Simple mistakes may cause you to deviate from your weight loss track and take you further away from your goal. Correcting some or all of these small mistakes can help get you closer to your weight loss goals.
Crash diets are the norm for quick weight loss. You eat about 2000 calories at day on a regular basis and you cut back your calories to 1000 each day rapidly. The weight starts dropping right way and it is also causing the body to go in a preservation mode. Your body is training itself to burn calories at a slower rate by lowering your metabolism.
Crash diets will help to you to attain the immediate goal or 5, 10 or 15 pounds. However, for long term weight loss and to keep off the lost weight you must plan your meals and make lifestyle changes.
You may think that by skipping a meal, you can cut back on 300 to 600 calories. This should work in your favor when you trying to watch calorie intake; except for the fact that the body responds differently to long periods of fasting.
If you cannot stay consistent with meal times, your body goes in to the starvation mode and is inclined to store the calories than burn them. This may also cause muscle loss as the body tries to compensate for any protein deficiency.
When you skip a meal, you make up for it by consuming larger portions at the next meal. To avoid this, consider 4 “fuelings”, rather than large meals. Eat small, balanced meals 4 times daily to maintain your metabolism and curb your hunger.
Just as skipping a meal sabotages your weight loss plans, grazing also causes problems. Mindless eating or eating for emotional reasons can add calories to your diet very quickly. Often times, you are not able to recall the portion sizes of the item you have grazed on.
Eating when you work, watch TV or preoccupied can lead to grazing. To attain your goals, schedule snack times and plan your snack so you are not caught in the trap of mindless eating.
Drinking your calories
A dieter’s downfall is in many cases drinking calories. Calories in drinks can add up very quickly. This is one mistake that can be easily rectified. Take a look at all your drinks, read labels carefully and figure out how many calories they provides per serving.
Find an alternative, like artificially sweetened drinks or diet sodas or flavoring agents such as crystal lite.
Water is usually the best drink, but be careful about vitamin waters. Just be sure that it is not providing you any calories.
Sedentary lifestyle can lead to increased risk of chronic diseases such as heart disease, diabetes and high blood pressure. Exercise is necessary for an effective and healthy weight loss.
Exercise helps you maintain your metabolism even when you lower your calories. It also helps maintain your muscle mass. Exercise adds to daily calorie burn, thus balancing calorie intake and output.
Setting unrealistic goals
By setting unattainable goals, you are setting yourself up for disappointment. Losing 30 pounds in one week is unrealistic. Losing 30 pounds in 6 months can be done. Instead of having one big goal, set smaller, multiple goals.
For example, set a goal for each week or each month. Week one – eliminate all caloric beverages; week two – start exercising, or lose 5 pounds in one month. Smaller, achievable goals will give you the boost for long term success and get you to your big goal.
Originally posted 2013-05-02 05:34:04.