5 Common Weight Loss Mistakes
Working your socks off in the gym and still aren't seeing results ?
You think you are doing everything right; and silently start cursing your bad genes. Before you blame that, have a look at some of the most common mistakes people make while trying to lose weight.
Mistake 01 : Overeating Clean Food
There are three main aspects to nutrition.
Quality food would warrant an entirely different article. In a nutshell though here's the Rule : Avoid processed and refined foods, sugary and fried.
The quantity remains the most important factor out of the three. If you are trying to lose weight, the math is quite simple : the amount of calories in (food) needs to be less than the amount of calories out (any physical or metabolic activity).
Some people tend to overdose on even clean foods e.g. fruits.
Remember, "Moderation is Key". When eating clean, diet is as much about quantity as it is quality. Overeating even lean food can add weight. Find a way to track how much you are putting in your system on a daily basis. Keep a food journal or use a calorie counting application and regularly track your body weight / body measurements to assess your progress.
Mistake 02 : Inconsistent Patterns
Going to a gym with no concrete workout plan is not going to lead to great results. You need to stick to a fitness regime for a reasonable period and you will see tremendous results. A good plan consists of 2-4 strength training days mainly comprising of compound movements such as squat, deadlift, bench press, shoulder press, chin ups, lunges, etc. and 2-3 days high intensity training (HIT) cardio on.
Similarly, skipping meals or having inconsistent eating patterns are a BIG NO. Plan your meals in advance to avoid this.
"Consistency is the key to Success".
Mistake 03 : Cheat Meals vs. Cheat Days
This one is pretty self explanatory.
Cheating involves overeating so cheating too frequently erases large portions of your caloric deficit required for sustained fat loss.
Cheat meals though not necessary, are for people on really low carb diet as it helps them replenish their glycogen reserves. It also helps people to feel satisfied after eating a little of their favourite food once every 5-7 days.
Many people like to believe that being “good” during the week allows them to go binge on the weekends.Thinking it’s all right is a problem.
Mistake 04 : Overdoing Steady State Cardio
Steady state cardio eats muscle and raises cortisol levels. A combination of weight training and HIT is far more effective. Weight training leads to muscle growth which in turn increases your body’s calorie requirement; making it easier to lose weight without having to eat too little. If that wasn't enough, it also makes you look toned when that fat melts away. Weight training and HIT both boost metabolism and hormonal function which leads you to burn more calories throughout the day.
Mistake 05 : Consuming “healthy”,“low fat”, “sugar free” packaged food
Needless to say too much, paraphrasing Greg Glassman, if something has a food label, it is best avoided; JERF, or Just Eat Real Food - Real food doesn’t come in a box marked gluten-free, low-fat, organic, all-natural, wholesome, vegan or high-fiber.