Losing weight is hard! Whether you want to drop 5 or 50 pounds, the challenges are many and the commitment required is great. Unfortunately, many people sabotage their efforts by picking up habits that are counterproductive to weight loss. In fact, here are five things you should never do when trying to lose weight.
Things You Should Never Do When Trying to Lose Weight
Skimp on Sleep
That 4am workout might sound like a good plan, but if you’re not getting to bed by 8pm the night before, you might want to push it back an hour or two. Not getting enough sleep results in a sluggish metabolism and low-energy.
That’s the exact opposite of what you want to have happening when you’re on a mission to drop some pounds.
Eat Less Than 1,000 Calories a Day
You know that the basic goal of weight loss is to expend more calories each day than you consume. So, cutting calories makes sense, right? Well, yes, but drastically cutting calories can create a whole new problem.
Instead of burning through fat, your body starts holding on to it, because it thinks that you’re starving. And, if you’re eating less than 1,000 calories a day, you probably are!
There are plenty of calorie suggestion apps and websites out there that can help you determine the best daily caloric number for your needs, but a better option is to talk with a nutritionist or your doctor before beginning a weight loss program.
Not Plan Ahead
Not only do you have to plan ahead for exercise activities, it’s also vitally important that you plan out your meals. Meal planning saves time, money, and helps you stay on track. When you don’t have a meal plan and haven’t done any meal prep, it’s easy to reach for unhealthy food options or call for take-out.
In order to lose weight, you have to keep track of what you’re eating and meal planning can help. It’s also a great idea to keep a food journal and jot down every tasty morsel that you snack on throughout the day. It can be a huge eye-opener to see just where those calories are coming from!
In order to burn more calories than you take in, you need to do more during the day. The best way to do that is through exercise. Cardiovascular exercises like running, walking, and Plyometrics are great calorie burners, but so too are resistance workouts.
In fact, you will get a longer burn of calories from lifting weights than you will from a spin class. How? Well, your muscles burn calories when they’re repairing themselves and that process lasts a lot longer than 30-minutes. Alternate between cardio and resistance training to make sure that your workout is well-rounded and gives you the best results.
Set Unrealistic Expectations
Clients who share that their goal is to lose 50 pounds in six weeks are setting themselves up for disappointment. By recognizing that a good, sustainable, healthy weight loss each week is between 1-3 pounds, you can then calculate about how long it will take to get to your desired weight.
For 50 pounds of weight loss, a good range is 7-12 months, because there are sure to be plateaus, illness, and possibly injuries. The weight wasn’t gained in a week and it’s not going to come off in one. Be kind to yourself and realistic about what’s going to lead to long-term, sustainable weight loss.
Weight loss should never involve starving yourself or jeopardizing your health. Long-term results need a long-term commitment to a healthy lifestyle. Set yourself up for weight loss success by planning, preparing, never giving up, and avoiding these things you should never do when trying to lose weight!
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