Most people believe that losing weight is a struggle. Often, times you feel that you have already done the right thing, only to notice that there are barely any results. If this is your case, you might be doing something else that hinders your progress. A lot of this has happened with those who took the hCG drops and diet plans, then complained that it didn’t work for them.
Here are the common mistakes weight losers commit all the time.
Focuses Only On The Weight Scale
It is impossible that you haven’t visited the weighing scale the day after you have started your diet program to lose weight. In fact, some people even start on weighing themselves the day they have started! Doing this all the time will only convince you that there is no progress with your diet.
Keep in mind that the number you see on the scale is only one aspect of the whole weight change. Weight is greatly influenced by a lot of factors. It is not just the cut down of calories in your meals. It also includes the fluid fluctuations in your body, plus the remaining food in the system. Your weight can fluctuate up to 4 pounds throughout the day, depending on a number of liquids and food you have consumed. There is also the increase of estrogen levels and many other hormonal changes among women – it leads to greater water retention and it will reflect on the scale weight.
If the number in the weighing scale is not moving, it is highly likely that you are losing your fat mass but still holding on the water. Don’t worry – you can still lose all those water pounds.
Eating Too Few or Too Many Calories
So which one is better? Neither of the two is better. But people going on a diet seems to misunderstand this.
Weight loss requires a calorie deficit. It means that more calories need to be burned than you consume.
It has been believed that a decrease of 3,500 calories each week would result in a one pound loss of fat. However, recent studies show that the calorie deficit will depend on from one person to another.
Some people think that they are not taking enough calories in their body. However, most people tend to under report and underestimate what they eat. So how do you become aware of your weight loss? You might be consuming too many healthy foods yet they are also high in calories like cheese and nuts. Make sure you watch the portion sizes when you eat. Also, decreasing calorie intake a bit excessive will only backfire on you.
Either you are not exercising or you are exercising too much. Doing either of the two would naturally result to failure in your weight loss goals. During your weight loss routine, you will inevitably lose some fat and muscle mass. The amount depends on a couple of factors.
If you don’t exercise while you are restricting the intake of calories, you are likely to lose muscle mass and at the same time go through a reduction of your metabolic rate.
In contrast to this, exercising will help minimize the lean mass you lose. It will also boost up the fast loss and prevent the metabolism from decreasing. The more of the lean mass you get, the easier it will be to lose weight and then maintain it.
However, you should avoid over-exercising, too. Several studies reveal that excessive exercise becomes unsustainable in a long term for many people and can lead to stress. Added to that, it will impair the body’s production of the adrenal hormones, the ones responsible for regulating the stress response.