15 Common Mistakes When Trying To Lose Weight
15 Common Mistakes When Trying To Lose Weight
Weight loss will be followed by fatigue and constant tiredness. Sometimes you feel like you’re doing everything right, but you still don’t get results. You are really hindering your progress by following misguided or outdated advice.
Here are 15 common mistakes when trying to lose weight.
Focusing only on scale weight It is very common to feel that you are not losing weight so fast, despite sticking to your diet. However, scale numbers are just a measure of weight change. Weight is affected by many things, including fluid fluctuations and how much food is left in your system.
In fact, weight can fluctuate up to 4 pounds (1.8 kg) in a day, depending on how much food and liquid you have eaten.
Also, increased estrogen levels in women and other hormonal changes can lead to more water retention, which is reflected in the scale weight (1 trusted source).
If the scale is not moving, you will need to lose a large amount of fat but keep it on the water. Fortunately, there are several things you can do to lose weight.
In addition, if you are working out, you may gain muscle and lose fat.
When this happens, despite a stable weight, your clothes may start to feel less.
Measuring your waist with a tape measure and taking monthly pictures of yourself can show that you are actually losing fat, even if the number of scales does not change much.
Eating too many or too few calories
Weight loss will be followed by calorie loss. This means you need to burn more calories than you consume. For many years, it was thought that losing 3,500 calories each week would result in 1 pound (.45 kg) of fat loss. However, recent research shows that calorie deficit needs from person to person (2 trusted sources).
You feel like you’re not eating a lot of calories. But in reality, most of us tend not to underestimate what we eat and report low prices (3 trusted sources, 4 trusted sources).
In a two-week study, 10 obese people reported eating 1,000 calories a day. Lab testing revealed that they were actually consuming about 2,000 calories a day (4 trusted sources).
You may be eating a lot of foods that are healthy but also high in calories, such as nuts and cheese. It is important to look at the size of the section.
On the other hand, reducing your calorie intake too much can be effective.
Studies of extremely low-calorie diets that provide less than 1,000 calories a day show that they can cause muscle loss and significantly reduce metabolism (5 trusted sources, 6 trusted) Source, 7 trusted sources).
Don’t exercise too much
During weight loss, you inevitably lose fat as well as some muscle, although this amount depends on many factors (8 trusted sources).
If you do not exercise at all while restricting calories, you will lose more muscle and your metabolic rate will decrease.
In contrast, exercise helps you minimize the number of lean leaves you lose, promote fat loss, and prevent your metabolism from slowing down. The thinner you are, the easier it is to lose weight and maintain weight loss (9 trusted sources, 10 trusted sources, 11 trusted sources).
However, exercising too much can also cause problems.
Studies show that for most people, long-term exercise is unstable and can lead to stress. In addition, it can impair the production of adrenal hormones that regulate the stress response (12 trusted sources, 13 trusted sources, 14 trusted sources).
Trying to force your body to burn more calories by exercising too much is neither effective nor healthy.
However, to maintain a metabolic rate while losing weight, lifting weights and doing cardio several times per week is a sustainable strategy.
Not lifting weights
Weight loss will be followed by fatigue and constant tiredness.
Studies show that lifting weights can help you gain muscle and increase your metabolic rate. Exercise is a very effective strategy. It also improves overall body composition and promotes abdominal fat reduction (15 trusted sources, 16 trusted sources, 17 trusted sources, 18 trusted sources).
In fact, a review of 15 studies with more than 700 people found that aerobic exercise and weightlifting (18 trusted sources) combined seemed to be the best weight loss strategy.
Choose low fat or “diet” foods
Processed low-fat or “diet” foods are often considered a good choice for weight loss, but in reality, it can have the opposite effect.
Many of these products are loaded with sugar to make them taste better.
For example, a cup (245 grams) of low-fat, fruit-flavored yogurt may contain a total of 47 grams of sugar (approximately 12 teaspoons) (19).
Instead of keeping you full, low-fat products will make you hungry, so you eat more.
Eat a low fat or “diet” diet