Weight loss isn’t easy, and plateaus can be extremely frustrating, but it can be made easier. Avoiding these common mistakes will help you get started as well as help with plateaus.
#1 Mistake: No Plan - Failing to Plan is Planning to Fail.
I know this mistake from my own personal experience. I’m a nutritionist, so I know what to eat RIGHT? Well in theory, yes. I was eating healthy foods, but I didn’t have a caloric or macronutrient target. I had to right a meal plan and stick to it. Within the 1st week I was 4lbs down. You can’t just say I’m going to lose weight; you need to define it. How are you going to lose weight? Without a plan you are shooting blindfolded, making it almost impossible to hit your daily targets. If you are unable to hit your daily targets, then you definitely are not going to hit your weekly or monthly targets. Make a plan!
Mistake #2: Not Measuring Your Ingredients.
If you eat really healthy foods, but do not reach a calorie deficit, you will not lose weight. For instance, if your meal plan requires 1 tbsp of almond butter but you are scooping out a heaping spoonful, those 98 calories could now be 250 calories, ruining your deficit for the day.
If you are measuring your ingredients, but are still not seeing results, chances are you need to either increase your physical activity or decrease your calories.
A personalized plan can ensure that you will get the results that you are looking for. However, it’s up to you to follow the plan correctly. Measure your ingredients and stick to the plan.
Mistake #3: Not drinking Enough Water
We all know it’s important to stay hydrated, but what does it have to do with weight loss? Water helps improve your digestive system, decreases your appetite, and reduces fluid retention. Staying hydrated could possibly be the easiest thing you can do to maintain a healthy weight.
Follow these sneaks to increase your water intake:
- Drink a glass of water 1st thing in the morning and last thing before bed.
- Fill a water bottle with your daily intake and work on emptying it.
- Set an hourly reminder to drink water throughout the day.
Mistake #4: Not Getting Enough Sleep:
Many functions take place during sleep, physical recovery and repair, cardiac function, and body metabolism are just a few. But what you may not have considered, is not getting enough sleep also plays a role in weight loss. Your metabolism is directly influenced from the amount of sleep you are getting. Lack of sleep adds additional stress to your system, which leads to lack of appetite control as well as cortisol issues. Those that are sleep deprived tend to weight more and have a harder time losing weight then those who get adequate sleep.
Following are some helpful tips in getting a good night’s sleep:
- Sleep schedule, especially your wake time. Wake up at the same time every day.
- Avoid caffeine and alcohol before bed.
- Stay active during the day.
- Lose the electronics 30 minutes before bed.
- Keep your bedroom quiet and at a cool temperature.
Mistake #5: Not Dealing with Stress:
Rises in the stress hormone cortisol can lead to weight gain. Every time you're stressed, your adrenal glands release adrenaline and cortisol, and as a result, glucose (your primary source of energy) is released into your bloodstream. All of this is done to give you the energy you need to escape from a risky situation (also known as the fight or flight response).
Once the threat has subsided, your adrenaline high wears off and your blood sugar spike drops. This is when cortisol kicks into high gear to replenish your energy supply quickly.
Here come the sugar cravings. Because sugar supplies your body with the quick energy it thinks it needs, it's often the first thing you reach for when you're stressed.
The downside to consuming sugar is that your body tends to store sugar, especially after stressful situations. This energy is stored mainly in the form of abdominal fat, which can be particularly hard to shed.
Don’t let this stress you out, here are some stress busting strategies to use the next time you find yourself in a stressful situation.
- Get Outside – start walking, maybe even take your shoes off and feel the grass under your feet. This will help you feel grounded and relaxed.
- Exercise – Exercises like walking, yoga, and swimming have a calming effect and do not increase your production of cortisol and adrenalin.
- Breath: Focused breathing can help your mind out of stress-mode. Close your eyes and inhale for a count of 4. Hold your breath for a second and slowly exhale. Do this a few more times until you feel more relaxed.
Mistake #6: Lack of Consistency
No matter how difficult it may seem, you need to understand that consistency is the key to long-term results. You will have bad days, maybe you didn’t eat correctly or maybe you skipped your workout. Don’t judge yourself. Instead, admit that this is one failure and promise yourself to do better, NOW, not tomorrow, NOW. With consistency, your body forms new habits. After a few weeks of consistency not only will you start seeing and feeling results, but things will get easier as your new habits form.
If you want to be successful in your weight loss goals or if you just want to live a healthier life, you will need a plan to include your nutrition, and your movement. You will need to be consistent and able to deal with stress in a healthy way. You will need sufficient sleep and water.
You Got This!
Did you find the strategies listed in this article helpful? What are some of the ways you have found success with weight loss. How have they worked for you? Leave a comment below, I’d love to know what you think.
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