Are you trying to lose weight? And are you trying your best and still not getting any weight loss?
If yes, the real reason behind this is some mistakes made knowingly or unknowingly. Sometimes you feel like you are doing everything right, still not getting any results. But the fact is you may actually be hindering your progress by following misguided advice or methods or practices.
Here are the most common mistakes with their powerful easy solutions to ease your weight loss journey.
1. Focusing on weighing scale ONLY
In 14 yrs of practice, I have noticed that people are obsessed about the number on the weighing scale.
But the fact is – Focus should be on healing and symptomatic improvements and not ONLY the number. Also, the constant number on the weighing scale could be indicative of reduced fat mass and increased muscle mass.
An easy tip to follow here is keep a record of your measurements every day. A stable weight with decreasing measurements (inch loss) is an excellent indicator that the diet is working on you.
Second tip is to take monthly pictures of yourself! This will document your transformation journey and can reveal you’re actually losing fat, even if the scale number does not change much.
2. Eating Too Many or Too Few Calories
While trying to lose weight, one may feel that he is not eating many calories. But, most of us have a tendency to underestimate and underreport our food intake. There are many research studies which have proven this.
It may happen that one eats too many foods that are healthy but also high in calories. For eg: nuts, ghee, avocado, etc.
A quick tip here is keep a watch on your portion size. Quantity matters even if the food is healthy!
On the other hand, eating too little could be counterproductive.
Studies on very low-calorie diets providing less than 1,000 calories per day show they can lead to muscle loss and significantly slow down metabolism and increase micronutrient deficiencies.
“Consuming too many calories can hinder weight loss by slowing down metabolism. On the other hand, too few calories can affect metabolism and muscle mass.
3. Eating “health foods”
Food industry is growing steadily in the 21st century. As a marketing gimmick many companies advertise their products as healthy and nutritious. But the fact is they are packed with unhealthy ingredients like artificial sweeteners, additives, preservatives, excess salt and table sugar. For eg- packed fruit juices, energy bars, breakfast cereals.
So if one consumes such “ healthy” food items he is actually eating too many calories ( refer point no 1) and making the weight loss journey harder.
4. Exercising and not dieting OR dieting and not exercising
Exercise and diet go hand in hand. For a healthy, sustainable weight loss, one must indulge in both, good exercises and healthy food.
Dieting/ food protocol is required to get the appropriate calories and nutrition while exercise is required to effectively utilize those calories for fueling the body.
Working only one of the factors leads to an imbalance in metabolism and delays the healing process/ weight loss.
5. Crash diets
Crash diet is a type of diet where one intends to lose weight in a short timespan. Many people try this out to lose weight fast. But the fact is -such a diet is harmful to the body in many ways. It starves the body, weakens the immune system, micronutrient deficiencies and imbalance of metabolism.
Once the crash diet is over people tend to gain weight quickly as they start eating a lot of food, so it is not effective, healthy and sustainable at all.
6. Skipping meals
To attempt weight loss, the most common mistake people make is skipping breakfast or dinner or skipping meals. It might seem logical to reduce calorie intake to lose weight faster. However, skipping meals not only slows down metabolism but also makes a person snack or overeat later in the day.
7. Not Eating Enough Protein
Eating enough protein is extremely important while trying to lose weight. Proteins have shown to help with weight loss in several ways. Good protein intake increases metabolic rate- improves calorie burning and protects muscle mass- protein sparing action during weight loss.
A quick tip -To optimize weight loss, make sure each meal contains a good quality and quantity of protein foods.
8. Not Eating Enough Fiber
Not including enough fiber in the food regimen, slows down weight loss for sure and affects gut health as well.
Studies have shown that soluble fiber like pectins, gums ( eg: pear, apple, fenugreek seeds, chia seeds) helps reduce appetite – gives satiety. So it automatically reduces excess calorie intake.
Adding roughage – insoluble fiber to meals helps food move slowly through the digestive tract – delayed gastric emptying. This helps prevent frequent hunger.
Thus to ensure steady weight loss, include fiber rich foods in each major meal.
9. Having unrealistic expectations
Setting realistic, long-term goals for weight loss is a MUST. Having realistic expectations and understanding that weight loss is a gradual process will help you stay on track and not get discouraged. It takes time to shred those extra kilos which have accumulated over years together and achieve holistic health.
Realistic health goals are the foundation to have healthy and sustainable weight loss!
10. Consistency is the KEY
As mentioned above, it takes time to shred those extra kilos. Weight Loss or getting healthier is a gradual process. One must focus on consistency. Keep trying. Getting an accountability partner or guide helps a lot to achieve the health goals.
If you are struggling with weight loss in spite of trying hard, try the tips suggested by me. I am sure you will start getting results. Work towards your health goals and be an inspiration to others. Let us ASPIRE- PERSPIRE-INSPIRE
If you really wish to start working on your health, get in touch with us. We work with functional nutrition where we work on the root cause and holistic approach.