Most Common Weight Loss Mistakes and How to Avoid Them

Everyone is prone to committing some common weight loss mistakes, ending up not accomplishing their goals. It doesn’t matter the kind of strategy (eating healthy foods or exercise) you adopt. This article aims to expose you to the small mistakes that could cause a weight loss plateau even to the most dedicated dieter or fitness freak. Let’s dive deep into it.

Mistake #1: Underestimating Daily Calorie Requirement

Very few people know how to estimate their calorie intake with a large number overestimating what they need every single day. For example, you may think you should take 2,500 calories when you need 2,000 calories to lose weight. With the extra 500 calories, you are unlikely to cut down your weight.

So, keep conscious of your daily calorie intake while avoiding to sweat too much over it. Even better, it would help if you focused on eating healthy fats, lean protein, whole grains, fruits, and vegetable, which are nutrient-dense.

Mistake #2: Failure to Control Your Portions

Don’t mistake healthy eating to be only about the types of foods you eat – it also has to do with your portions. Take a meal containing nuts, dark chocolate, and avocado. While these foods are healthy, they are calorie-dense and overeating them can result in unattained fitness goals.

So how can you tell that your food portions aren’t too large? The simple answer is that you need to write it down to increase your awareness of the situation. The ideal food portion should include a fist of carbohydrates, a golf ball of nuts and cheese, lean meat in the size of a deck of cards, and a baseball-size of fruits and chopped vegetables.

Mistake #3: Sticking To One Workout Routine

An effective workout for weight loss involves a variety of routines, alternating strength training with cardio exercises. That way, you will be able to target and exercise more muscle groups. If you keep doing the same workout routine, your body will go into a comfort zone, preventing you from losing weight faster.

Instead of having a different workout on alternate days, you could also introduce intervals in every workout session. High intense interval training (HIIT), which involves short but intense activity, can burn more fat tissues, helping you lose weight. Besides, you could incorporate weight training into your routines to build muscles and burn more calories.

Mistake #4: Drinking Calories

To stay hydrated, most people end up drinking calories instead of eating then. They avoid plain water and go for a soda, juices, meal-replacement drinks, and calorie-rich calories. Even though you wouldn’t feel as full, the calories will still impact your weight loss efforts.

So learn to replace sugary drinks with plain water. For example, drinking soda can introduce an additional 150 calories (which you could easily avoid) into your diet. Taking that daily can work against all of your efforts to lose weight.

Mistake #5: Eating Carelessly After Workouts

Weight loss is a function of many things and can only happen by combining workouts. The problem is that many people end up eating whatever they want just because they are exercising. Consuming more calories than you burn creates a calorie surplus that results in weight gain, rather than weight loss.

So, what can you do to lose weight while exercising and dieting? In simple terms, you should burn more calories than you consume. Avoid fatty and sugary foods and choose lean meats, whole grains, fruits, and vegetables. That way, you will have a calorie deficit, helping you lose weight faster.

Mistake #6: Dining Out Before Researching

Some of the meals in restaurants and hotels may contain more calories than you think. A good example is a turkey sandwich and pizza, which might have as much as 970 calories. Or pepperoni pan pizza, which may deliver more than 520 calories.

Instead of regular high-calorie bread, you should consider wrapping your sandwich in spinach. An excellent way to avoid eating excess calories is to research the nutrition information of all foods before ordering them. Luckily, most restaurants have online nutritional details of the foods they serve, making research very convenient.

Mistake #7: Lack Of (Or Little) Sleep At Night

You might be wondering what sleep has to do with weight loss. Lack of enough sleep (seven to eight hours) may result in weight gain, countering any efforts to lose weight. That’s also true for those who eat decadent dinner or consume snacks before bed.

The solution lies in making an effort to sleep for longer each day. Unwind by doing something calming or relaxing when you arrive home from work. It could involve reading your favorite book, journaling, or having a bubble bath. After that, go to bed early and sleep for longer.

Conclusion

Failure to understand your daily calorie intakes, sleep enough, research before eating out, curtain your appetite, avoid drinking calories, and control your portions can prevent weight loss. However, doing the right thing will help you lose weight faster and more effectively. So, wake up before it’s too late!

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