So, you are ready to go on a journey to lose weight. You now know what you need to do to lose weight- but wait, do you know what things to avoid on this journey?
Read this article to know more about the 7 pitfalls in your weight loss journey and how to avoid them.
Obesity is the most common public health disease in the US. Obesity is bad for you because it can lead to high blood pressure, type 2 diabetes, heart diseases, stroke, etc. Obesity is a disease that happens to you when you consume more calories than required and these calories are converted into fat in your body. If your BMI (Body Mass Index) is less than 30 then you don’t have obesity but are overweight (for your height/weight range). If it is above 35, then you suffer from obesity which is dangerous. But if you lose weight, you might be able to control its complications. So, it is important to lose weight to live a healthy life.
Pitfalls in the weight loss journey
- Setting high expectations: One of the most common mistakes people make is setting high (almost unachievable) goals. It is good to set a goal on how much weight you want to lose, but the problem arises when you start expecting fast results (that is not possible). You get disappointed and start feeling stressed or depressed, which can lead to stress eating (and then weight gain). So, take it slow and follow proper techniques for weight loss. It will take time, but the results will be astonishing.
- Not consuming the right diet: Not consuming the right diet leads you to weight gain rather than loss. You should cut down on any extra snacks or meals you have (the extra snack that you consume during your break). Which diet should you follow and why? The best diet you can take for your weight loss journey is ketogenic and plant-based diets because these diets are low in calories and high in fiber and nutrients. There are other diets you can choose according to your weight loss goals. Don’t skip fats in your diet, instead eat foods that contain unsaturated fats which are good for health to avoid nutritional deficiencies.
- Not doing the right kind/quantity of exercises: Doing lots of workouts does not help with weight loss. Why? Doing intense workouts leads to stress on your muscles and body. And no workouts, just crash-diets lead to muscle loss and lower your metabolism, which again leads to weight gain. So, follow the right exercise plan for weight loss and build muscle to make your body fit.
- Not sleeping enough: Sleep is particularly important for your weight loss. Not getting good quality sleep for 7 to 8 hours leads to you getting midnight snacks and then morning coffee overload (to feel fresh for work, after the unfinished sleep last night) which leads to gaining weight. So, to lose weight effectively, having decent quality sleep is especially important.
- Quit Processed foods/snacks/drinks: It’s time to quit your favorite junk food. Yes, you heard me, right? French fries, burgers, pasta, chips, ice cream, candy bars, processed meat, soda, juices, alcohol, etc. They may be tasty but are not good for your health because they lead to many diseases such as type 2 diabetes, cardiovascular problems, non-fatty liver diseases, and some cancers too. So, instead, eat fresh fruits and vegetables which are high in fiber and nutrition (and lower in calories).
- Drink plenty of water: Drinking plenty of water is particularly important as 2/3 of our bodies are made up of water (and liquids) and water plays a significant role in maintaining overall weight. Drinking less water leaves you dehydrated, which can increase your cravings for calorie-rich foods and slow down your metabolism, making you feel weak at the same time. And you end up eating more than required which leads to weight gain. So, keep yourself hydrated.
- Reduce your stress: Stress is something you can’t avoid but you can learn techniques that help reduce stress. Feeling stressed for a long time leads to obesity as in stress you have cravings and ‘stress eating.’ Learn and apply techniques and exercises such as meditation, mindfulness, deep breathing techniques, yoga, etc., or you can talk with family and friends to reduce your stress or join a support community.
Losing weight is a hectic process-it takes time, patience, persistence, and the right effort. You need to make many changes in your lifestyle (such as diet changes, exercising, sleeping patterns, learning to reduce your stress, and avoid processed foods, etc.).
Want a daily routine plan that you should follow for your weight loss journey?
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