4 Weight Loss Mistakes

Don’t let these weight loss mistakes keep you from reaching and sustaining your ideal weight. As always, if you need some clarification or have any questions, leave a comment.

 

Expecting instant weight loss gratification…

Instant weight loss is not lasting weight loss. One more time, instant weight loss is NOT lasting weight loss. Lasting weight loss – which is ultimately reaching and sustaining your ideal weight – takes hard work and commitment to a healthier lifestyle. When you’re just starting out, hiring a personal trainer or nutrition coach to help you out can make the process a great deal less painful. Once you are actually living a lifestyle the facilitates good health, you will find that maintaining that lifestyle is easier because you will become accustomed to feeling a certain way. You will develop certain habits. Frequent movement and good nutrition will become second nature. The most noticeable expectation of weight loss can be seen in dieting. People follow a specific regimented diet for a certain amount of time – say 4 weeks, or 10 weeks, but they don’t actually make sustainable changes to their nutrition habits. Shows like The Biggest Loser where contestants lose up to 16lbs per “week” (and I say “week” because their “week” is sometimes serval weeks in real time) propagate the idea that it is natural for the body to lose that much weight in that little time. If you are extremely on top of your nutrition and exercise, you should be proud to lose 2lbs per week. 2lbs per week is the top end of healthy weight loss.

Expecting that exercise ALONE will get you to your ideal weight…

You cannot be disappointed when exercise alone doesn’t help you lose the maximum amount of weight you can possibly lose. The ideal is a combination of exercise and nutrition. You need to thank yourself and your body by providing the appropriate fuel. Everyone wants a little more energy. Along with rest, mentioned later in this article, nutrition is one of the key components to providing you with that little extra boost. You only get out what you put in – if you are feeding your body crap, you’ll won’t be performing at your peak. If you are maximizing the nutritional value of your food, you’ll maximize the quality of work that your body can perform. This is a no brainer on a very basic scientific level. Everything that you put into your body and process becomes part of you. When your food is broken down into macro and micro nutrients it can literally become part of your being.

A couple tips on picking the right fuel sources…

  1.  Eat foods that aren’t processed
  2. When you eat processed foods, read the label. Can you understand EVERY ingrediant. If you don’t understand what an ingredient is, look it up! Do your due diligence – FIGURE OUT WHAT YOU”RE EATING!

Expecting the “same-old” routine will burn the maximum calories…

You can’t expect maximum weight loss (the result of maximum calorie burn) from always doing the same low to moderate-intensity fitness routine. During my floor hours as a beginner trainer I watched the same people come in day after day – they would get on the same machine and do the same intensity workout EVERY time. Just like you, these people have weight loss and general health goals. Unlike you, they don’t know that they’re wasting their time by performing the same low to moderate exercise routine every day.

Three general guidelines for avoiding this “same-old” routine exercise mistake...

  1. Switch it up your exercise selection. Your body is incredible! It is capable of being strong, powerful, agile, balanced, enduring. When you only do one form of exercise you use the same muscles in the same patterns over and over. Your body adapts or becomes out of balance. If you only do cardio workouts, do some flexibility training or weight training. Changing up your routine will make you better at the activities that you are most inclined to participate in.
  2. Switch up the intensity of your exercise. Think of what you do on a regular basis as your baseline. For example, a runner goes out and gets in 3 miles a day at 65% Hear Rate Max (the intensity level – 65% is akin to a level where you could carry on a conversation) and the run takes 30 minutes. If the runner has a goal of finishing in 25.5 minutes, she won’t achieve this unless she runs faster. She has to train for what she wants to achieve. Is it possible for the 10 minute per mile runner to establish a new baseline at 8.5 minutes per mile? YES! BUT ONLY if she picks up the pace. Interval training – adding intensity to the exercise for short bursts will push up the runner’s heart rate. The runner will recover and repeat – she’ll be burning more calories overall AND eventually her baseline will improve. The 8.5 minute mile will become her new comfort zone.
  3. Focus on the task at hand. If you can go to the gym and read a book or magazine or even watch TV while you workout, you’re not working a. hard enough or b. efficiently. Make the most out of your time by truly engaging in what you are doing in the moment. It is one of our biggest mistakes in life in general. We are focused on the past and on the future and not on the very moment we are actually in.

Expecting to lose weight on 3 to 5 hours of sleep…

Plain and simple your body not only wants sleep and recovery time it NEEDS sleep and recovery time. If you want to be sharp mentally AND physically you must take the time to rest. Don’t feel like you have time? Try turning off the screen. Turn off your computer. Turn off your TV. Get into bed anyway and read a book. Try to establish a nightly routine. Stay away from late night snacks (and late afternoon caffeine!) and make sure you drink the majority of your daily fluid intake in the morning or early afternoon (so you don’t have to get up to go pee throughout the night).

Now you know…

So you can stop making these weight loss mistakes! Put these tips into practice and you’ll be off to a highly successful start!

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