You’ve decided to lose weight, but you can’t figure out why your hard work isn’t paying off. Do you need to put in more effort? Or maybe you need to make some drastic changes to your diet? The problem might be much simpler than that, however. The reason you aren’t losing weight might be the mistakes you’re making without even realizing it. Here are four of the worst mistakes people make when trying to lose weight and why they should stop doing them immediately if they want to see results sooner rather than later.
1) They make unrealistic goals
If you’re trying to lose weight, one of your worst mistakes is setting yourself up for failure by not being honest with yourself about what you can accomplish. You don’t have to aim to lose 10 pounds in a week. You don’t have to aim to run a marathon next month. And you definitely shouldn’t base your expectations on how much weight you lose on Thanksgiving or any other holiday (and no, candy corn doesn't count as real food!). Be realistic when setting goals, and take things one day at a time. To achieve sustainable weight loss long-term, focus on developing healthy habits and eating mindfully—not creating short-term goals that are all about deprivation and restriction. For example, if you want to be able to eat ice cream in moderation, work toward that goal rather than declaring ice cream off-limits entirely. The more positive and realistic your mindset becomes, the easier it will be for you to make smart choices throughout your journey.
2) They have unrealistic expectations
Losing weight is simple, you might think. Just burn more calories than you take in, and voila! There’s no secret or special formula for getting fit—if it sounds too good to be true, then it probably is! These kinds of thoughts are dangerous because they create an unrealistic expectation of what losing weight will be like. Yes, it takes hard work to drop those last five pounds—it doesn’t happen overnight! But we tend to vastly underestimate how much progress can be made in just a few weeks of dedicated effort and at least a little bit of knowledge about what works and what doesn’t. Creating realistic expectations about weight loss helps keep you motivated as you work towards your goal.
3) They skip breakfast
Several studies show that breakfast is more than just a good habit; it’s an essential one. Research published in 2013 in Annals of Internal Medicine found that, among nearly 70,000 healthy middle-aged women, skipping breakfast increased their risk of heart disease by 20 per cent. Women who ate breakfast were also 30 per cent less likely to gain weight over time—even if they weren’t dieting or exercising. Researchers concluded that eating breakfast was so crucial for maintaining a healthy weight that they suggested every clinic and hospital screen patients for skipped meals before appointments. Another study from Kaiser Permanente published in 2012 found similar results: Participants who skipped breakfast were 11 per cent more likely to be obese over time compared with those who regularly consumed morning meals. The lesson? If you want to lose weight, start your day off right with a healthy meal—and don’t let yourself get too hungry.
4) They don’t plan their days out
Planning your days is a great way to lose weight. Many people will find that without planning their day out, they’ll eat things that aren’t healthy for them and continue to have a sedentary lifestyle. Don’t let your goals slip away because you didn’t plan. Figure out what you want to accomplish every day and make sure it happens! Write down these goals in a journal or planner so you can track your progress over time. They don’t exercise: Exercising is an important part of losing weight. It helps keep your metabolism up, which means you burn more calories throughout the day. Exercise also has mental benefits—it reduces stress and keeps your mind off food cravings. Plus, if you exercise before eating breakfast, it increases how many calories you burn throughout the rest of your day by as much as 5%. You don’t need to spend hours at a gym; just walk around more during breaks at work or take an evening stroll with friends after dinner instead of sitting on the couch. They don’t drink enough water: Drinking water not only keeps you hydrated but also helps flush toxins from your body. This can be especially helpful when trying to lose weight since your body uses water as fuel when digesting food. The Institute of Medicine recommends that women consume 91 ounces (2.7 litres) of total beverages per day and men consume 125 ounces (3.7 litres). That includes plain old tap water, tea, coffee, milk, juice and anything else you might drink throughout the day—but not alcoholic beverages or diet soda.
The easy way to lose weight
Eat more fruits and vegetables. And, no, I’m not talking about adding a few broccoli florets to your pizza (I know how much you like broccoli). Fruits and veggies are low in calories and high in vitamins, minerals, and fibre. Most also contain powerful antioxidants that work as natural cleansers for your liver—the all-important organ that metabolizes everything you consume. It’s a win-win! Here are some of my favourite weight loss friendly fruits and veggies #1: Avocados: These creamy fruits have almost twice as many healthy fats as any other fruit or vegetable. They’re also packed with fibre, potassium, B vitamins, and vitamin E. Studies show they help lower cholesterol levels when eaten regularly and they’re one of only two sources of vitamin B17 which has been shown to slow tumour growth rates in several studies. Yum! Add them to salads or eat them plain with a little lemon juice on top for a quick snack that won't weigh you down during the day.
#2: Kale: Kale is known for its abundance of health benefits including cancer prevention, improved digestion, heart health and lower cholesterol levels. It’s also high in fibre which helps fill you up faster so you eat less overall. Yay!
#3: Berries: Blueberries, strawberries, raspberries—they’re all low in calories and bursting with antioxidants that fight disease and keep your body running smoothly. One study found that women who ate just one serving of blueberries per week lowered their risk of developing cardiovascular disease by 30 per cent! Wowza! Add them to your cereal or oatmeal or enjoy them plain as a quick snack during your busy day at work. Just make sure they’re fresh—frozen berries are not as healthy because they often contain added sugar. #4: Apples: These bright red fruits have been linked to lower cholesterol levels, better digestion, improved heart health and weight loss. They also help you feel full faster so you eat less overall throughout the day. Yay for apples!
#5: Lemons: Lemons may be small but they pack a big punch when it comes to weight loss benefits. One study found that overweight women who drank lemon water before each meal lost an average of five pounds in just two months! Another study found that those who drank two cups of lemon water daily lowered their blood pressure by 10 points and improved their liver function. Yay for lemons!
#6: Grapefruit: This bright pink fruit is also low in calories and packed with vitamin C, potassium, and fibre. Studies show that eating half a grapefruit before meals can help you lose up to five pounds in just one month!