You’re ready to lose weight. You know to do the obvious things like avoid sweets and eat more healthy, but do you know what not to do?
While most of us will search endlessly when looking to lose weight for tips and tricks, few think to find out what we need to avoid. You could be doing all the positive things right, but if you keep doing the negative, you get nowhere. You may even gain weight!
But the good news is that you’ve come to the right place. After just a short read, you’ll know 5 of the biggest weight loss mistakes people make, and exactly what you need to do to avoid them!
Not Setting Small Goals
Sure, your overall goal is obviously to lose weight but just having an end goal of getting to a target weight can be daunting and uninspiring. You’re better off setting smaller targets to lose a certain number of pounds in a particular time frame.
Being realistic with your goals is key here. As much as you want to get to your target weight as quickly as you can, setting the bar too high will leave you disappointed and frustrated. Before you know it, you decide it’s all too much and quit.
But if you’re regularly hitting your targets, you’ll be more enthusiastic about your weight loss because you can see the progress you’re making. Setting and meeting these smaller goals will give you a well-earned sense of satisfaction that will keep you motivated to reach your bigger goal.
To give yourself even more incentive, allow yourself a healthy reward when you reach each small milestone. Something like having a movie night out with your significant other or friends will give you something tangible to look forward to and keep you on the path to success!
Not Keeping a Food Diary
It’s a lot easier to gauge what you’re really eating and how much progress you might make with your diet if you’re being honest with yourself.
Keeping a food diary is the best way to do this and many studies have backed this up. People who make the effort to keep a food journal are more likely to lose weight and they also find it easier to avoid putting pounds back on once they’ve lost them.
Why is this an effective move for weight loss? It’s all about making yourself more aware of the amount and types of foods you’re eating. Being accountable to yourself in this way means you’re less likely to indulge in mindless snacking as you’ll have to admit this to yourself in the food journal.
Tracking everything you eat via an online tracker like My Fitness Pal (which has a convenient app I use daily) will make you significantly less likely to graze throughout the day. A few chips here, a handful of cereal there, really adds up and keeping a diary will help you realize that.
Not Drinking 2 Glasses of Water
Obviously we all need to be drinking water, but when you’re trying to lose weight it’s even more important! Why’s that? Water not only helps you feel full, but also starts boosting your metabolism very soon after you drink it.
The Journal of Clinical Endocrinology and Metabolism published a study that found men and women who drank 17oz of water (or just under 2 glasses) saw their metabolic rate increase by a whopping 30%! Better yet, the effect started in just 10 minutes.
And it doesn’t stop there. Another university study found that those who drank 2 glasses of water 30 minutes before each of their 3 daily meals lost on average 9.48 pounds over just 12 weeks. How’s that for easy weight loss??
Not Eating Salad the Right Way
Swapping meals for salad might seem like an obvious way to drop pounds but it could actually be working against you. Yes, they’re low in calorie which is great when you’re trying to lose weight, but your meals need more to them to keep you feeling full.
Rather than having a simple garden salad, have one with grilled chicken in it. The protein will help keep you satisfied, meaning you’ll be much less likely to feel like you’re starving, which leads to binges.
Grilled chicken is low calorie (just 160 calories per 4oz), so don’t worry about it upping the calories too much. Be careful about your other toppings as well. While piling on croutons and cheese may add a lot of taste, they also add lots of calories without much in the ways of nutritional value.
Opt for a healthy, low calorie dressing on the side. Before each bite, dip your fork in the dressing container, then go ahead and stick it into your salad. By doing this you’ll eat significantly less dressing while still getting the taste of it in every bite!
Not Brushing Enough
Wait, what? Brushing your teeth more leads to weight loss? It sounds weird, but it’s true. Rather than just brushing in the morning and at night like most people, try brushing in the mid-morning and mid-afternoon also, when most people are prone to snacking.
The fresh feeling in your mouth will make you much less likely to give into cravings for treats or sodas. “But I drink zero-calorie soda!” The problem with these is that they contain sugars like glucose and dextrose (among others) which spike your blood sugar in a big way.
So what’s the problem there? What’s that mean? Spikes in blood sugar lead to out-of-nowhere uncontrollable hunger, meaning that your zero-calorie soda can quickly turn into a bag of high-calorie, diet-killing chips or cookies.
Make yourself (and your dentist) happy by brushing more often which will make you much less likely to mindlessly snack or drink hunger-inducing sodas.
If you’re still feeling a bit uncertain, don’t worry — it’s normal. Losing weight is a difficult process. Just knowing what to eat and when stops most people in their tracks before they even think about exercise.
Knowing how your body reacts based on what you eat, your activity level, and other factors is incredibly important. There’s a diet plan that will take the mystery away by telling you exactly what to eat and when, all catered specifically to your body type. This video explains more about how to follow it.
Anyways, I hope this has given you some insight into what you need to be avoiding while trying to lose weight. Remember to pin this so you can check back later if you’ve forgotten anything. Thanks for reading and good luck!