Looking to finally shift those 10kgs in 2018 once and for all? Avoid these common weight loss mistakes and you could soon reach your goal.
Eating too little
The less you eat, the more you lose, right? Wrong! In fact, restricting your kilojoules too much can result in a plateau: stubborn weight that just won’t shift. Cutting your food intake down to 1 000 kilojoules or less a day won’t just make you feel starving, it’ll damage your metabolism and cause you to lose muscle mass, too – which is what you don’t want. Stick to eating controlled portions of delicious, healthy foods instead.
Eating too much
So you’re making healthy food choices, well done! That doesn’t mean you can load your plate with groaning portions though. Too much of anything is bad, even healthy food, and you could be overeating without knowing it and sabotaging your best efforts at the same time. Again, controlled portions are your friend, so make sure you get a good balance of the food groups in your eating plan without blowing your kilojoule allowance.
Drinking your kilos
You’re eating decent portions of healthy foods but still not losing any weight. What gives? Well, you might be taking all your meals into account, but what about your drinks? Just because they’re liquid doesn’t mean they don’t count (unfortunately). If you’re filling up on flavoured water, fruit juice and even alcohol, you’re potentially taking in more kilos than you should be, which will affect your weight loss efforts down the line. Stick to slimmer versions of your favourite drinks or play it safe with water to see the results you’re looking for.
Exercising too much
It’s very common for people starting a weight loss programme to hit the gym and hit it hard. After all, you want to start with all guns blazing! The problem is what happens afterwards, when you’re stiff and sore, and need crutches to help you walk around the house. Congrats, you’ve done too much too soon, and will probably tire yourself out of training altogether if you carry on. Don’t make the mistake of taking on more than you can initially handle. Start with two to three light exercise sessions a week, then build up to more high-intensity training once you’re stronger. Remember: slow and steady wins the race.
Weighing yourself too often
If you’re eating right and exercising regularly, it’s natural to want to jump on the scale and track your progress as often as possible. However, while the scale can be useful when measuring weight loss, it’s not the most reliable tool. If you’ve eaten a lot of sodium or a heavy meal, retaining water, on your period or if you’re bloated, you’ll weigh in as heavier than you actually are – which could lead to a bout of angry binge eating as a result. Don’t let the scale grind you down. Track your progress with measurements or pics instead, and keep on investing in the health of your body, mind and soul.
Want to get your S.O involved? Here are 5 tips for working out as a couple!