Losing weight can be tough at times. Sometimes you feel like you’re doing everything right but still not getting the results you long for. Here is some common ways how your weight loss efforts can be derailed.
- Focusing on the “scales”
The number on the scales is ONLY one way to measure your weight loss journey. Weight can be influenced by several things – hormones, food, water.
You are more than a number. So next time you jump on the scales and you have been working out regularly and staying on track with your eating and the scales haven’t budged or have even increased by a little. Consider the fact that you may have even gained some muscle and tightened up rather than getting disheartened and thinking that it’s been a waste of time.
2. Not eating enough
In order to lose weight you need to be in a calorie deficit which means you need to burn more calories than you consume but at the same time decreasing your calorie intake too much can lead to muscle loss and a slower metabolism.
If you eat too little, your body switches to survival mode which means it will try to conserve as much energy as possible and this will impact your body by slowing your metabolism down, decrease in muscle mass (the more muscle mass you have – the more calories you burn at rest) and your body fat can stay the same.
3. Unrealistic expectations
When we expect to lose X amount of weight in X amount of time and it doesn’t happen we get disheartened and feel like a failure. A healthy amount of weight loss is 500g to 1 kilo per week, aim for 500g anything more is a bonus. So with that bit of info in mind you can aim to lose about 2kgs a month. Research shows that people who lose a lot of weight very quickly are more likely to gain it back. It’s important to be patient and see each weight loss no matter how big or small as a huge achievement along the way.
4. Depriving yourself
You may assume that being on a diet or eating healthy means you have to give up all your favourite indulgent foods. Depriving yourself too much can lead to overeating where one day you will just cave in and go overboard. If you have really strong cravings – it’s fine to indulge, keep it portioned controlled and you will still be on track with your goals.