11 Biggest Weight Loss Mistakes You Need To Avoid

Weight Loss Mistakes

Make Your Weight Loss Journey Easier By Avoiding These BIG Weight Loss Mistakes!

Weight loss doesn’t happen overnight. If you want to achieve your ideal weight, you need to follow a healthy lifestyle that you can enjoy. Changing your lifestyle and a hefty restriction on the foods we eat will inevitably lead to binge eating and heavy cravings.

So we eat more often than we should, we overfeed ourselves the wrong types of food, and we think to jump on a treadmill will eradicate our eating sins.

In this article, we have shared some surprisingly common mistakes we all have made (and what to do about it.

Avoid these common mistakes that can sabotage your efforts to drop a few kilos!

Top 11 Most Common Slimming Misconceptions Revealed!!

Losing weight is a difficult task. But there are some people who make it more difficult by committing these critical mistakes. Here are 10 common weight loss mistakes people make when they are trying to lose weight.

Mistake 1: Lack of Consistency

Weight Loss Mistakes

In order to achieve your weight loss goals, you need to be consistent. “Slow but Steady” approach is the best way if you are trying to lose weight. There are many people who are just not doing enough in terms of exercise and nutrition on a consistent basis to lose weight. Consistency helps you to bring new changes in your lifestyle and build new habits that will add up and lead to a stall in progress. There are a number of reasons for this, but the ones we see most often are:

  • The Weight loss program is either too restrictive or too extreme, so it’s not sustainable.
  • You have unrealistic expectations for getting results, so you lose motivation when they don’t happen.
  • Set your weight loss goals to achieve, if it is not planned then you can lose your focus very easily.
  • If you are doing workouts alone or without any support network, then you might feel isolated and unable to continue further.

Mistake 2: Eating too many or too few calories

Weight Loss Mistakes

A calorie deficit is an essential part of healthy eating and losing weight. This means that if you consume more calories than you use, you’ll gain weight. On the other hand, if you take fewer calories than you use, you’ll lose weight. There are many healthier food sources that change your lifestyle, committing to healthy eating and regular physical activity. In order to figure out, how many calories you need to consume in a day, you need to figure out how many calories you need to take in.

How to Fix It: In order to slim down, focus on food quality, instead specifically healthy fats, natural carbs, and proteins.

Mistake 3: Not Eating Enough Protein

Weight Loss Mistakes

There are many dieters which often cut out protein-rich foods that are high in calories and fat from their diets. A high intake protein is extremely important for both health and weight loss. Eating protein will not only help you to boost your metabolism but it will also keep you fuller for a longer period of time. This may help you to curb your cravings so that you can lose weight faster. If you are consuming more proteins in your diet, this will lead you to maintain lean muscle mass. This means if you are having more muscles, then you will burn a higher level of calories.

How to Fix It:  Make sure you should eat an adequate amount of proteins in order to maximize fat loss and minimize muscle loss. [At least 0.8 g per Kg body weight a day or more]

Mistake 4: Focusing on Cardio & Ignoring Strength Training

If you are focusing simply on cardio for losing or burning fat, then this is your biggest mistake that many of us make. Trying to force your body to burn more calories by exercising too much is neither effective nor healthy and it may lead to severe stress. According to Researches, we have found that lifting weight and resistance training is one of the effective exercise strategies that improve overall body composition and boost fat loss. Resistance training will not only help you to build muscles but it will also boost metabolic rate, increases muscle mass and promotes belly fat loss.

How to Fix It: Instead of doing only cardio exercises, simply combine both cardio and weightlifting and resistance training for better results. You can plan your workout schedule on each alternate days or even on the same days if you have enough time. 

Mistake 5: Skipping Meals

Weight Loss Mistakes

Skipping a meal or dinner is the most common mistake people do if they are trying to lose weight. Sometime it might seem logical because you think if you consume fewer calories, it will lead to weight loss faster. However, skipping a meal is not an effective weight loss strategy and can lead to a negative impact on your metabolism. Instead of skipping meals, you can consume small, nutrient-dense snacks including fruits and vegetables to keep your metabolism going.

How to Fix It: You should make sure that you are having a proper balanced and nutrient-rich breakfast that will help you to provide energy. The breakfast must be a combination of good carbs with protein and fiber such as oatmeal, eggs, and Greek yogurt with fruits are all healthy breakfast options.

Mistake 6: Restricting yourself too much

Weight Loss Mistakes

Most of the people are reducing portion sizes which are known as one of the most common mistakes for losing weight. When it is done in the right way, it really works. However, you should not eat small portions which makes you feel hungry constantly. If you limit your calories intake, it will lead to slow down the metabolism making it harder to lose weight. So, in order to get the best results, it’s really important to eat only when you’re hungry.

