There are a thousand reasons to lose weight. Sometimes it’s health, sometimes a specific occasion or the simple desire to feel more comfortable in your own skin. Whatever the reason, you can lose weight successfully if you avoid the following mistakes.
Whether general dissatisfaction, a planned wedding or the desire to live healthier – there are a thousand reasons for losing weight, which are very individual. No matter what is behind it: In order for your project to be successful, you should avoid typical mistakes when losing weight. Learn from the experiences of others who did these things wrong.
Avoid whole food groups
As soon as you have made the decision to lose weight, you will be flooded with promising dieting methods. Sentences like:
- Don’t eat after 6pm!
- 5 kilos less in just 4 weeks!
- Only eat foods rich in protein!
- Avoid sugar and carbohydrates completely!
- Eliminate fat from your diet!
Now let’s be honest: you shouldn’t impose bans on yourself that you won’t keep. And you usually already know that before you’ve tried. The aim of a sensible diet and a subsequent change in diet should be a new balance that has a positive effect on your metabolism.
A meal replacement can prevent just that, because you can precisely control the amount of calories and supply your body with important nutrients. This allows you to start a real diet change and build a new healthy relationship with food without sacrificing important nutrients.
With a sensible change in diet that supports you in losing weight in the long term, all foods are allowed and prohibitions can be safely dispensed with. It goes without saying that calorie and fat bombs should only be eaten rarely and in small quantities. A change in diet works best when you have a plan .
Wrong goal setting
Those who are dissatisfied with themselves and their weight want to escape from this situation as quickly as possible and solve the “problem”. Sometimes you have very high expectations of yourself in moments like this. Basically, it’s good to have a goal in mind, but you should be realistic.
So it is better to set intermediate goals that you can achieve in small steps. So you regularly have a positive sense of achievement that reinforces your plan to change something. You are also more motivated to persevere.
When it comes to weight loss, you should trust scientific results: 2 kg weight loss per month is realistic. The goal should always be to permanently change your diet. Most diets, on the other hand, are not suitable for losing weight healthily and maintaining weight permanently.
Don’t use a reminder
In particular, the transition from a fasting cure back to normal everyday eating harbors many pitfalls. Sometimes there are days when you don’t feel like you have eaten anything “right” because you are only snacking. But these supposed little things ultimately ensure that you eat significantly more than you thought.
So that you don’t lose track of what you eat throughout the day, it makes sense to keep a food diary. This can of course come along as a small booklet in the classic analogue way. But you can also use an app. This makes “bookkeeping” particularly quick and easy.
Apps with barcode scanners are particularly useful. Then you can simply enter the food. Annoying calorie counting is made much easier and you can write down your individual needs even more easily.
Eat little and go hungry
If you don’t eat enough, the body won’t get all of the nutrients it needs. That’s why your metabolism goes down and your body switches to a kind of economy mode so that as little energy as possible is used.
If you then eat more after a diet, your body stores all the extra energy in the fat cells in order to prepare for the next phase of hunger. This puts you in a vicious circle that often ends with the dreaded yo-yo effect. This unpleasant phenomenon is also known as hunger metabolism.
In order to stay on the ball and lose weight in the long term, food should above all satisfy your hunger and supply your body with all the important nutrients.
Wanting to do everything by yourself
Far too often it happens that people close themselves off from one another and strive as dogged lone fighters for their personal sense of achievement. This not only often leads to (weight loss) frustration, but also means that you do not achieve your goals because you give up prematurely.
If you look at it pessimistically, you could say: “A suffering shared is a suffering halved”. That’s a shame, because a lot of things are simply easier in society, which is basically a good thing.
Better: pursuing a common goal and motivating each other to persevere. It certainly takes a good dose of honesty and a little guts to open up to other people, perhaps even to strangers. But if a group of people is pursuing the same goal, it can be incredibly inspiring.
Lying down, sitting, driving
Sport is not for everyone, that’s okay too. However, doing without exercise completely is anything but healthy. Another plus point of exercise: You can use it to boost your metabolism.
If you do sports and also build muscles, you can support your weight loss ambitions even further. Because more muscles increase your basal metabolic rate, which means that more fat and glucose are burned in total. So try to exercise regularly.
If you haven’t discovered sport for yourself yet, set yourself at least daily exercise goals such as walking 10,000 steps. Or borrow the neighbors’ dog for a walk and avoid the elevator and escalator. Even climbing stairs every day gradually makes you fitter.
Drinking too little
Most of your body is made up of fluid. In order for it to function optimally, you have to provide it with sufficient fluids. Your body loses one to one and a half liters of water per day, which is excreted through the kidneys, intestines and, in large quantities, through the skin.
If you drink too little, it can have a negative effect on your metabolism and slow it down. Therefore, regardless of whether you want to lose weight or not, you should always drink enough. Ideally at least 1.5 to 2 liters per day – preferably water and unsweetened herbal teas.
Too little sleep
It’s not just food that provides you with energy. Your body also needs sleep to function optimally. If you yourself are constantly tired, then your metabolism is also weak. Your body thirsts for fuel and you feel more and more in the mood for sweet or fatty food – anything that provides a lot of energy.
Give your mind and cells enough time to regenerate. This is especially important if you have a lot of stress in everyday life. Try to get in the habit of following a set sleep schedule so that you get enough sleep. The fixed rhythm will make you feel fitter in the morning.
Are you so stressed that it is difficult to get to sleep? Exercise helps here too! For example, take a short walk as part of your evening routine or start doing quiet sports like swimming. Not only will you sleep better and lose weight more easily, but you will also go through life with a more positive energy!
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