6 Weight Loss Blunders to Eliminate

Sometimes the journey to our ideal weight and healthy lifestyle is derailed by small and simple mistakes. If you are not seeing results from all your hard work, do not give up! In this article we look at six common weight-loss blunders people make and what to do about them to get back on track.

1. Expecting to lose weight like everyone else
Who hasn’t had a friend that they started a weight-loss programme with and they lose weight at a rapid pace, while the dial never moved on your scales? It is very common for some people to lose weight immediately upon starting a weight loss programme and for others to start gaining momentum after four-five weeks to get the same results.

This can be very frustrating and demoralising if you see others succeeding before you. Just know that if you are doing everything right, i.e., eating well and exercising consistently then you will eventually get results.

At the start of your weight-loss programme you are bound to notice a shift in your sleeping patterns and energy levels for the better. So focus on these positives aspects until you see the change in your dress size and shape.

If you need to seek help from a professional to ensure you are on the right track.


2. Disheartened by a plateau
Most people set out with the intention to lose weight and radically change their lifestyles. After dropping a few kilos most people expect this to go on indefinitely until they reach their ideal weight. This is just not the case. Realise that everybody eventually reaches a plateau. Consider it a rut for your body. Use this plateau to experiment and mix-up your routine to kick-start your results again. A plateau also gives you time to reflect on what you are really doing.

Start a food diary where you track your eating over five-seven days (always include a weekend) and really look at where you may be overindulging. Also assess your workouts. Are you finding your routine boring and unchallenging? The more used to something we are the more we operate on autopilot, which doesn’t deliver results. Try a new sport such as squash or increase the weights you lift and the whole routine.


3. Expecting rapid weight-loss
It pays to have realistic expectations when you start any weight-loss plan. If you have an important event coming up that you are using for motivation to lose weight, make sure you have enough time to reach your goals. Too often clients, for example, expect to lose 10 kilos in four weeks for their upcoming wedding!
Many TV shows show an unrealistic portrayal of people losing rapid amounts of weight. This can’t be done without a large team of experts and not to be tried at home!

The general rule of thumb for all good personal trainers is ‘the slower you lose weight, the longer you will keep it off”. Allow yourself enough time to lose the recommended 1 kilo per week to reach your goal weight.


4. Eating less to lose weight
This has been a long-held belief, which made the most dedicated dieters trip up. Most people are now becoming more aware of the recommended ‘five small meals a day’ rule. It is so important to eat enough kilojoules so your body can run smoothly and your metabolism can stay fuelled, and that you take in the right nutrients to have a functioning mind and body.

Plan a weeks worth of meals in a diary, with five small meals a day (three main meals and two small snacks). Planning really helps to ensure you know exactly what you are going to eat and also stops any unnecessary binging that occurs when we are famished.
Seek out a professional for a more accurate measure of how many kilojoules you should eat a day to reach your goal.


5. Not rewarding yourself
Too often we get hung up on what we haven’t achieved and fail to take note of the huge accomplishments we’ve made. Many clients lose upwards of eight-10 kilos in 12 weeks, yet still feel unsatisfied that they have five kilos to go! When you start a weight-loss plan I really recommend mapping out milestones or measures along the way to your ultimate goal. When you reach a milestone, go out and celebrate. Most people shouldn’t have food related rewards, so choose something like an afternoon at the movies, a massage (if this suits your budget) or even a new running singlet.

The key is to always acknowledge what you have achieved. The more you do this the more self motivated you will be to take your goals to the next level. Don’t get caught in the trap of thinking success is a destination! It may already be under your nose and you just have not acknowledged it.


6. Giving up at the first hurdle
Expect that along the journey to your weight-loss and health goals you will experience setbacks and challenges. Everybody has them. Remember, hurdles are designed to be jumped over!

Most people hold the assumption that if, for example, they skip a day of working out or they overeat, then their whole plan is doomed. Just get up, dust yourself off and keep going. Start again tomorrow or rectify the situation immediately if you can.

Like anything in life, losing weight is a challenge. Hopefully the above tips help you become aware of any mistake you may have been making on your path to better health and wellbeing. Work at your own pace, eat well, move your body and stay excited about what you are doing for yourself!

By Nalisha Patel
HealthMastery - Mobile Personal Training.
Visit www.healthmastery.co.nz