Are You Making These 9 Weight Loss Mistakes?
Losing weight is frustrating. Next week is someone’s birthday. Summer is coming up.
Next thing you know, the holidays are here, and now it really makes no sense to start.
It seems like today, tomorrow, or the next day is never the perfect time to start.
And we all know…
That you know…
You should exercise, eat better, and maybe simmer down on Takis a bit. But, I don’t mean that full-blown “100 % clean eating” stuff because I’m pretty sure real Mexican tacos, salted caramel ice cream over banana nut bread or chocolate don’t fall under that category.
And nobody is trying to get rid of tasty foods like those. Especially when you can lose weight and still enjoy the foods that make you smile from ear to ear.
I just mean make better choices.
You wish you could just stick to the plan for real this time, eat better, make it to the gym or workout at home, consistently.
And lose the weight.
And you can. But if you can’t, could it be because you’re making these nine weight loss mistakes?
1. Let’s be honest; you’re not eating enough
You’re always hungry.
Dieting is hard and it’s even harder when you tell yourself to eat less and less.
It’s not uncommon for someone trying to lose weight to eat very little calories. I mean it makes sense right? Eat less and lose weight.
But, that’s one of the reasons why we fall off track. Because you’ve probably been dieting for so long that when you run into delicious foods, you’ve told yourself you can’t eat, goodbye self-control.
*Goes to the pantry to grab oatmeal and finds Oreo’s, oops! 30 minutes later, you’ve entered a food coma.
Weight loss isn’t about being on a diet or eating low calories all year round, and it definitely doesn’t mean restricting yourself hardcore to low calories for a couple of weeks.
Yes, you need to eat fewer calories to lose weight.
But, if you’ve been eating under your maintenance calories for months, go ahead and bump your calories to maintenance level. Maintenance, meaning, you’re eating enough not to lose weight or gain weight.
After doing this for a couple of months, when you do decide to drop calories for weight loss, your body and mind will be in a much better place to tackle on a successful weight loss journey.
2. you are stressing the heck out
I don’t think a lot of people realize how stress affects your fitness goals.
School, work, family, grocery shopping, making it to the gym! Everything all at once can be overwhelming.
Give yourself a break. Let go and let things be. The thought of my entire day used to race through my mind as soon as I woke up. I felt like I was always trying to keep up with one thing or another, and you want to know what I did on days like this. Not a damn thing on my list.
Before you go to bed, write down your to-do list for the next day. But, to-do lists can also get really really long. So I also recommend highlighting the top 5 things that have to get done to help you prioritize it a bit more.
3. You’re focusing on the little things that don’t matter
There are so many articles all over the internet, promising you how to lose belly fat with certain exercises, and while they are great exercises, the truth is there is no such thing as spot reducing.
I know it’s not what we want to hear, but it’s the truth.
Growing up, I was always the tallest Latina out of the group, the skinniest, and the one with the biggest boobs. I was so shy that I swore I’d get a boob reduction when I was 18. (update: I definitely did not, those were just my insecure teenage thoughts)
Everyone holds fat differently, and the toughest area to lose fat will be the place you hold fat the most. For me, it’s my upper body.
The best thing you can do is stick to a training program, count your macros, be consistent, and be patient.
Having trouble find a workout program, check out my free 3 day glute workout
There used to be a lot of talk about how many meals a day, you should have to speed up your metabolism or whatever and when the best times to eat were.
But, recent studies have shown that this is not true and when you eat or how you split up your meals doesn’t matter.
Back when I first started my fitness journey, I was bartending and coming home at 1 in the morning. If you’ve ever worked in the restaurant industry, your “break” pretty much meant, run to the back of the kitchen and eat whatever you can as fast as possible.
I usually had snacks for those quick 5 seconds breaks, but when I started my fitness journey, I would meal prep my dinner, so when I got home, I could just plop it in the microwave for a minute and BAM, dinner is served. So yes, I would sit in the kitchen, have dinner at 1 in the morning, and watch youtube videos.
And yes, I still lost weight.
How many ever meals a day you have and when you eat depends on what your day to day looks like. In the end, as long as you fuel your body with enough food for the day to match your goals, you’re set.
Eliminating food groups
No amount of broccoli or “healthy” foods will result in the ultimate weight loss.
I think we can all say we’ve done this. We got rid of the Krispy Kreme donuts, homemade tortillas, pancakes, french toast. I could go on forever.
*Raises hand. But, guilty! The internet is drowning with bad vs. good food advice. How was I supposed to know any better back then?
This is exactly why I love flexible dieting because you can still eat foods like chocolate, candy, and pancakes without thinking you’ve completely thrown your diet out the window.
Now, this doesn’t mean I’m saying all hail to eating those types of foods all the time. Because, although, taste good, they don’t give you as good of bang for your calories or #health as more nutritious foods do.
Treat yourself to a variety of foods and eat foods that make you feel good.
4. Not planning ahead
Back when I was bartending, I would work 12 hours shifts on the weekend and eat whatever I could snack on during my shift and finish my shift off with a whole rack of ribs and a warm banana bread pudding with vanilla bean ice cream.
Clearly, I had quite the appetite.
If you’re always on the go, you could always buy prepackaged snacks like trail mix or set them up in plastic baggies yourself.
And if you haven’t tried overnight oats give them a try. They’re honestly, to this day, my favorite and easiest breakfast or snack to prep. This was you’re not eating the first thing in sight when you get hungry.
5. Eat cray cray on weekends
It’s really nothing new. The weekend is here, and it’s time to get loose. Go dancing, be social, or be the homebody you are and celebrate the weekend at home.
Weekends don’t have to be a disaster, click here to check out how you can stay on track over the weekend.
6. you’re Not eating enough protein
While the thought of hearing the word protein sounds like a huge tub of protein powder, that’s not quite the case.
Protein fuels your body, and by adding protein to every meal, you will begin to notice changes.
Protein powder is great for on the go meals like smoothies, protein pancakes, or other DIY treats. Add protein in your meal through foods like tempeh, seafood, legumes, tofu, and more.
7. you’re Relying on supplements for progress
No matter how many times you’ve heard that in order to lose weight you need to eat better and exercise, we still fall into the trap of supplements promising us to burn faster, get rid of hunger, or have a flat stomach.
Why? because sheesh, some of those supplement companies really know how to market their expensive promising products and take our money.
You don’t need any of it, I promise. The only products you can catch me buying are protein powder and maybe a pre-workout or creatine every now and then.
8. You’re tired and Not getting enough sleep
Sleep is super important. If you’re not getting enough sleep, try setting a set schedule to wake up and fall asleep at the same time to help you build up a routine. Avoid being on the phone late at night and swap it out for a book instead.
And if you’re having extra trouble sleeping, try playing a meditation video on youtube to help. This meditation video has been my favorite one for almost a year now, and I swear it knocks me out every time.
9. you’re Looking at your health as short term
If you’re always looking for the next best diet, you’re wasting your time.
And if you’re serious about losing weight, you need to look at creating a healthier life as a long term thing.
To start, try swapping out foods, moving your body more, and getting rid of the diet mentality.
Some, if not all, of the things I listed go against everything you’ve heard in the past about losing weight.
Take the time to introduce a few of the points I mentioned in your everyday life little by little to create new habits.
Let me know, did I miss any other weight loss myths floating around out there?