Losing weight is not as straight forward as it may seem. You may have tried several methods for weight loss, but they just don’t seem to be working, so you quit. This blog will outline the most destructive habits that are preventing you from reaching your dream body. If you stay until the end there are secret bonus tips to help you along your weight loss journey!
If you want this lifestyle change to be a success, you cannot restrict yourself too much. Whether it’s cake, pizza, chocolate or any of your other favourites, it won’t be sustainable if you cut it out for good. Research shows that after a period of restricted diet, deprived of all your favourite food, you will eat everything in sight, good or bad.
All that will power you had used to fight off the urge to have that slice of cake or chocolate bar will be put to waste. Not only will this throw your diet off track, but it’ll result in any weight you have lost to creep back on. This is a prime example of why moderation is essential.
Only Working Out
Working out is one of several factors that will facilitate weight loss. So, if you think that you are going to accomplish your fitness goals by only working out, you’re not going to be pleased with your results. In fact, many believe that diet is just as important if not more important for weight loss and fat loss. Here is a study to support that.
A reason why exercise on its own is simply not enough is due to the calories it burns. You need to be in a calorie deficit of 500 per day. A 20-minute run (at 10 minutes per mile) burns 180 calories, so to reach a deficit of 500 a day you will need to cut 320 calories from your diet. This is further proof that you can’t expect to eat what you want just because you are exercising.
You need to ensure you use reliable calorie calculator, like this one. A calorie deficit is very important for weight loss so, you need to make sure you are in a deficit at all times. This links to overestimating the calories you burn when working out. If you estimate that you’ve burned 500 calories for a workout, but you’ve actually only burned 200, this will cause you to overeat, and you won’t remain in a deficit. This will result in no progress or weight gain. Using the calculator linked above, you can input your weekly activity level which will adjust your calorie limits.
Over-training or skipping workouts
It’s important that you find a balance. This takes time as it is different for each person, everyone will have different goals and experience. Exercising burns calories, as your body needs to use fat and carb storage for energy. This is why under-exercising can impact your progress as it will decrease the number of calories burned. This doesn’t support your body in losing weight.
On the other hand, over-exercising can have a negative impact on your weight loss. Not only does it cause irregular hormone function, leading to increased stress, which may result in overeating. It also doesn’t allow your body to recover from previous workout sessions. This will impact your ability to smash your future workouts as your body is not in great condition. Over-exercising can lead to injury, meaning a sustained period without physical activity. For a more detailed explanation about why recovery is important, check out our blog post – The Importance of Recovery.
Using “Low Fat” Diets
Although you may think that low fat is what you need, the foods that these “diets” contain often have added sugar to improve taste. The sugar content will actually cause you to gain weight. We recommend that you stick to whole foods as they are healthier and will leave you full for longer. We recommend trying the opposite to a low-fat diet, the Keto Diet. It uses a high fat, high protein, low-carb combination to enable your body to burn fat via a process called ketosis. You can read more about it here.
Yes, you have to be in a calorie deficit to lose weight. But this does not mean to skip meals to avoid consuming more calories. If your calorie count is too low, you are actually starving your body. This results in your metabolism slowing down which has adverse effects on weight loss and fat burning. It will lead to overeating later in the day as you will be overcompensating for the hunger. With a calorie count too low, you will have less energy to smash your workouts.
Don’t just focus on the scale
The scale can be encouraging one day and then discouraging on another. Your weight can fluctuate 2-5 pounds on the same day, due to fluid retention and food consumed. This is why you cannot always trust the scale throughout the day. However, the scales are still a great tool for weight loss. It is best to choose a set time each day or each week to measure your weight. We recommend doing this in the morning as it will eradicate the chance of consumed food sliding the scales the wrong way.
Other ways to measure weight loss is to take regular measurements of your waist, thighs, chest and arms. Without doing the measurements you should be able to notice that your clothes will become loose within a matter of weeks. You can also take weekly or monthly photos to see the visual progress your body will make.
-Volume eating. This is when you eat foods that are low calorie, meaning you can eat a large amount of it. For example, a salad is a low calorie meal. If you make it large enough, it will fill you up, and you remain in a deficit.
-If you are the type of person to snack in between meals, it is a great idea to drink water to suppress your appetite.
-You can drink a protein shake. They are high in protein, which is very filling, which keeps you full for longer. However, a protein shake is not a meal replacement, as it doesn’t contain all the macronutrients your body needs.
-A great way to track your calories is to use a calorie tracking app or website like MyFitnessPal.
-For a complete guide on how to lose fat as fast as possible, check out our blog- 6 Ways to get Lean Today.