01/02/2023
❌15 Common Mistakes When Trying to Lose Weight ❌
1. Focusing only on the scale
Many factors can affect scale weight, including fluid fluctuations, muscle mass gain, and the weight of undigested food. You may be losing body fat even if the scale reading doesn’t change much.
2. Eating too many or too few calories
Consuming too many calories can keep you from losing weight. On the other hand, too few calories can make you hungry and reduce your metabolism and muscle mass.
3. Not exercising or exercising too much
A lack of exercise can lead to loss of muscle mass and lower metabolism. On the other hand, too much exercise is neither healthy nor effective, and it may lead to severe stress.
4. Not lifting weights
Weightlifting or resistance training can help boost metabolic rate, increase muscle mass, and promote fat loss.
5. Choosing low-fat or “diet” foods
Fat-free or “diet” foods are typically high in sugar and may lead to hunger and eating more calories than your body needs.
6. Overestimating how many calories you burn during exercise
Studies show that people tend to overestimate the number of calories they burn during exercise.
7. Not eating enough protein
High protein intake may promote weight loss by reducing appetite, increasing feelings of fullness, and boosting metabolic rate.
8. Not eating enough fiber
Eating enough fiber can help you feel full. It may help with weight loss even without a restrictive diet.
9. Eating too much fat on a low carb diet
Although low carb and ketogenic diets help reduce hunger and calorie intake, adding too much fat or overall calories may slow down or prevent weight loss.
10. Eating too often, even if you’re not hungry
Eating too often may slow your weight loss efforts. It’s important to eat only when you’re hungry.
11. Having unrealistic expectations
Unrealistic expectations may lead to frustration. Set practical goals to help increase your chances of meeting them while losing weight in a healthy manner.
12. Not tracking what you eat in any way
If you’re not tracking what you eat, you may be consuming more calories than you realize. You may also be getting less protein and fiber than you think.
13. Drinking sugary beverages
Reducing your sugar-sweetened beverage intake is a healthy choice. Even if you drink fruit juice instead, you are still getting a lot of sugar and likely to take in more calories overall.
14. Not reading labels
Food labels provide information on ingredients, calories, and nutrients. It’s important to understand how to accurately read labels when selecting foods.
15. Not eating whole, single-ingredient foods
Eating many highly processed foods can act as a barrier to weight loss because it’s easy to eat more than the recommended amount. Whole foods, on the other hand, are harder to overeat.