How to Fix It: You should eat sensible-sized portions that will satisfy you but won’t make you feel too full. You should allow yourself to have your favorite foods once a week. This will help you deal with your hunger pangs and cravings while allowing you to stay on track with your diet.

Mistake 7: Choosing Low-Fat & Fat-Free Processed Foods

Weight Loss Mistakes

Most of the people believe that low-fat & fat-free foods are healthy eating choices for losing weight, but they may actually have the opposite effect. These products or foods are often loaded with sugar and other additives that will improve their taste. For example, a fat-free flavored drinking yogurt can contain as much sugar as a chocolate bar! Surely, that yogurt doesn’t seem all that healthy anymore, does it?

How to Fix It: Instead of low fat or diet foods, you should choose minimally processed and unprocessed whole foods which contain healthy fats. Before buying any low-fat product, you should check the nutrition label. This will make sure that the product is not loaded with sugar or additives and is actually lower in calories.

Mistake 8: Not Reading Labels

Weight Loss Mistakes

There are many packaged foods that claim to be best in quality on the front of the package that fools you into believing they’re actually good for you. But if you are going to check the nutrition label of the product, you will see that most of the claims aren’t supported by any factual information. This may cause you to consume unwanted calories and unhealthy ingredients. There are lots of sugar hiding among ingredients, such words ending with –ose: fructose, glucose dextrose, maltose, and sucrose.

How to Fix It: Make sure you check ingredient labels on the back of the package that provides information about calories and nutrients. Along with this, don’t forget to take note of the serving size. This way, you’ll surely eat what you actually need.

Mistake 9: Not Eating Enough Fiber

Weight Loss Mistakes

If you are trying to lose weight, it is really important to include enough fiber-rich foods into your diet. Researches show that there is soluble fiber also known as viscous fiber that helps to reduce appetite and calorie intake. This gel moves slowly through your digestive system and makes you feel full longer. However, all types of fiber are beneficial for weight loss efforts. Some of the fiber-rich foods are raspberries, strawberries, chickpeas, and sweet potatoes. Fiber helps you to slow fat absorption as well as it also keeps in check your blood sugar levels, both of which help your body store less fat.

How to Fix It: Eat a fiber-rich diet that will help your body to detox & get rid of toxins plus make you feel full so that you eat less.  You should focus mainly on nutrient-packed foods. This means real foods, a lot of vegetables, nuts, seeds, and quality proteins.

Mistake 10: Having Unrealistic Expectations

Weight Loss Mistakes

Having weight loss and health-related goals will help you to keep yourself motivated. But setting unrealistic expectations can actually work against you and lead to loss of motivation. It is easy to lose weight, but only possible if you are opting crash dieting which is not good for your health. This type of dieting helps you to maintain your weight loss but after your diet ends, you’ll gain it back.

How to Fix It:  Adjust your expectations to a more realistic goal. For best weight loss results, you can aim to lose 1 to 2 pounds a week. To keep yourself motivated, you can also set mini goals that can easily be achieved within a month or so.

Mistake 11: Forgetting about sugar and calories in drinks

Weight Loss Mistakes

Do you have any idea that how much your favorite drinks contain sugar? Most of the people cut out their favorite drinks out of their diet in order to lose weight. They switch to fruit juices instead of energy drinks. But this isn’t a smart move because fruit juices are also loaded with sugar that leads to health & weight problems. Example: Starbucks drinks have between 40 g and 60 g of sugar which is the maximum amount you should take.

How to Fix It: Drink enough water!! Add lemon wedges or your favorite berries or mint leaves in your water to give a sweet punch. Unsweetened green tea is also a good beverage option.

The Bottom Line

Switching to a healthy diet plan with few Changes in your lifestyle can get closer to the body of your dreams. Many People tries to lose their weight, but only a few manage to succeed and achieve their weight loss goals.

If you follow healthy diet habits consistently, you can easily avoid being caught in these traps!

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Jenny Jasmine
Jenny Jasmine
Independent Nutrition Consultant & Regulatory Specialist in Food & Health Supplement Industries with over 6 years of experience. Highly proficient in all aspects of EU food law ensuring products and marketing copy is legally compliant. Get Me on Social Channels:     Facebook     Instagram     Google+     LinkedIn

1 Comment

  1. What is your experience with weight loss diets? Have you fallen victim to one of these mistakes? Let us know in the comments below!

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