Have you ever wondered why some individuals never seem to lose weight even after following a strict diet and workout routine? After all, losing weight shouldn’t be as challenging for an individual of any age or size with all the information and technology we have.
Yes, you have guessed it right!
These motivated individuals with healthy eating habits and a regular exercise routine are making some little mistakes that are keeping the needle stay put on the weight machine. Consequently, they end up losing motivation when the reality doesn’t meet their expectations.
Surely, you don’t want that!
We have outlined a few common mistakes that you should avoid to achieve the expected weight loss.
If you want to lose weight and keep it sustainable, then eat healthy whenever hunger pangs strike but never skip meals. Many people have a misconception that skipping meals lower the calories intake and hence, reduces weight. This couldn’t be farther from the truth.
In reality, skipping meals wreaks havoc on your body and can have a huge negative impact on your weight loss progress. Research shows that skipping meals actually stalls weight loss as it plummets the sugar level in your body, making you feel lethargic and tired. Even worse is your metabolism and energy levels are also down which compromise your body’s ability to burn calories.
People who skip a meal often end up eating more than usual at the next meal for obvious reasons.
Stress is a natural part of life and almost every one of us experiences it at some stage of life. One of the implications of chronic stress is that it can disrupt your weight loss journey. For individuals battling stress, it wouldn’t be unsurprising if they gain a few pounds despite eating healthy foods and exercising daily.
Medical studies reveal that stress stimulates the release of cortisol, a hormone that increases the cravings for sugary and high-fat foods. Additionally, elevated cortisol levels cause your body to store more fat which ultimately results in weight gain.
It’s no brainer that overcoming stress at will is not possible but you can battle it in a positive way. Resist the cravings for sugary foods and try activities like meditation and playing your favorite sports to help minimize stress.
Not tracking what you eat is a common cause of not getting the expected results as you might not be getting the required amounts of nutrients. You may have started the weight loss journey with a solid diet plan but you may still be taking in more calories and fats than what your body requires.
Tracking your diet helps you remain mindful of your protein, calories, fiber, and other nutrients as well as adjust the diet plan accordingly. You don’t need to track your food forever but for a couple of months to get an accurate picture of what you are actually eating and how your body is responding to it.
Many health enthusiasts often downplay the impact of regular beverages on your weight loss plan. Research shows that soft drinks and sweetened beverages intake is significantly associated with weight gain and worse, type 2 diabetes and heart diseases.
High-sugar drinks cause prolonged high blood pressure and insulin resistance, which lead to weight gain. Try your best to cut down the intake of sugary beverages including soft drinks to a minimum, if not zero.
Another common mistake many people make is to just rely on physical workouts and daily exercise without paying much attention to a strict diet plan. Exercise is vital for losing extra pounds but it alone cannot help achieve the expected weight loss if not backed by other life changes including a diet plan and enough rest.
If you’re looking to lose just a few pounds, then extensive exercise may produce dividends but you need significant lifestyle changes along with exercise to lose weight and sustain it in the long run.
Getting quality sleep is an important part of an efficient weight loss plan. The individuals who get inadequate sleep or follow irregular sleep patterns are found to consume more calories and subsequently, don’t achieve the desired results.
It’s best to get a night of quality sleep of 7-9 hours depending on your lifestyle. Even more important is your last meal before sleeping. Avoid eating a heavy dinner or mindless snacking before hitting the bed. The nutritionists recommend relaxing for a few minutes after winding up the day’s work such as taking a bubble bath, reading a book, or watching a TV show. It will improve the quality of your sleep.
Exercise is indispensable for losing weight but doing the same exercise over time can be counter-productive. If you’re repeating the same exercise over and over again, the body will get used to it and doesn’t burn as many calories as you’d expect.
You’re better off increasing the intensity and duration of exercise with time as well as switching up the exercise mode to get the best results.
Most people tend to adopt a strict diet and workout plan throughout the week but get lethargic during the weekends. Aside from skipping the daily workouts, they prefer attending parties and functions and eating unhealthy foods and beverages. It can reverse the gains made in the past few days and affect your goals in the long term.
Attend as many social events as you want but don’t consume calorie-dense foods and particularly and stay away from alcohol. Else, the needle will stay put.
To wrap it up, losing weight is a slow and gradual process that demands constant commitment and dedication. Follow a strict diet plan and exercise regularly to get rid of extra pounds. And most importantly, avoid the aforementioned mistakes to achieve sustainable weight loss.