Your doctor will want you to shed more than a few pounds, if you are at least moderately overweight. It is usually quite easy to lose the first few pounds, but the remainder often refuses to come off. This could happen due to the following mistakes:
1. Setting an unrealistic goal: You will gain more success if you rely on short-term goals. Instead of aiming to lose a hundred pounds in just one year, it’s better to aim for 4 pounds a month. If you do this consistently enough, you may lose nearly 50 pounds permanently.
2. Relying only on quick fixes and fad diets: A diet program may require you to eat only one or two foods, such as rice and cabbage. You will not gain a permanent weight loss result with this dieting method. Also, having only liquid diets will prevent you from getting suitable amount of nutrients. On occasion, it is acceptable to substitute your meal with a fruit smoothie or protein shake, as long as it doesn’t contain too much sugar. Another diet method seeks to completely remove carbohydrate from our diet. This is a mistake, because your brain is fuelled by glucose and you will experience the unwanted side effects.
3. Guilt is your primary motivator: You shouldn’t start the weight loss program because you are feeling guilty. If you do this, it is possible that you will lose motivation quickly. In reality, the feeling of guilt won’t last long and it will become a boomerang. You can overcome weight loss plateau by focusing on positive thoughts and encouragement.
4. Eat too little and skip meals: During weight loss period, you still need to make sure that your body gets enough nutrients. If you eat too little or skip meal, your body can be deficient of essential nutrients. If you eat only once each day or have two very light meals, then you are not doing your body any good. If you reduce daily intake to less than 1,200 calories each day, then you may need medical supervision. This will ensure that your body isn’t affected by nutritional deficiency.
5. Obsession over the scale: Scale should be used only as a tool and you shouldn’t be too obsessed over it. Better indications of weight loss are if you can fit into more clothes and you are feeling good. You need to be flexible and your success doesn’t depend on fixed values. You may think that you have reached weight loss plateau, but your body is actually is still in the process of losing weight.
6. Excessive physical exercise: Physical exercise contributes a lot in helping you to lose weight and you shouldn’t overdo it. If you plan to perform HIIT or high intensity interval training, you should do it only three times each week. HIIT sessions push your body intensely, so you need to have enough time to recover. If you have too much HIIT workouts, it will backfire easily. Because you are on a diet, you have limited carbohydrate reserves and your body will start to burn protein. This could result in the depletion of your muscle mass and your level of metabolism will slow down. If your basal metabolism is reduced, you will be burn less calories during your rest state and you may reach a real plateau. You eat less, exercise a lot and don’t lose any weight, because your metabolism is reduced. Also, overdoing physical exercise will degrade your immune system, making you susceptible to sickness and injury. This makes you feel miserable and your weight loss program will fail.
7. Excessive use of sauna: It’s a fine to sweat it off once in a whole, but it is counterproductive when you do it too often. It’s true that you will lose some weight after using sauna, but it is because you lose some body fluid. Using sauna too often is also risky, especially after an exercise, because your body will lose too much electrolyte.
8. Excessive drinking: After a physical exercise, you need to drink a lot of water to re-hydrate. But, if you drink too much, your sodium level can become too low. Low sodium level could cause seizure, coma and death. So, it is a good idea to drink electrolyte solutions after you sweat significantly. If you are moderately active, you should drink about 65 oz of water each day. If you become slightly thirsty, then it’s a good indication that you need to drink a glass of water.
9. Frequent uses of purging methods: Purging is a method of reducing calories intake by making yourself vomit. This is not a healthy way of dieting. Frequent purging could harm your digestive systems and heart. Vomiting puts pressure on your body and it shouldn’t happen often.
10. Too much focus on food: When people try to lose weight, they tend to focus on food intake. In reality, food is just a component of weight loss program. You should also consider your basal metabolism, physical activities, quality of sleep and stress level. If you don’t sleep enough and if you are distressed, the level of hormone that affects your appetite will become abnormal and overeating may happen. You should also focus on your lifestyle habits, if you want to maintain healthy weight.