How Weight Loss Plans Can Go Wrong
“Hey, you’ve gone fat!”, this simple line might be a nightmare for many of you. Gaining even a little bit of weight might seem really problematic to you, and for that, you might start looking for measures to lose the extra weight. Or, there are many who have been overweight for a long time and have finally come to the realization that they need to lose some of the extra weight. Or, some just want to look a bit more fit by losing some weight. Whatever the reason, losing weight has been a primary concern for many of us.
But losing weight isn’t an easy task. Even after making weight loss plans very thoroughly and carefully, it can all go wrong. You might feel like you’re doing everything right, but it’s still not working. There might be some reasons for your weight loss plan not working per your expectations. There are some common mistakes that can hinder the progress of your weight loss journey. Let’s discuss how your plan can go wrong.
Focusing On The Scale-Weight Only
Even after faithfully sticking to a diet plan, it is really common to feel that you are not losing weight fast enough. But you should know that your weight is influenced by several things, such as fluid fluctuations and how much food remains in your system.
Your weight can fluctuate by up to 1.8 kg or 4 lbs over the course of one day, based on how much liquid and food you’ve consumed. Also, especially in women, hormonal changes such as increased estrogen levels can lead to greater water retention, and that will be reflected in your scale weight. If the number on your weight scale isn’t moving much, you might be losing fat mass but holding on to the water. Also, you might be gaining muscles while losing fats.
So, make sure that you are noticing how your clothes fit you after a while and take pictures of yourself to compare your pictures from time to time in order to measure if you are actually losing weight, as scales might not always show much difference.
Eating Too Many or Too Few Calories
For weight loss, you need to burn more calories than you consume. The calorie deficit rate isn’t constant; it can vary from person to person. You might think that you aren’t consuming as many calories as you need, but as most of us have the tendency to underestimate what we eat, you actually might be taking exactly what you need or more. So, if you take more calories than you need, it won’t help your cause.
Also, if you take too few calories, it will be counterproductive. It can make you feel hungry ravenously and make you eat impulsively in the end. Also, your metabolism and muscle mass can also drop. So, make sure to take exactly the amount of calories you need.
Choosing Diet or Low-Fat Foods
These kinds of foods are often considered good choices for weight loss plans, but they can be really counterproductive at times. As many of these foods are loaded with lots of sugar to improve their taste. Also, low-fat foods can make you feel hungrier rather than keep you full; as a result, you might end up eating even more. So, instead of having these foods, you should choose a combination of minimally processed and nutritious foods.
Not Eating Enough Fiber
Having a low-fiber diet can compromise your efforts for losing weight. Fiber-based foods can hugely benefit you in losing weight. As they help to reduce appetite and fill you up so you’ll eat less. It also helps to absorb fewer calories from other types of foods.
Eating Too Much Fat on a Low-Carb Diet
Low-carb diets and ketogenic diets can be really effective for weight loss. According to research, it can work to reduce your appetite and lead to a spontaneous reduction in your calorie intake. Many ketogenic and low-carb diets allow unlimited amounts of fat, as it is assumed that the suppression in appetite will keep calories low enough for losing weight.
However, it might happen that some aren’t experiencing a strong enough signal to stop eating. And they might consume too many calories to achieve their expected calorie deficit. If you add large amounts of fat to your food or beverages and are not losing any weight, you might want to cut back on the amount of fat.
Not Eating Enough Protein
If you’re trying to lose weight, it is really important for you to get enough protein. Protein-based food can reduce appetite, increase the feeling of fullness, increase metabolic rate, decrease calorie intake, and protect muscle mass during weight loss. So, in order to optimize weight loss, make sure that your meals contain high-protein food.
Not Exercising Enough or Exercising Too Much
If you don’t exercise enough while restricting your calorie intake, you might lose more muscle mass, and your metabolism is likely to decrease too. Exercising can help minimize the amount of lean mass you lose. Also, boost fat loss and prevent your metabolism from slowing down. The more lean mass you’ll have, the easier it’ll be to lose weight and maintain the weight loss.
Then again, over-exercising can be a bad thing, as it is neither effective nor healthy, and it can cause severe stress.
Continuing to Drink Sugar
Even if you cut off soft drinks or other sweetened beverages to lose weight, continuing to drink different fruit juices can affect your weight loss plans, as they are loaded with sugar. And they might cause the same problems as other sweetened beverages.
Having Unrealistic Expectations
Having different health-related goals, especially specific goals to lose weight, can keep you motivated, But if you take up unrealistic goals, it might work against you. As it can lead to frustration and make you give up altogether when the reality doesn’t match with your expectations. So, it is important to make your goal more realistic and modest to increase the chances of your successful weight loss.
Losing weight can be a matter of patience and perseverance. You need to make plans that will suit you properly and set goals realistically. And make sure that you aren’t making the same mistakes that are mentioned above. It will help you to lead a successful weight loss campaign.
Did you find this article helpful? Share your thoughts with friends...