Don’t make it harder than it already is…avoid some of the most common weight loss mistakes!
1. Setting unrealistic goals.
your age, body type, hormones (thyroid, menopause), sex, stress level,
and ability to exercise. Yes, it is great to set a goal or even multiple
goals, but don’t make them to look like Cameron Diaz or Matthew
McConaughey. People are unique and therefore will lose at different
rates from different areas.
2. Once I finish the diet, I can go back to eating like I was.
goal is to apply a life style change that will enhance your quality of
life for years to come. Food selection, snack habits, water consumption,
and daily exercise are just a few components of this goal. That isn’t
to say that special events or foods aren’t allowed, but moderation is
essential or you’ll find yourself right back at square one. People are
always amazed at how great they feel, how much more energy they have,
and how much clearer their thinking becomes after just a couple weeks on
the diet. They didn’t realize how bad they felt because they had simply
let things creep up and thus became accustomed to it.
3. I can eat what I want as long as I exercise that day.
might take care of that day, but it isn’t going to get the 365 days
before that off. Exercise needs to become part of your lifestyle, not a
quick fix. Exercise helps reduce sugar levels, increase energy levels,
reduce the risks for heart disease, cancer, and osteoporosis. If nothing
else find the reason that works for you and take it to heart.
Exercising just to get your weight down, will never be enough to keep it
there. In order to lose 1 pound of fat, one has to run at 7.5 m/hr for 5
hours. Exercising does increase the metabolism for up to 18 hours after
a 30 minute aerobic exercise and is necessary to keep the weight off.
So find a way to prioritize into your day…for your own health benefits.
4. No time to exercise, so I’ll cut more calories.
the focus is on health and nutrition, not starving one’s self. The
longer one goes without eating, the less metabolic activity, which is
essential to burn fat. Skipping meals or dropping calories without
physician supervision has the potential to deplete one of life
sustaining electrolytes and land somebody in the hospital.
5. It doesn’t matter if I write things down.
we have a patient having difficulties, we ask them to keep a daily
diary for a couple of weeks. This always finds the problem, whether it
be the wrong food, not enough food, water intake, or exercise. Writing
things down allows us to keep track of all those little things, we don’t
think count because they’re small or realize that we aren’t getting all
of our water in (me too, unfortunately). We find out where we are
struggling, and therefore, can make a plan to change.
6. Guilt, need I say more.
of the most common things that keep people from success, is themselves.
People don’t want others to see them fail, yet want everyone’s
attention when they succeed. You are not a bad person for having
something extra or high in sugar or carbs, or enjoying a special
occasion. We are all human and we try to make the best choices, but
frankly some days are better than others. I would love to say that
weight loss is totally physical and only involves keeping track of what
goes in your mouth, but anyone under stress and/or time constraints can
argue otherwise. Starting a diet in itself is stressful, and one has to
be in the right state of mind and prepared to tell themselves “no.”
Don’t forget, support and encouragement are essential no matter the