Embarking on a new weight-loss plan can be daunting. There are so many different ideas, theories and diet plans, that it can feel impossible to figure out what works best for you. As if that weren’t enough, some TV shows feature extreme weight losses that are nearly impossible for anyone to achieve in real life. By comparison, you may feel disappointed in slower progress with your own weight loss.
Despite all the challenges a new weight-loss plan presents, you can set yourself up for success by having realistic goals and avoiding these very common diet mistakes.
Do not expect instant results
Don’t be discouraged if you don’t see big weight loss results each week. According to the CDC, evidence show that it’s safest to lose between 1 to 2 pounds per week. Healthy weight loss is part of an ongoing lifestyle, and it can take time to see results from new diet and exercise habits.
Do not cut out major food groups
We know there are a lot of gluten-free and dairy-free products out there, but if you don’t suffer from food allergies or sensitivities, you may be missing out on essential nutrients. Cutting out entire food groups can also lead to strong food cravings and binge eating, which would defeat the purpose of eliminating these foods.
Do not skimp on meals
Skipping meals or eating tiny portions may seem like a great way to lose weight, but it can end up leaving you hungry. Feeling hungry can lead to poor food choices or eating too much at your next meal. Instead, opt for 3 balanced meals and 2 or 3 small healthy snacks per day. A good way to understand portion sizes is to measure foods with a kitchen scale, such as our Precision Digital Kitchen Scale. The recessed platform makes it ideal for containing foods when weighing them.
Do not make too many changes at once
It’s tempting to change your diet completely and start a new exercise regimen at the same time. However, making many big changes will feel overwhelming and those new healthy habits will go by the wayside. Instead, make small changes once a week, such as bringing a healthy lunch to work each day. Once you’ve mastered one new habit, add a new challenge, such as increasing the intensity, or duration, of exercise.
Do not rely on willpower alone
Willpower is important, but it’s not always reliable when tempting foods are available. It’s especially difficult if you’re hungry or tired. Instead, set yourself up for success by removing the temptation. If you know you can’t resist cookies or chips don’t keep them in the house. If you really want a treat, you’ll have to leave the house to indulge yourself.
Do not cut back on sleep
Establishing new healthy habits can take extra time out of your day. Don’t cut out sleep so you can exercise or cook healthy meals. A good night’s sleep lets your muscles repair from exercise and helps balance the hormones that regulate hunger. Sleep deprivation can cause you to crave sugary and fatty foods and leave you less inclined to work out.
Do not think that it’s “all or nothing”
Don’t think that you must do everything perfectly every day or else your diet is ruined. Truthfully, no one is perfect and slip ups do occur. One mistake is not going to wreck your efforts. Learn from what you did, think about how to prevent it in the future, and move on. Your next snack or meal is another chance for success.
Do not perform exercises that you hate
Don’t choose activities based on how many calories they burn – focus on exercises that you enjoy. When you don’t enjoy your workout, you’ll make excuses to avoid doing it. You’ll stay more consistent if you look forward to your exercise. Not a fan of spin class? Don’t force it. Instead, take a dance class or hit the elliptical machine. With so many varieties of workouts available, find something you enjoy.
Do not forget to yourself accountable
When you hold yourself accountable, you are more likely to achieve your goals. To help stay on track, you can join a weight loss group, find a diet buddy, or use a diet and fitness app. Regular weigh-ins are another way to hold yourself accountable. Our Precision Plus Digital Bathroom Scale has a roomy platform that allows you to stand comfortably while weighing yourself. The large display has a cool blue backlight that is easy to read.
If you prefer a scale that provides more data, we recommend our Precision Body Fat Bathroom Scale. The Body Fat Scale measures weight, body fat, body water, body muscle and bone mass using electrode technology and it beeps when your weight is locked in so you can step off the scale to read it more easily.
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