Are you struggling with your weight and having a hard time getting rid of that unwanted body fat? The sad truth is that 95% of people you see slaving away in the gym are making little or no progress. But then there’s also that small group of people who follow the weirdest workout regimens and make them work.
So, what’s the difference between this successful minority and the frustrated masses? What are they doing differently?
If you find yourself in the frustrated group, you might be making one or more of the following mistakes:
7 mistakes people make when trying to lose weight
1. Failing to consider the consequences of their lifestyle choices
Life is an endless succession of choices. Every lifestyle choice you make and every action you take has consequences. It is either helping you attain your weight loss goals or driving you further away from them. Once people become aware of this, they will often start making better, more conscious choices.
So the next time you put something in your mouth, ask yourself the question – is this helping me achieve my weight loss goals or not? Every nutrition and exercise choice you make is either helping you lose fat or keeping it in place. By continually asking yourself the questions – “Will this help me or not?” and “Is this a positive step or not?” – you become more aware of your lifestyle choices and how they influence your goals.
2. Not taking 30 minutes to plan next day’s food intake
“If you fail to plan your food intake for tomorrow, it can set your fat loss efforts back by a minimum of 72 hours” says nutrition expert and personal trainer Craig Ballantyne. Without a decent eating plan, you will might lose the fat burning benefits from your previous day’s workout. It is likely to take until the end of the following day to get yourself back on track. This means you have wasted an entire 72-hour period.
The key to successful fat loss is burning more calories than you consume. Not having a good meal plan makes it very hard to track your progress and is a recipe for fat loss disaster. You also need to keep track of not only your weight, but also your body composition which gives more accurate information about your overall body. So do buy a reliable body composition monitor, you can check this article for more information http://www.perfectposture.co.uk/best-body-fat-scales/
3. Not controling their insulin and blood sugar levels
Insulin is a mega important hormone. It helps your cells absorb glucose, your body’s main source of energy. If you eat too many carbs, especially from processed foods, it is guaranteed to elevate your insulin and blood sugar levels. This in turn will send your body the message to store fat, which will stop your progress. You can prevent this by reducing your intake of white-flour based bakery products, soda and sugary drinks, and pretty much any carbohydrate snacks and energy bars that come in a bag or a box.
4. Sticking to the wrong types of exercise
Nothing is as frustrating as spending hours every week doing rigorous workouts and not having anything to show for it. If you’ve been slaving away in the gym for months and still aren’t seeing results, it’s time to take a close look at your workout routine.
Many people still believe that cardio and low intensity exercises are the way to go if they want to lose weight. They spend endless hours on the treadmill, lifting light weights, doing low intensity steady state cardio and endless low-intensity ab exercises. If you find yourself in this category and you haven’t made and progress, try incorporating some strength training and interval training into your workouts. This goes for women as well as for men. Strength training and high intensity interval training are some of the best things you can do for efficient and effective body toning and fat burning.
The latest on fat loss research shows that a 20-minute interval program leads to significantly more weight loss than a 40-minute aerobic session. So, if you’re one of those people who have the “fat-burning zone” and “morning cardio on an empty stomach” drilled into your head by well-meaning trainers and articles, do yourself a favor and start lifting some weights and doing some HIIT. Not only will you see much better results much faster, but you’ll also be reducing the time you spend working out.
5. You are screwing up your hormones with poor lifestyle choices
We already saw the importance of insulin when it comes to weight loss. Hormones are important! Not only for weight loss but for your overall health and well-being. Proper hormonal balance requires a balanced lifestyle. If you find yourself staying up late on the weekends, drinking a lot of alcohol or consuming copious amounts of snacks in front of the tv, you are messing up your hormonal environment for optimal fat burning.
Taking stock of your current lifestyle habits can give you some valuable insights into what’s keeping you from losing weight. Just making some simple changes to your lifestyle can have a dramatic effect over time. You don’t have to go overboard and completely give up on alcohol, snacks or other treats.
6. Not eating enough vegetables
You can assist your fat loss efforts by eating fiber-rich vegetables at every meal. Besides providing you with a healthy dose of vitamins, minerals and phytonutrients, eating your veggies will also help you control your blood sugar and insulin levels and support the optimal hormonal situation for fat loss.
7. Not planning and monitoring their training sessions
As you saw above, you need to be including strength training and HIIT in your workouts. However, if you’re just ‘wingin it’ with your workouts, chances are they will be a lot less effective than they should be. And, if you aren’t recording your workouts and nutrition habits, then you’re probably cutting yourself short. A proven and well-structured workout routine and eating plan can literally quadruple your progress.