4 Common Weight Loss Mistakes

4 Common Weight Loss Mistakes

            Deciding to embark on a new health and fitness lifestyle to lose weight is the easy part; actually starting it and maintaining that program can be much harder. In our quest to achieve our goals and do everything “right”, we can end up shooting ourselves in the proverbial foot by making common mistakes that can actually hinder our progress. Here are a few common weight loss mistakes to avoid as you move forward:

  1. Obsessing over the scale. If you have a goal to lose a certain amount of weight, it can be very easy to fixate on the numbers on a scale. However, there are several factors to consider as you move towards a healthier lifestyle. Things like water retention, undigested food, and even your hormones can cause your weight to fluctuate when you step on the scale. Another huge factor in terms of scale readings is exercise. As you lose fat and start to gain muscle, the scale number can seem to stagnate even though your clothes feel looser. One way to track your overall results is to take monthly photos of yourself. Gradual changes are harder to notice if we see them every day, so comparing before and after photos can be more effective. That way, even if you don’t see the results on the scale, you’ll be impressed by the photos and visible results. You can also take body measurements (waist, chest, hips, thighs, upper arms, etc.) to see those figures begin to decrease, even if you’re not seeing the numbers you want on the scale.
  2. Not getting enough sleep. If you’re a fan of this blog, then you know how much we love sleep and tout its benefits. Sleep is incredibly important when it comes to weight loss for a variety of reasons. If you don’t get enough sleep and wake up exhausted, you might be too tired for that morning workout you planned and instead you’ll be tempted to reach for a sugary coffee or soda to wake up. Additionally, when you’re tired, “your brain’s reward centers rev up, looking for something that feels good. So while you might be able to squash comfort food cravings when you’re well-rested, your sleep-deprived brain may have trouble saying no to a second slice of cake.”[1] A lack of sleep can also greatly affect the hunger hormones in your brain, specifically ghrelin and leptin. “Ghrelin signals your brain that it’s time to eat. When you’re sleep-deprived, your body makes more ghrelin. Leptin, on the other hand, cues your brain to put the fork down. When you’re not getting enough sleep, leptin levels plummet, signaling your brain to eat more food.”[2] Additionally, being sleep deprived can cause a spike in cortisol, which causes your body to hang onto more fat. The moral of this story? Go to bed!
  3. Using a good workout as an excuse to binge. How many times have you had a tough workout and then used that to justify poor eating habits? Weight loss is more than just exercise and if you’re not giving your body a healthy diet, you won’t be able to see the results you want. As tempting as it might be to “treat yourself”, do your best to stay on track with your healthy food choices.
  4. Setting unrealistic weight loss expectations. It’s important to create realistic goals when it comes to weight loss. If you decide you’re going to lose 20 lbs in a week, not only is that not realistic, but it’s not safe for your body. According to the Mayo Clinic, the general aim for long term weight loss is to lose 1-2 lbs (0.5-1kg) per week. To accomplish this goal you’ll generally need “to burn 500-1,000 calories more than you consume each day, through a lower calorie diet and regular physical activity.”[3]* Weight loss is a marathon, not a sprint, so give yourself the time and space your body needs to healthily lose weight.

            Remember that when it comes to weight loss, you can do this! Be wary of these pitfalls along the way, start your day with 2 oz of Vemma for your blast of vitamins and minerals, and arm yourself with the resources you need in order to achieve your goals.* Most importantly, remember to love yourself along this journey and embrace your dedication as you work towards creating the healthy lifestyle you want.

 

*Vemma Nutrition Company recommends following a healthy approach to weight loss by consulting with your physician or health care professional prior to starting any new exercise or diet plan.

[1] “Sleep More, Weigh Less.” WebMD, WebMD, 30 July 2016, www.webmd.com/diet/sleep-and-weight-loss#1.

[2] “Sleep More, Weigh Less.” WebMD, WebMD, 30 July 2016, www.webmd.com/diet/sleep-and-weight-loss#1.

[3] “6 Proven Strategies for Weight-Loss Success.” Mayo Clinic, Mayo Foundation for Medical Education and Research, 16 Nov. 2016, www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/weight-loss/art-20047752.

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