– Losing weight is not easy.
Sometimes you feel likeyou’re doing everything right, but you’re still not getting results.
In this video, I’m looking at five big mistakes that people often make whenthey’re trying to lose weight.
And the last one is really common but no one talks about it.
(bells ringing) Number one, only focusingon the scale weight.
It’s very common to feel like you’re not losing weight fast enough, despite faithfully sticking to your diet.
Now the bathroom scaletypically fuels this belief.
The problem is that that number is only one measurement of weight change.
Weight is influenced by several things, including fluid fluctuations and how much food remains in your system.
In fact, weight can fluctuateby up to four pounds, or 1.
8 kilos, over the course of a day, depending on how much foodand liquid you’ve consumed.
Also, increased estrogen levels, and other hormonal changes in women, can lead to greater water retention, which is reflected in scale weight.
So if the number onthe scale isn’t moving, you may very well be losing fat mass, but holding onto water.
Additionally, if you are working out, you may be gaining muscle mass and losing fat mass, something which the scalescannot accurately represent.
Using a tape measure to measure you waist, or your arms, as well astaking a monthly photo, quick and affordable waysto more accurately measure loss in fat mass.
That’s not to say youshould never use a scale, but once per day is certainly not useful, even once per week could be too much.
You’re better off doingonce every two weeks or once a month.
Number two, not trackingwhat you eat in any way.
Eating nutritious foods is agreat weight loss strategy.
However, you could stillbe eating too many calories for weight loss.
What’s more, you could alsonot be eating the right amounts of protein, or fat, or carbs, or fiber, to best support your weight loss efforts.
Studies show that tracking what you eat can help you get an accurate picture of your calorie and nutrient composition, as well as provide accountability.
In addition to food, mostonly tracking sites and apps allow you to enter daily exercise as well.
At the very least, youshould keep a food diary for at least one week,and record what you ate, and the amounts that you ate,as best that you can estimate.
You then go into Calorie King, or some other similar online website, and work out from the foods that you ate, how many calories, howmuch protein, how much fat, and how much carbs, et cetera.
So that you can kind of get a picture of what your overall diet looks like and how many calories you actually eat.
Now this is just reallyimportant as a starting point, and you’ll actually be quitesurprised by what you find.
Number three, not exercisingor exercising too much.
Now during weight loss,you inevitably lose some muscle mass with the fat mass.
But how much muscle you losedepends on several factors.
If you don’t exercisewhile restricting calories, you’ll likely to lose muscle mass and experience a decreasein metabolic rate.
In contrast, exercising helpsminimize that muscle loss, increases fat loss, andprevents your metabolism from slowing.
Remember, the more lean mass you have, the easier it is to lose weight and maintain the weight loss.
Now, I’ll talk more onthat in the next point.
Note, however, that overexercisingcan also cause problems.
Studies show excessiveexercise is unsustainable in the long term for most people, and may lead to stress.
It may also impair theproduction of adrenal hormones that regulate stress response.
Additionally, over-exercisingcan increase appetite, which leads to more caloriesconsumed after exercise, which kind of offsets whatwe’re trying to achieve here.
Number four, you’re not lifting weights.
So we’ve established thatexercise can help burn some extra calories.
But it’s actually more important for maintaining muscle massand metabolic rate.
A higher metabolic ratemeans that you burn more calories throughoutthe day, everyday, without you actually havingto do anything extra.
This is where resistancetraining or weight training comes into the picture.
Studies show lifting weightsis one of the most effective exercise strategies for gaining muscle and increasing metabolic rate.
It also improves overall body composition and boosts belly fat loss.
In fact, a review of 15 studies, with more than 700 people, found the best strategyof all for weight loss, appears to be combined cardioexercise and weight-lifting, not one or the other.
So at the moment, if you’reonly doing cardio exercise, then it’s actually good news for you, because once you start incorporate some weight training into that regime, you’re really gonna kickstart your weight loss again.
Number five, havingunrealistic expectations.
Having weight loss andother health-related goals are really important to get you started.
But if you have unrealistic expectations, they can actually work against you.
Researchers analyzed data from several weight loss center programs.
They reported that overweightand obese participants who expected to lose the most weight were the most likely todrop out of a program after six to 12 months.
And it makes sense.
Mindset is so powerful.
If we set the bar too high, it can be extremelydisheartening if you don’t even get close.
And that can lead you to yo-yo dieting, and a kind of stop-start inconsistency that doesn’t reallyget anywhere long term.
So you should think about adjusting your weight loss expectationsto a more realistic and modest goal, such as a10% weight loss in one year.
And this will prevent youfrom getting discouraged, and actually is shown to increase the chance thatyou’ll be successful long term.
Just like with weight gain,weight loss is a marathon, not a sprint.
Thanks for watching.
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