Most of us are familiar with the constant struggle to lose weight. A lot of the time, it can seem like there’s very little reward for the amount of effort we put in. But, did you know that no matter how hard you try, a few small mistakes can throw a spanner in the works of your weight loss journey?
The thing about these small mistakes is that many of us are probably not even aware that we’re doing them. For instance, you know that you shouldn’t eat junk food and lie on your couch all day long if you want to lose weight. But the little things matter and you should be aware of them too. So, without further ado, here are 5 major mistakes you should avoid while trying to lose weight:
You’re Not in the Right Mindset
Losing weight is often viewed as something that only involves your physical self. But your mental health also plays a major role in how fruitful your efforts turn out to be. If your mind isn’t in the right place, it can hinder the process.
Your self-image also makes an impact. If you’ve always thought of yourself as “overweight” or “lazy”, it can be difficult to celebrate the small successes. With this mindset, you may view losing 10 pounds as a fluke or think you can’t actually sustain it – and you might as well prove yourself right!
To be successful in your weight loss efforts, the first thing you need to do is prepare yourself mentally. Go into it believing that you can do it. One of the ways to instill confidence is through daily affirmations. It may sound silly to talk to yourself in the mirror, but who better to hype you up than yourself?
Exercising Too Much
Yes, it’s possible to exercise. Most people know that exercising too little can be counterproductive to weight loss efforts, but they may not know that overexerting yourself can also end up doing the same. For instance, if you partake in intense exercise every day of the week, you are exercising too much.
Driving yourself to exhaustion repeatedly isn’t the best course of action. It opens up the possibility of injury by weakening your body. Plus, overexertion can cause an elevation in your stress hormone levels, negatively impacting your mental health and causing problems like anxiety and insomnia.
For best results, aim to squeeze in two to four sessions of intense exercise per week. A few low-intensity exercises here and there to supplement are perfectly adequate. Coupled with a good diet plan, this will help you achieve your goals in the most sustainable manner.
Not Getting Enough Sleep
As much as diet and exercise are important to your weight loss journey, it is as important to factor in time for your body to rest. There has been much research that proves that a lack of sleep can hinder weight loss efforts, and even cause you to put on more weight. In fact, poor sleep is known to be a factor in causing obesity.
To make sure your weight loss efforts reap the maximum benefits, factor in at least seven to eight hours of restful sleep every night. Plus, all that beauty is bound to keep you looking fabulous too!
Overestimating the Calories Burnt
If you rely on the calorie counter on your treadmill or stationary cycle to tell you how many calories you’ve burnt from your workout, you may be in for a rude awakening. Calorie counters on cardio machines are notorious for overstating the number of calories burnt by up to 20-30%!
Plus, even if they are right one time, it doesn’t mean they will be the next. This is because even if you do the exact same activity for the exact same amount of time over a period of time, the calories burnt won’t be the same. It is well-known fact that the number of calories burnt through exercise decreases the longer you train. As your body gets used to the activity, it will exert less effort, thereby burning fewer calories – even if it is done at the same intensity!
One of the better ways to keep a more realistic count of calories burnt is through a heart rate monitor. Your heart rate is a good indication of how much effort it takes your body to do a certain activity, and that helps determine how many calories you burn.
Underestimating Calories Consumed
Misrepresentation of calories can go both ways. Calories in your diet can add up quickly (and sneakily too). An extra teaspoon of sugar doesn’t seem like much when it goes into your coffee, but it can add up if regularly consumed. Accidentally adding an extra tablespoon of olive oil to your food can increase your intake by 120 calories!
Nutrition labels on your favorite foods aren’t always accurate either. In fact, the FDA actually allows up to 20% margin of error! So, if you’re wondering why you can’t seem to lose weight despite following a strict diet, check to see if the number of calories you’re actually consuming align with your planned meals.
