesn't ensure weight loss. Instead, it might back fire give you injuries or effect your future workout performance. 

Always remember you must invest 80% of your time on good nutrition and 20% on exercise to achieve best results. 

3. Are you Crash-dieting?

 

Step away from juice cleanses and low-calorie diets. If you want to lose weight, think about sustainability. When you go on super low-calorie diets your body kicks off the starvation mode where it holds on to the fat stores to preserve energy. 

Instead of focusing on number of calories;

• Try to focus on the quality of calories. Eating balanced meals and include a lot of grains, fruits and vegetables in your diet. 
  
• Also avoid focusing too much on one particular food group. Carbohydrates, proteins, fats all are the needs of our body even to lose weight. 

4. Are you getting enough sleep? 

Believe me, a good night sleep can be the Hero of your weight loss journey. Our appetite and hunger hormones are regulated by how much sleep we are getting. 

Studies have shown that people who don’t get enough sleep tend to be hungrier and eat more during the day. 

To create ideal fat lose situation in your body you must ensure the quality and quantity of your sleep. 

5. Are you ignoring weight training?

 

Cardio workout is good but strength and weight training is important to increase your body’s metabolism. 

 Even there is no need to go to the gym. You can buy a pair of dumb-bells and workout at home or do exercises that require the use of your body weight.

 When you do cardio, your body burns fat only during the workout but with weight training your body keeps burning fat much after the workout even when your body at rest. This is called as “After burn effect”.

 

6. Are you aware of the extra calories?

 

You might not realize how quickly the calories from the little extras that you eat everyday add up. An extra tablespoon of salad dressing can add 75 to 100 calories. A small packet of chips can add up to 150 calories. The occasional sweet, chocolate, sugary drinks, fruit juices, the high calorie coffee, finishing up your kids plate at dinner etc.

 All these calories add up when you might think that you have not ate anything. So, watch out for those extras. 

7. Are your goals unrealistic? 

Too many people wanted instant weight loss guidance. Wanting to lose 5kg in one week. 

Here’s the thing you didn’t put on all that weight in one week. It's probably taking you months or even years to lose weight. So, it is unrealistic to expect instant weight loss.  

It's good to have health goals or weight loss goals but having unrealistic goals will only work against you. You’ll get frustrated when you don’t reach your goals and more likely to drop out. Dropping 1/2kg to 1kg in a week are considered Healthy.

 

8. Are you always repeat the same workout? 

You shouldn't keep repeating the same exercise over and over and expect different results. 

 If you walk for thirty minutes every day you must either try to walk at the higher pace or for a longer period of time. If you love your cardio you must try to switch it up with strength training or yoga etc.  

Try to aim for a progressive overload and variety in your exercise routine. 

9. Are you skipping Breakfast? 

Mornings are busy for most and more than often we end up skipping breakfast either by drinking a glass of milk or just a cup of tea.

 Eating a good heavy breakfast is important because; 

• Firstly, if your body does not get food or energy after 8 to 9 hours of fasting. It’ll eventually start breaking down your muscles and that’s the last thing you won’t. 
  
• Secondly, when you skip breakfast, your body goes into the calorie preservation mood leading to fat storage and obviously we don’t want that. 
• Thirdly, eating a good breakfast ensures a steady supply of hormones and less likelihood of overeating throughout the day. 

10. Are you stressed? 

If you are someone who exercises regularly and yet has trouble in losing belly fat.

You must ask yourself; 

• Are you stressed? 
• Are you anxious and overwhelmed at all time? 

If yes try taking out sometime every day to relax yourself. I promise it’ll hugely impact your weight loss journey. 

Remember, it is important to enjoy the journey whether you want to lose weight,
gain weight or just stay healthy. Your body is the only one you have so show it some love.

I am sure if you address these issues, you will definitely see a significant change in your weight loss progress.

 Good luck!!!

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