johnson-robertoe
You are not the first and certainly will not be the last, so don’t beat yourself up. When people try to lose weight, they often make mistakes, many of them classic, so wouldn’t it be great if you were told these mistakes before you started your new lifestyle with the hope of then avoiding them – forewarned is forearmed as they say. Here we look at the most common mistakes that people intent on losing weight make, and moreover, how to avoid them. So, having made the decision that you want to shed a few pounds, read on to ensure that you succeed in doing so, and moreover in keeping those pounds off!
Break out the gym membership right? Well not necessarily. Gyms are great and can play a role, but if they are seen as punishment for that extra biscuit, you may soon grow tired!
If you only restrict calories then you will lose muscle mass, so it is much better to combine a diet with exercise also, to lose the right kind of weight. But if you’ve been a sloth for years, you won’t turn into a cheetah overnight. Build it up slowly and also incorporate more movement into everyday life – think stairs not lift, walking not bus and getting out with the family or dog. It all helps and isn’t seen as punishment.
Instead document your body’s change using pictures and tape measures. Measure your waist etc. and see that change, or see how clothes look and fit differently. Better still selfies will show how you really looked (not how you thought you did) compared to how you look now and are the best way of seeing change. We tend to be pessimistic as humans, but photos will always tell the truth!
Often we see starvation as a diet plan. That is ridiculous. Whilst you need to reduce calorie intake, starvation is unhealthy, your body will use energy from your muscles, thus reducing muscle mass, which is dangerous.
Obviously eating too much is not going to help you lose weight, but again, many of us are in denial as to what we eat. If 3500 calories equates to a pound of fat, then to lose it we need 3500 calories less per week, or burn 3500 more. In terms of what we eat, the only way to properly monitor it is to keep an honest food diary. Whilst this may be a little tiresome at first, in the long run it will help. You will see where those extra calories are consumed. Then, remember how much actual effort is needed to burn them and think it is easier to eat 500 less calories than it is to burn them off exercising – you will still need exercise though…
Not the stuff you are trying to lose, but the ones you lift after swiping your gym day pass. Working out with weights wont beef you up so don’t worry, but it improves your muscle mass and overall toning. Lifting weights should be incorporated into your routine at least once a week.
You diet needs plenty of protein to maintain your muscle mass and help make you feel fuller too; fibre to help you feel less hungry also; and good sources of carbohydrates also, together with the right fats.
Your body tells you when it is hungry and that is a good sign as to when to eat, rather than eating meals when you are not. That doesn’t mean though eating every time you have a pang. At times, you may simply be thirsty and not hungry at all, so have a glass of water first, and then see. There is of course the added benefit that water is great and much better than those nasty calorie laden sugary drinks!
