Here are another 5 common mistakes that are probably stopping you from achieving your weight loss goals. If you haven’t read it yet, we previously have discussed another 5 common weight loss mistakes.
1. Over exercising
When you exercise, you burn calories right? When you burn more calories, you’ll lose more weight? The logic and science is pretty clear on that. However, there’s a reason you should not exercise as much and focus on most your effort on something else.
You need to put more effort on planning your meal. Because you are what you eat right? We all know the 80 – 20 rule, 80% diet and 20% exercise. Why? This is why. According to Holly Lofton, M.D., assistant professor of medicine and director of the weight management program at New York University’s Langone Medical Center, burning 500 or 700 calories through exercising is very hard, you would need to run for 11 to 16 kilometres every single day just to lose 1 pound (0.5 kilogram). That is a lot of work! So, put more effort on planning your meal.
2. Doing the same exercise routine over and over
Everyone has a preference when it comes to exercising. You may love cardio and that’s what you do all day, every day, every month. Nothing wrong with that, however if you are aiming to lose weight, variation is key! You need to have a balanced workout to have a better, leaner and stronger body. There isn’t a single exercise that can provide all those things. You have to mix everything up, yoga, high-intensity training, lifting weights, Zumba, everything, you get the idea. It keeps things interesting and it challenges your body! When you are getting comfortable with your routines it’s time to change it up again, keep your body guessing!
The FITT principle is a good one to keep in mind when planning your workout. Vary the frequency, intensity, type and time.
3. Switching to low-fat or fat-free products
Don’t you ever wonder how came the low-fat or fat-free products still taste relatively good considering they don’t contain fat? You should! Because in order to compensate for taking out fats, these corporations instead put in extra sugar, carbs, preservatives and other chemicals to ensure their products tastes good!
While it’s true these products contain lower calories, the extra sugar, carbs and other chemicals will do the damage to your body. As a result they will spike your insulin levels. When your insulin levels spike, your body won’t burn fat as energy but instead your body take up glucose from the blood. It doesn’t matter whether you have calorie deficiency, all your workouts, your meal planning, everything won’t work just because of this one thing.
Stay away from these product, instead consume foods with good fats. Good fats are good, good fats are your friends. So don’t stay away from them, keep them close and try to include them in every meal, but keep an eye on your portion.
According to the creator of Clean Eating Cooking School, Alissa Rumsey, R.D.N., a moderate amount of good fat is important as it helps with satiety, we should include good fats in every meal but mind the portion. Good fats can be found in nuts, seeds, liquid oils, avocados, oily fish, soy and dairy products.
“A moderate amount of good fat is important as it helps with satiety, we should include good fats in every meal but mind the portion.”
4. Drinking too much sugar
You love your Cokes, but you know you have to replace them if you are ever going to lose weight. So you drink fruit juices instead. Good for you, it’s healthier, but is it better for you to reach your weight loss goals? We’ll let you be the judge after reading these facts.
Most juices increase your blood sugar level, we’ve discussed the importance of your blood sugar level in the previous points. It’s not good. Juices are made up of many fruits that are blended into one glass. For a regular apple juice, it requires 3 to 6 apples for one glass, depending on the size of the apple. You will be better off by eating one piece of apple rather than drinking one glass of apple juice because the juice itself might contain more calories and sugar. Drinking fruit juices may lead to health and weight problems similar to those caused by sugar-sweetened beverages.
So, keep an eye out for what you are drinking, not only fruit juices, but your daily cup of cappuccinos, sodas, alcohol, sports drinks, energy drinks, etc. Switch out to water, it’s the best for your body!
5. Not getting enough sleep
Sleep is one of the most overlooked things when we are trying to lose weight. There is no shortage of studies about the relationship of sleep and weight loss. All these studies concluded in one conclusion, lack of sleep and poor quality sleep will hinder your body’s ability to lose weight. Simple as that. We need at least 7 hours of sleep every night if we want any chance of losing weight. More active people such as athletes might require longer sleep (8-9 hours).
You are welcome to read all the various studies about sleep and its relationship with weight loss. There are abundance of scientific reasons and explanations that support the fact when you are sleep deprived, your body will not lose weight. From factors such as your metabolism, your decision-making, storage of fatty acids, etc. all contributes to your inability to lose weight. So tuck in, turn off the lights, and let’s get that good night sleep!