Most overweight people want to lose weight, but only a very few of them can make it, because they’ve made some mistakes that tend to lead them away from their goal to lose some extra pounds. If you are trying to lose weight, here are some weight loss mistakes that you should avoid.
1. Skip meals
Skipping meals is probably the most common mistake that people make when trying to lose weight. It might seem logical to think that if you reduce your calorie intake this way, you’ll lose weight faster. However, skipping meals will slow down your metabolism, which can cause weight gain or make it harder to lose weight.
When you skip meals, your body may go into starvation mode and this makes you much more likely to snack and overeat later in the day.
2. Not get enough protein
Getting the right amount of protein is essential for maintaining a healthy weight. This nutrient helps promote satiety and keeps your metabolism up, so you’ll burn more calories after a high-protein meal. Compared to carbs and fats, protein takes up to 30 more energy to digest.
For best results, try to include protein at every meal and opt for chicken breast, tuna, sardines, salmon, tofu, cottage cheese, eggs, and lentils.
3. Not get enough fiber
Low-fiber diet may also be hampering your weight loss routine. Research suggests that fiber promotes weight loss by suppressing your appetite and slowing the movement of food through your digestive tract.
It also makes you feel full faster and helps improve digestion. So, it is advisable to consume high-fiber foods every day. Good sources of fiber include oatmeal, grains, brown rice, legumes, almonds and berries.
4. Not drinking enough water
Not drinking enough water is another common mistake. Staying hydrated is crucial when it comes to facilitating fat loss as water helps boosts your body’s metabolism and increase the burning of fat.
Also, water legitimately fills you up. So, if you drink a lot of water between meals, you’ll likely feel fuller faster.
A 2010 study found that people who drink water immediately before a meal actually have greater weight-loss success than people who do not drink water.
5. Eating ‘Low Fat’ or ‘Fat Free’ labelled food
When you’re trying to lose weight, you may be drawn to foods that are labeled “fat-free” and “low-fat. You might think that these are the good choice for your journey, but in fact, they may loaded with unhealthy sugar, excess salt and preservatives.
Consuming these foods could have detrimental effects. It is better to have minimally processed, healthy and nutritious foods.
6. Lack of sleep
At first glance, sleeping and weight loss may seem like two entirely unrelated conditions, but several studies have found that they are actually closely related.
In one study, 11 men were allowed only 4 hours of sleep for 6 nights. After this, their bodies’ ability to process insulin is decreased by as much as 40 percent.
This change in insulin sensitivity decreases your ability to convert sugars into energy, thus converting them into body fat.
A 2008 meta-analysis of studies also showed a clear correlation between lack of sleep and an increased risk of obesity.
Sleeping more won’t help you lose weight but not getting enough sleep will contribute to weight gain.
7. Having an unrealistic goal
Goal setting is one of the most important factors for success in weight loss programs. But, having unrealistic goals might hinder your effort.
Instead of aiming to lose 7 pounds in a week, it is better to try for losing 10 pounds in four weeks. An ideal weight loss is 1-2 pounds per week and anything beyond that can harm your body.
Adjust your expectations to a more realistic such as a 2 percent drop in weight in one month. This can help prevent you from getting down and improve your chances for success.
8. Checking your weigh too often
It’s quite common to check your weight on the scale every day when you are on a diet. But this habit can lead to frustration because when you don’t see the results you want on the scales, you may get stressed and deprive your body more, which could set your weight loss journey way back.
Believe it or not, the scale doesn’t always tell the truth. Your weight is influenced by several things like fluid levels, the food present in your system, and hormonal changes.
For example, most women gain several pounds of water weight before and during their period because of the hormonal changes that take place in their bodies.
Don’t get obsessed with the number on your scale. If you have consistently incorporated a balanced diet and regular exercise in your lifestyle, you may very well be improving your body despite a stable scale weight.
Try measuring your waist with a tape measure or try to observe how your clothes fit you. You can take a picture at regular intervals with the same angle and range. These can give you a more reliable idea if you are losing fat.