Losing weight is one of the toughest things you will ever try to do in your adult life. As a nation, we are seemingly fixated with our appearance and with our weight, with hundreds of thousands of us fighting a seemingly never-ending battle against our own waistlines. As tough as it can be to lose weight, and by weight, we of course mean excess body fat, the thing to remember is that it can be done, and it has been done countless times in the past. Whether your motivation is to look better in photos, to slim down for a vacation or wedding, or to lose weight for health purposes, if you’re trying to lose weight, it’s important to have knowledge on your side. Everyday people try, and fail, to lose weight, seemingly through no intentional fault of their own, but why is this? Here’s a look at several common mistakes people make when trying to lose weight, so you can avoid making these same mistakes yourself.
Skipping meals – This first mistake is one of the most frustrating for nutritionists and health experts across the globe, yet it is also one of the most common. People seem to think that by skipping meals they are reducing their caloric intakes, and will therefore starve the weight from their frames. In reality, by skipping meals, all they are doing is slowing down their metabolisms, so they feel tired, have less energy, and find it harder to lose weight. Yes, by skipping meals you actually slow down your metabolism so that you burn fewer calories, making it harder to lose stubborn body fat. This is because your body thinks it is starving, so it desperately clings onto the body fat it has stored for this very scenario. When it comes to weight loss, several small and healthy meals spaced out through the day is the best approach.
Drinking “diet” sodas – In our opinion, these so-called “diet” sodas should be banned from stores worldwide. Sure, they are low in calories because they’re sugar-free, but there is nothing healthy or diet-friendly about them. To replace the sugar, many of these sodas contain chemical sweeteners, many of which have been very heavily linked with dementia, depression, lethargy, and some forms of cancer. If you want a drink low in calories, stick with mineral water instead.
Filling plates up with too much food – First off, if you are eating healthy foods then that is fantastic. The thing to remember however, is that all foods contain calories, and if you place your body in a caloric surplus, whether from healthy food or not, you will gain weight, or if you’re lucky, your weight will simply plateau. When trying to lose weight, just remember that all foods contain calories, so try to bulk your meals out with healthy and nutritious micronutrients in the form of vegetables and some fruits. These foods will help fill you up, without placing you in a caloric surplus as they’re low in calories.
Not getting enough protein – Protein is a very important macronutrient that is vital for cellular function and health. It is also important for the growth and repair of lean muscle mass. Protein is thermogenic, which means that the body finds it harder to digest and break down, so it has to work harder, and subsequently, it burns more calories. Therefore, by eating protein, you stay full for longer, and your body burns more calories just by digesting it. You don’t need to eat like a bodybuilder, but aim for around 0.6 – 1g of protein per pound of bodyweight per day.