I’m getting better at resisting that temptation because I know how bad it is for my weight loss goals. But there are plenty of weight loss mistakes to make.
Perhaps the biggest weight loss mistake is to try to do it alone. The support and accountability that friends and family can provide is extremely beneficial for almost any project.
FF30x is a weight loss program that's designed to give you an edge from day one. The support, accountability, and guidance have helped thousands of men transform their bodies and lead a healthier life.
Weight Loss Mistake #12:
Looking at the Scales Too Often
The first thing you probably do when wanting to lose weight is to take a look at the scales. Knowing where you stand gives you a base figure and helps you calculate how much you want to lose, enabling you to track that loss.
If you’re exercising to lose weight then you may also be increasing muscle mass. The scales won’t be going down, but you’ll be healthier.
If you’re not even exercising then looking at the scales too much can take away your motivation, especially if they don't go down as fast as you want them.
Either option is likely to damage your ability to achieve your goals.
Instead, weigh yourself just once every two weeks and take measurements of your waist, thighs, arms, and chest. The change in these will show you how your body is really changing.
Weight Loss Mistake #11:
Obsessing Over Calories
Counting calories can seem like a great way to eat less than your body needs. You’ll need to discover your maintenance calorie amount so you know how much to eat.
While counting calories can be helpful to some people, being obsessive about calories could have a negative impact.
A much better tactic is to have a good understanding of the amount of calories are in the foods you eat.
Skip the obsessive calorie counting. Instead, focus on eating healthily when you’re hungry.
Weight Loss Mistake #10:
Exercising Too Often
Exercise burns calories, that’s generally a good thing for weight loss. But if you exercise too much, you’ll increase your chance of injury, and risk burning out your body.
The result will be a long break before you can exercise again. In addition, your stress levels are likely to go up which can negatively impact your weight loss efforts.
The solution is surprisingly simple. Focus on 30 minutes to an hour of exercise per day, preferably alternating days between cardio and strength training. Take a couple of rest days if you're pushing it too much.
Weight Loss Mistake #9:
Not Doing Enough Strength Training
Strength training, bodybuilding, or weight lifting is often overlooked when you’re trying to lose weight. In fact, it is the most common of weight loss mistakes among older men.
The theory is that you don’t want to bulk up, you’re trying to lose weight.
But, the reality is that strength training increases your metabolism, burns more calories, and improves your ability to do other exercises. The effects of strength training last long after you've finished your workout.
For weight loss, choose some exercises that allow you to focus on upper body one day and lower body another. You should be aiming for 10-12 reps and 3 sets with the maximum weight you can manage in order to complete all the reps.
Don’t be ashamed to start light and build up; it’s better than getting injured on your first attempt.
Weight Loss Mistake #8:
Opting for Low Fat Foods
It can seem like a no-brainer to choose low fat, low sugar, or even no-sugar foods.
Unfortunately, those foods are still processed and the sugar and fats are replaced with sweeteners and artificial flavorings. They can actually be worse for your waistline!
Instead, check out the perfect plate eating method.
The aim is to make every plate ¼ protein, ¼ carbohydrates, and ½ vegetables. Once you perfect the approach you’ll even find you can prepare meals in advance; saving you time and reducing temptation on a daily basis.
Weight Loss Mistake #7:
Not Enough Protein
Protein is essential for your body. It is an important part of the process of repairing muscles and it can help you to feel fuller for longer. This will reduce your desire to snack.
However, too much protein will be stored as fat, increasing your weight. On the other hand, too little protein is likely to leave you feeling hungry at the wrong times, which leads to snacking.
Fortunately, adopting the perfect plate approach to eating, as mentioned above, will help to ensure you have all the nutrients your body needs.
Dieting is incredibly popular. But, most diets are designed to be extreme, which can encourage weight loss. The problem is that once the weight has been lost, or partially lost, you’ll return to the way you used to eat. This will result in your gaining all of the weight back.
In fact, as many as 65% of dieters will actually return to their pre-weight loss figure or higher, at some point after finishing their diet.
The answer is actually simple. Don’t go on a diet. Instead, make small changes to your eating habits which make you eat healthier. If you do these gradually they will simply become part of your lifestyle and will be sustainable for life.
