5 Biggest Mistakes New Dieters Make That Slow Weight Loss
Friday Five
Takeaway: Avoid these five common mistakes and watch your weight loss success drastically increase.
The 5 Biggest Mistakes New Dieters Make That Slow Weight Loss
Every new dieter has something in common: wanting results now.
In an effort to reduce the time it takes to reach their weight loss goals, many individuals fall prey to a few common mistakes that actually make weight loss harder and slower, not a faster and easier.
I’ll lay out five of those common mistakes for you below so that you can avoid making them yourself.
1. Crash Dieting
Crash dieting, also known as extreme calorie restriction, is the number one biggest mistake people make when trying to lose weight.
It stems from the, “we want it now,” attitude of faster is better.
This type of dieting can lead to nutrient deficiencies, muscle loss, and a slowed metabolism; making it even harder to achieve your goals. It can also be difficult to stick to long-term, which can lead to weight regain once the diet is over.
2. Skipping Meals
Skipping meals, particularly breakfast, can lead to overeating later in the day.
Intermittent fasting has gained popularity in recent years as a great way to lose weight. For some, this can be an especially helpful tool, but this isn’t true for everyone. Even where IF can be useful, it doesn’t have to be a lifestyle. You can easily pick and choose when this tool provides additional benefits for you, such as while traveling.
For the vast majority of people, however, eating regular, well-balanced meals can help keep hunger at bay and promote weight loss.
3. Not Being Physically Active
While diet plays a large role in weight loss, exercise is also important.
Not getting enough physical activity can slow down weight loss and lead to muscle loss. The most optimal plan includes a combination of cardio and strength training is recommended for weight loss.
Aim for between two and three regular workouts per week, anywhere from twenty to sixty minutes in length. From there, you can build up to more frequent physical activity.
If, however, you’re the type of person that needs to go all in to develop the habit, start with daily exercise for shorter durations, such as five to fifteen minutes in length. This can allow you to do daily exercise without risking overuse, and aid in building the habit of regular activity in your life.
4. Focusing Too Heavily On The Scale (No Pun Intended)
It's easy to get caught up in the numbers on the scale, but weight loss isn't always linear.
Other factors such as muscle gain, water retention, and hormonal fluctuations can affect the number on the scale. It's important to focus on overall health and wellness, rather than just the number at your feet.
Make sure to identify other key metrics you can track that indicate you’re making progress. These could include: moving notches on your belt, clothes fitting better, increased confidence, better mood, more productivity, etc.
5. Being Unrealistic About Your Weight Loss Goals
Setting unrealistic weight loss goals can lead to disappointment and frustration.
It's important to have realistic expectations about weight loss, and to understand that it's a gradual process that requires patience and consistency. For most clients, we suggest anywhere from 0.5-1 pound of weight loss per week as a manageable goal.
The old saying is true: “The weight didn’t come on overnight, and it won’t leave overnight either.”
While most of us trying to lose weight would rather have the results now, this time in the process allows you to build the lifestyle habits that will help you keep your results well into the future. Embrace this process to build a rock-solid foundation.
If you have struggled with any of these mistakes, looking into hiring a qualified coach can help guide your around obstacles and create a plan to expedite your results (within reason, of course. Remember patience.)
P.S. Get ahead in making your weight loss journey easier and book your risk-free call with an A-Team coach. Simply click below to get in touch.