5 Rookie Mistakes We Make When We Are Trying to Lose Weight
You have decided to lose some excess fat and get in shape, so recently you started dieting and working out to accomplish what you want. However, some time has passed and you’re still not seeing that your body is going through some changes.
This may be because, like many other beginners when it comes to weight loss and working out, you are making some rookie mistakes that are standing in your way to success.
Read on to find out which some of these mistakes are and how to avoid them:
1. Skipping breakfast.
Skipping any meal doesn’t help your weight loss process, but skipping breakfast is the worst thing you can do. They don’t say breakfast is the most important meal of the day for nothing. Namely, breakfast gives you a good start for the day by giving you all the necessary energy to last until lunchtime (although, it wouldn’t hurt to have a small healthy snack in between meals, just to keep your metabolism going and prevent it from slowing down).
Not eating your breakfast, even if you don’t feel hungry in the morning, will cause energy deficiency and you will feel much hungrier later, which will result in overeating or eating the foods you crave and not those that your body needs.
Also, it is important to have several smaller meals during the day, instead of eating a lot for one or two meals. Eating more times will increase the speed of your metabolism as well as help your stomach shrink, so gradually you will need less and less food to feel full.
2. Giving up too quickly.
You have started exercising and dieting but you don’t see any results, so you lose motivation, give up and return to your old, unhealthy habits.
The mistake there is that often people fail to realize that your body needs 2-3 months to adapt to your new lifestyle and let the fat burn. No significant changes come overnight, so patience is the key to success in this case.
Don’t give up. If you are not seeing any results, at least consol yourself with the fact that you accepted a healthier lifestyle which makes your body feel better than it used to. Changes will come, sooner or later, but not if you return to eating junk food.
3. You think that you will lose weight by creating a caloric deficit.
This can work, but not in the long run. If you are trying to eat less and deprive your body of energy that comes from food, it will use all its forces to protect itself and it is going to increase its potential to use every calorie you take in. This means that if you eventually give up on this sort of diet and start eating normally, you will gain back the weight you’ve lost because your body will continue using all the calories and turning them into fat.
Instead of counting every calorie and trying to eat as little food as possible, make sure that you’re eating within your normal caloric range, calculated based on your height and weight, and try to eat foods that will lead to weight loss.
For example, if you create a caloric deficit, but continue eating foods that have high sugar, fat and sodium contents, but are low in protein, you will lose some weight but that weight will often be muscle and not fat. To lose fat and preserve the muscles you should eat more protein-rich foods and limit the intake of carbohydrates, without creating a significant caloric deficit. Remember, your body needs a certain amount of calories in order to function properly, and feeding it less than it needs can lead to many health complications, while not helping you lose much weight at the same time.
4. Not asking for advice.
You started going to the gym and you don’t know how to use the equipment, so you try to figure it out on your own. But that can be extremely dangerous – it can lead to injuries and many other consequences. Besides, using the equipment the wrong way will probably lead to exhaustion, but will not contribute to any real results.
Therefore, ask someone who knows what he/she is doing to help you. There are many experienced people at the gym who will be more than glad to step in, but if you can find a fitness professional – that is your best option.
5. Not being consistent.
If you think two or three healthy and low-in-calories meals and a couple of workouts a month will help you get slimmer and into shape, think again.
Inconsistency never helps, and this is not an exception. Loosing weight and keeping it off is all about creating habits and not thinking about what you’re going to eat or will you exercise. The answer should always be 1 – Something healthy and 2 – Yes.
Without consistence, you won’t see any results, so if you want to achieve something, stick to your plan.