A lot of people know that to lose weight, you need to consume fewer calories and exercise more. However, there are mistakes that can stagnate or even reverse your progress. Find some of them below.
1. Overeating “healthy food”
You conducted your research and you were instructed to eat healthy foods - meals rich in fibre - cut down carbs, increase your fruit intake. With this, you decide to indulge because it is healthy. So, instead of eating a serving of rice and vegetable on the side, you decide to eat 8 bowls of salad, each with a full avocado, forgetting that although they are healthy, they are high in calories. Weight loss can never be achieved without discipline. Instead of overindulging in a meal because it is healthy, eat in reasonable quantities spread throughout the day.
2. Skipping meals
Weight loss means eating in a caloric deficit, not skipping meals. This means instead of having a caloric intake of 1800 daily you cut down to 1200 daily. Does this mean you have to starve yourself? No! Instead of skipping meals, opt for filling meals with less caloric intake. Break your fast daily with some low-calorie fruits; watermelon, cucumber or pineapple, substitute your high carb meals for fibre, spread your meal out in the day. Doing this will not only help you lose weight but also keep the journey less tasking.
3. Sleeping less
You may think sleep and weight loss have nothing in common, but you are wrong. The more sleep-deprived you are, the hungrier you become and since you are always hungry, you end up eating more. This leads to an increase in body weight. Adults need between 7 to 9 hours of sleep to stay healthy. So, treat your sleep time as sacrosanct. Besides, the more time you spend sleeping, the less time you spend eating.
4. Unrealistic expectations
While losing weight, people tend to believe that the weight that took them 10 to 20 years to accumulate, will disappear in 2 weeks. This is partly due to fad diets, wonder drugs being peddled and social media. It is best to instead set realistic long-term goals, as weight loss is just the beginning, maintenance is forever. You must ensure you do things that guarantee you will not go back to where you are coming from.
5. Weighing yourself frequently
The average scale gives you a number that is usually a total of every ounce you weigh, not just your fat or muscle. So, weighing yourself every day will cause you to be in a state of frustration. Instead of being besties with your scale, opt for a measuring tape to check your hips, weight and chest for maximum progress tracking.