Why is it so difficult? This is a question that many have asked themselves, perhaps on many occasions, but especially during the first few months of the year when thousands of people are concerned with health. . Except obvious – the food is delicious, Is hard and – Many other factors affect And not many people know that they are victims. These six mistakes definitely hinder you Progress, but if you become aware of them in 2021, you can avoid the pitfalls of normal weight loss.
You have a short-term trend
Everything on this list is somewhat hard truth, but this is always very difficult to accept (and change). If you approach weight loss with a short-term trend, you can’t make it anywhere except a yo-yo diet train.
Without a long-term approach to weight loss, you can lose 10 or more pounds in two weeks and then when you realize that the regime does not work for you. All of this is very common when people eat a strict diet like Cato or Pello or an unusual diet that promises to lose weight fast. In reality, for most people, a balanced diet that includes all food groups and the possibility of eating certain things also works best in the long run.
Part of successful, sustainable weight loss – i.e. losing weight and keeping it good – is to understand that a fad diet, excessive exercise and “detox” do not usually work. It lasts as long as your willpower lasts, and I trust it to be no more than two months to two weeks.
There are no quick fixes, miracle therapies or magic pills when it comes to weight loss, no matter what the wellness industry believes you to: Weight loss requires dedication to a plan that supports long-term healthy habits.
The general recommendation for weight loss is a rate of one to two pounds per week, although initial weight loss can be overweight for overweight people, and then slow down to the suggested one to two pounds per week. Effective way to lose weight without losing too much water or lean tissue – and studies have shown this to be an effective way to avoid recovery.
You don’t have the mindset of all or nothing
Many people who struggle with short-term attitudes also struggle with all or nothing mentality. I myself started my health and fitness journey with this mindset. I cut out all (literally!) Processed foods: no bread, no pasta, no milk, no cheese, definitely no individually wrapped breakfast. I originally existed on chicken, vegetables and berries.
This was great until it wasn’t, and I ended up on a CVS run for all the chocolate and goldfish I could hold in both hands. Then, because I’ve “ruined” my diet, I’ll eat as much as I can physically handle, because, “Why not? I’ve already ruined it.”
Then, of course, I will feel bad about the breakfast I eat and go back to my overly restricted lifestyle the next day. This is going to be a devastating cycle, but that’s what I always see with personal training clients. Imperfect or anything mentality can keep you in a permanent cycle of loser-loser, not to mention shame and guilt around food.
All or nothing of this notion also applies to health: if you are crushing workouts left and right, but don’t feel fitter or stronger, you can do a lot more. Reducing it – counterintuitively – can be the answer to improving your health (and by playing a long game).
You lack a support system
Supportive friends, family members and other significant people are crucial to success in weight loss. If I have been asked to cite the most common reason my past personal training clients have not adhered to a healthy diet, I would say stigma.
That’s right. As silly as it may sound, people really make fun of healthy eating, especially in regions where food is an integral part of culture. Growing up in South Louisiana near New Orleans, I experienced this many times when I decided I was changing my diet.
At family gatherings and social outings, I got comments like, “Are you eating that much?” Or, “You’re not really going to eat any sweets?” Or, full of sarcasm, “Next time we’ll have a salad potluck.”
There are no jokes or jokes, especially the ones you care about (such as your health!), So it can be very easy to fall into the trap of eating and drinking for your social life. That is why a solid support system is the key to long-term weight loss. Without it, travel can feel lonely and intimidating.
If you currently feel that you lack a support system, try to communicate openly with your friends, family, and partner about it. You can make it clear that they don’t want them to have to change their eating habits, but your health makes a lot of sense to you and you will appreciate it if they make fun of your hard work or do nothing less. .
If the IRL support system is not working, turn to online communities that promote positivity for both health and body. I really love the Flex and Flow on Instagram, the health and intuitive diet community in every size. These communities emphasize health without emphasizing weight, which is helpful because when you focus on health outcomes, you will easily reach your happy weight. Reddit also has a great forum (/ r / loss) where you will find many real life stories about weight loss.
You think exercise conquers all
If you’re an expert in the wellness industry, you’ll know this saying: “Abs are made in the kitchen, not in the gym.” If your goals don’t include a cut belly, that saying is still relevant. You can’t just exercise a poor diet.
Exercise should definitely be part of your overall approach to weight loss as it has been proven to help you lose weight (not to mention its long list of other health benefits), but it is difficult to lose weight with exercise alone. Many people overestimate the number of calories they can burn from their workouts – much less than you might think.
For example, a 154-pound man will burn fewer than 450 calories during an intense, hour-long weight-lifting workout. If you do not pay attention to your diet, you can easily cancel the attempt. The exact number of calories you burn during exercise depends on many factors, including your current weight, the intensity of the activity, the length of the workout, your age, and your body composition.
Moreover, just focusing on exercise can lead you to a devastating cycle of doing extra exercise to not eat calories that feel like you shouldn’t eat. Or you may feel that you need to “earn” your calories through exercise. Either way, adopting this approach can lead to a stressful relationship with diet and exercise, as well as weight loss.
There are exceptions to all the rules. Some people, like those who spend years on muscle mass, can eat a lot of calorie-rich foods and not gain weight – but even if you can eat whatever you want and lose or maintain your weight, that doesn’t make sense. It’s healthy for you.
A diet rich in fruits, vegetables, healthy fats, lean protein and some whole grains will serve you best in terms of sustainable weight loss and health. Combined with regular exercise regularity, once you reach your target weight, you will experience consistent weight loss and weight maintenance.
Your sleep, stress and workload are working against you
Losing weight will be more difficult if you are under prolonged stress, sleep deprivation, or overwork. This scenario may seem familiar to you:
- You are inspired and ready to use the day. Plan for your post-work interval run and your healthy, prepared dinner is waiting for you in the fridge.
- After a few hours of the day, your lack of sleep connects you. You arrive for afternoon coffee.
- When the work is done, you’re too drained to go that route. You decide to leave it.
- You’re tired and maybe a little stressed or in a mood, so you nix a healthy dinner and drive-through instead – because of a comfortable diet.
This is fine if it happens frequently (everyone deserves a lazy evening after a while), but it would seem impossible to lose weight if this happened all the time.
The truth is, nutrition and exercise are just two components of a healthy life that can lead to weight loss. While important, focusing too much on nutrition and exercise can cause you to ignore other factors that are just as important: sleep and stress management.
You use supplements instead of eating a healthy diet
I hate being a carrier of bad news, but that fat burner supplement in your medicine cabinet won’t work for you. While certain supplements can help you reach your weight loss goals, you need to work on making your supplement work.
For example, including a protein shake every morning will make you feel better throughout the day, revealing cravings. Increasing the amount of protein can also help you build muscle, which helps the body regenerate.
Some weight loss supplements have some evidence to support them, but no supplement proves to be like the method that no one wants to take: eat fewer calories than you burn.
The information contained in this article is for educational and informative purposes only and is not intended as health or medical advice. Always consult a physician or other qualified healthcare provider regarding questions you may have about a medical condition or health objectives.