15 Common Mistakes When Trying to Lose Weight Fast

15 Mistakes to Avoid for Quick Weight Loss

while the desire to lose weight may prompt a search for quick solutions, a more thoughtful and individualized approach is key to long-term success.

When you're incredibly busy, it can be difficult to focus on your goals in a healthy and sustainable way.  It's easy to make mistakes, but knowledge is power - when you know the pitfalls you're most likely to fall into, it's easier to walk away.

Weight loss tips

how to lose weight fast

 Countless studies prove that cardio alone does not melt away excess pounds.

There's not much point in just doing cardiovascular exercise for an hour.

That said, cardio doesn't have to be bad; a survey of 700 people showed that a combination of aerobic exercise and weightlifting was the best strategy for weight loss.

Food for weight loss

It is recommended that you alternate two or three weight training sessions per week with cardiovascular training sessions in constant effort or intervals.

best long-term weight loss plan

best long term weight loss plan

Don't get discouraged if you don't lose weight immediately, says nutritionist Wendy Bazilian.

Some people will try to make you believe that if you follow a few "simple" rules, don't worry, the pounds will go away," she says. "That's absolutely not true."

Patience is the key to losing weight, and a 2016 study found that long-term weight loss may require at least a year of dieting.

Stick to the same exercise routine

best long term weight loss plan

If you're jogging on the treadmill, you may not get your money's worth.

"The least effective exercise habits are the ones that don't get people moving," says fitness trainer Erica Suter.

When it comes to getting in shape," she says, "progressing in intensity or volume can take you far."

If you're doing high-intensity interval training, for example, try to reduce the rest periods between intervals.

Ehigh-protein diet: ating too much protein - or not enough

high protein diet weight loss plan
According to a study published in the American Journal of Clinical Nutrition, reducing your protein intake may encourage you to overdo it later.

When participants followed a high-protein diet, they consumed an average of 575 fewer calories per day than when they ate less protein.

But don't overdo it either. "Protein is important, but if you eat too much, your body will store the excess as fat," warns nutritionist Felicia Stoler.

In addition, shakes and protein bars tend to be sweet and fatty." It's generally recommended that you eat one gram of protein per kilo of body weight.

Torturing you to lose weight

Lose weight fast

Lose weight fast

According to Zeitlin, many people on the diet take the expression "you get nothing without suffering" a little too literally.

In reality, you won't be able to follow a diet if it's a punishment. It is unacceptable to inflict any torture on yourself.

The key to weight loss is to find a good strategy to follow without too much difficulty so that the weight does not come back.

Adopt healthy habits that you feel are likely to hold up in the long term, such as riding your bike to work or drinking tea instead of a latte.

How often should you practice a sport?

When it comes to weight loss, exercise can do as much harm as good. "Excessive exercise can cause injury and exhaustion in addition to stressing your body," says Jennipher Walters, co-founder of Fit Bottomed Girls. This can be detrimental to weight loss.

Plan weeks of rest in your workout program to give your muscles time to recover, which will help you lose weight in the long run.

You ban any form of reward

Healthy waistline weight loss plan

Healthy waistline

Go ahead, eat this chocolate cake on your friend's birthday. By allowing you to reward yourself from time to time, you're doing your waistline a favor.

"It's normal to want what you can't have," says Jennipher Walters. Restriction causes stress in your body, and that stress only amplifies the desire for everything you're trying to avoid."

Instead of depriving yourself of treats, Zeitlin suggests you follow the 80-20 plan: healthy foods make up 80% of your diet, and you can always reward yourself with the other 20%.

Lack of sleep weight loss

Lack of sleep weight loss

Dieters who get less sleep feel hungrier and lose less weight than those who get a good night's rest, according to a study published in the Annals of Internal Medicine.

"If your goal is to lose weight, skimping on sleep can really get in the way," says Plamen Penev, study director and assistant professor of medicine at the University of Chicago. Seven to nine hours of sleep per night is recommended.

Ignoring the hunger signals your body sends you

Snacking and ignoring your emotions are just two of the many culprits that sabotage your weight loss efforts.

But snacking only when you're hungry and putting food away as soon as you're full is a good way to avoid overeating.

"When we're really attuned to our emotions and our bodies, we're naturally more attentive and therefore eat the right amount of food that's better for us," says Jennipher Walters. It may take time to master, she says, but the results will be long-lasting.

Copying someone else's plan

There is no single approach to losing weight, no matter what the celebrity you follow on social media claims. "It's hard not to be swayed by social media, but you have to understand that no diet is right for everyone," says Brigitte Zeitlin.

Instead, make a list of goals and adopt a lifestyle that will help you achieve them. And don't hesitate to consult a registered dietitian for additional advice if you need it.

Using exercise as an excuse to eat

Do you think that 30 minutes of jogging has earned you the right to eat a cookie? Not so fast! Research shows that this seemingly harmless habit could sabotage your weight loss goals.

     In one study, people who exercised estimated that they burned almost four times as many calories as they actually burned - and consumed more calories than usual to "reward" themselves.

     Fortunately, there are many ways to motivate you to exercise, such as buying new exercise equipment or finding a training partner.

Weight loss mindset

Weight loss mindset

     Progress does not always translate into weight loss. Instead of getting lost in the numbers, Jennipher Walters recommends focusing on how you feel by dieting and exercising.

     "Do you feel more confident? Do you feel stronger? Proud of yourself and your body? she asks.

     Focusing on these victories will not only help you improve your relationship with your body but will also help motivate you to be more active."

weight loss smoothies

weight loss smoothies

     If you're on a diet, be careful! These smoothies aren't as effective as you think. Not only do they contain large amounts of sugar, but they can also make you feel less full.

Healthy smoothie recipes

     So it will only take a few minutes to feel hungry again," says Zeitlin. Tip: Reduce the sugar content of the smoothie by eliminating added sweeteners and limit your intake to a small snack rather than a full meal.

Thinking in terms of "all or nothing"

     Don't give up your diet because you made a small mistake. It's okay to pat yourself on the back if you eat a plate full of fruits and vegetables, but you shouldn't blame yourself if you sometimes succumb to a bag of chips.

     After all, you can only lose weight in the long run if you lead a balanced and stable life. "It's not all or nothing," says Wendy Bazilian. It's a continuum where you make an effort to focus on quality as often as you can."

Samir Sali

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