Weight Loss Mistake #6:
Drinking Too Much
A little alcohol is good for you. Experts recommend no more than one drink a day to maximize health benefits. The problem is that for many men one drink turns into several. It’s courtesy of socially acceptable norms.
In short, a man can’t go out for just one drink because it doesn't look manly enough!
But don’t forget that virtually every drink contains calories. There is no point in spending an hour or more sweating in the gym if you’re simply going to drink those calories back on in ten minutes.
Give yourself a limit when you’re going out drinking. If you can’t stick to one then add water between drinks; it will help you feel full and slow down your drinking rate.
In addition, you can opt to be the designated driver, or you can choose not to go out every night. There are plenty of other things you can be doing with that time!
Weight Loss Mistake #5:
Not Drinking Enough
The human body is approximately 60% water. You need to replenish it regularly in order to flush toxins out and help your organs and cells function properly.
Water can also help to keep you feeling full, reducing the likelihood of your snacking when you shouldn't be.
But that’s not all! Water is also a great option whenever you feel hungry. The modern world is used to instant gratification. This has led to an assumption that you’re hungry even when you’re actually just thirsty.
Every time you feel hungry drink a glass of water. If you still feel hungry in 15 minutes then you really are hungry! This won’t just reduce your calorie count, it will also help your mind to learn the difference between hunger and thirst.
Weight Loss Mistake #4:
Not Changing Your Workout
Working out is great. Whatever activity you choose to do there is nothing so satisfying as successfully reaching the end of your exercise routine. You’ll know you've been burning the fat and making yourself healthier.
But, if you do the same workout every time you’ll be surprised by how quickly it loses its effect.
Your body is very good at adapting. Running the same route for 30 minutes every day will become predictable to your body and it will adjust to accommodate it.
You won’t burn the calories you think you are and you won’t get the benefit you want.
Instead, try alternating strength training and cardio, mixing up the exact exercise as you go. Feel the burn, it will show that it really is working.
Weight Loss Mistake #3:
Not Getting Enough Sleep
Sleep is essential for so many of your body’s functions. It is when your body balances it’s hormones and repairs any damage to your body.
Two hormones that are affected by sleep levels are ghrelin and leptin. Ghrelin’s role is to control your appetite. The more ghrelin you have in your body the hungrier you’ll feel. Unfortunately, if you don’t get enough sleeps you’ll wake up with high levels of ghrelin.
In contrast, leptin makes you feel full. The higher the level of leptin, the fuller you’ll feel and the less need there would be for food. Again, leptin levels increase while you sleep; not getting enough sleep is going to make you crave food more during the day.
Set yourself a bedtime and make sure you can get between 6-8 hours of sleep every night. You’ll feel much better for it and your weight loss will improve!
Weight Loss Mistake #2:
Relying On Smoothies
Finally, it can be tempting to stop eating regular meals and start consuming smoothies. After all, many celebrities tell you how fantastic and effective these things are.
Unfortunately, the truth is that a liquid diet is not going to keep you feeling full; leaving you more like to graze or give into temptation.
In addition, if you’re on a liquid diet you’re going to notice the difference on the toilet. As they say, you are what you eat; if you’re only drinking liquid then that’s what’s going to come out.
Smoothies can be healthy as long as they don’t have too much sugar or added sweeteners. But, they should be an accompaniment to a small, but healthy, meal or snack.
Weight Loss Mistake #1:
Not Asking for Help
Too many men wait for too long to ask for help. Asking for help doesn't feel masculine.
But, the simple fact is that you don’t know everything and nor should you! You probably wouldn't dream of trying to do the company taxes, there are professionals for that. Equally, there are professionals in weight loss.
Join the FF30X program today and you’ll get access to hundreds of healthy eating and exercise tips. But, most importantly, you’ll gain the support of men like you; people who are trying to lose weight, build lean muscle and become better versions of themselves;
You can learn the weight loss mistakes to avoid and it will help you reach your goals. But join the FF30X program and you’ll have everything you need to become the man you want to be.
Your new friend & health coach, Stuart Carter Head Training Staff, The Fit Father Project Brotherhood Nickname: “The Fit Brit” Bragging Rights: 16 Years in the fitness industry, Author of ‘The Easy Fitness Guide', Father of 4 boys and Husband to a Venezuelan beauty.*Please know that weight loss results & health changes/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched info on weight loss weight loss mistakes.