Have you tried all kinds of diets for weight loss, and nothing seems to be working? Eating less but still gaining weight? Eating more zero calorie foods but still not losing weight? Maybe it’s time you consider the following diet mistakes.
Well, if you felt a ‘yes’ for any of these questions, then you definitely have to revamp your weight loss steps. Because often, even with the right steps, you may make some crucial mistakes. And in such a case, it’s essential to consider the following mistakes.
In fact, the American Council on Science and Health (ASCH) claimed that about 50% of people follow inappropriate diets. So weight loss certainly isn’t as easy as it sounds. It takes a lot of intense planning. Only with well-researched weight loss tips will your weight loss plan be successful.
These 8 diet mistakes will help you understand why you can’t lose weight no matter what dietary changes and steps you take:
1. Low-fat Pitfalls
Generally, if a food is high in fat, it will also be high in calories. But that doesn’t necessarily have to be all bad. Often high-fat foods are more satiating than low-fat foods that are high in sugar.
So which one’s a better option? Well, that depends. If you can be satisfied eating a smaller option, then go for the high-fat option. But if you think that you might feel tempted to overeat, choose the lower fat option.
Either way, portion control is a highly effective technique even if you think that a food is diet-friendly.
2. Following Only An “Avoids” Food List
I know that an avoid list can change your life easier by taking the guesswork out of what food you can and cannot eat. But while an avoid list can offer you clear guidance at the start of a diet, it can also lead to misinformation and resentment.
From my personal experience, I can attest that every single time I try to stick to one of these lists, it’s even more difficult than the last.
The best way to eat healthily is to evaluate what you’re eating when you’re eating it. That does not mean that you cannot treat yourself. You deserve to give yourself a treat every once in a while.
But don’t eat it just because it is sitting right in front of you. Be thoughtful and aware of what you eat, and take your time to really enjoy those treats. Even if it is just one time, if you let yourself enjoy the experience, you won’t crave it as much.
3. Fad Diets
Don’t feel bad if this has happened to you; it’s not your fault. It’s just that there are a thousand different diets out there, and each one of them claims to be the best way to lose weight. But most of these diets require you to avoid whole food groups or restrict calories.
Diets such as Atkins, Paleo, and Weight Watcher are some of the most popular fad diets that are not at all sustainable and only lead to temporary weight loss. For most people, sticking to a healthy amount of calories is more effective than restricting a specific macronutrient intake.
Regardless of what diet you are on, always include nutrient-dense foods in your diet because they will provide a feeling of fullness and help you stick to your weight loss goals in the long-term.
4. Not Getting Enough Shut-eye
Alright, this is someone that everyone just knows; we cannot live without sleep. It’s a vital human activity. Even if you’re really busy, its crucial that you get atleast seven to eight hours of sleep.
The number of hours you sleep is directly correlated to how much you eat. Studies have shown that people consume an average of 600 more calories on the days they are sleep deprived (1). That’s because a lack of sleep raises the levels of ghrelin (the hormone which makes you feel hungry) and lowers levels of leptin (the hormone that makes you feel full).
5. Portion Sizes
Portion sizes are a much bigger culprit than you could’ve ever imagined. Most of us keep making portion size mistakes all day long. If you’ve been on a diet for a long time but aren’t seeing any results, you should consider getting a small digital scale to measure each portion of food you consume.
Chances are that you might be eating more than a single serving of many foods, and that might sabotage your weight loss plan. In that case, a digital scale to measure your portions could be just the thing you need.
6. Monotonous Diet
Once you start to see some progress with your weight loss routine, you might decide to stick to the exact same meal prep every day in hopes of continuing to see the same results.
But that’s the biggest diet mistakes you could make. A fixed structure may prove to be successful for some. But for the vast majority of us, a monotonous diet can lead to complacency.
And before you know it, you’ll hit a weight loss plateau.
Every year, this happens to thousands of people, and that’s because when you start a new diet, it shocks your body and results in quick weight loss. But as you adjust to your new diet, you will not continue to see the same weight loss results.
However, you must understand that a weight loss plateau is not necessarily a bad thing. Being stable is way better than gaining back the weight.
7. Paying too much attention to the scale
If you’re exercising a lot but still aren’t seeing any significant change in your weight, don’t worry. That does not mean that you’re not getting leaner.
Any exercise routine that involves weight training will result in an increase in muscle mass. When that happens, you could lose inches without seeing any change on the scale. That’s because muscle mass takes up les space than fat mass.
So, if you lose a pound of fat and gain a pound of muscle, your weight will stay the same. The best part? Muscles burn more calories than fat. So, an increase in muscle mass will help your body burn more calories even when you’re just sitting still.
8. Inconsistency and Impatience
Deciding on a workout routine and following is all well and good, but if you don’t stick with it consistently, you’re not going to see the results you want.
Your progress does not depend on how bad you want it but on how committed you are to it. So, you’re going to have to commit to both your diet and your exercise routine. Yes, that includes weekends too. If you’re only committed Monday through Friday, don’t expect to meet your weight loss goals any time soon.
But most importantly, you need to understand that losing weight is a marathon, not a 100m sprint. So, if you do not see the results you want, don’t be too hard on yourself. Your body needs time. Just stay committed and be patient, and you’re bound to see results.
I completely understand that getting no results from your weight loss diet plan can be extremely frustrating. It can make you feel helpless and hopeless, but I want to stress and tell you that – it’s okay. You are not the only one.
So take a deep breath and read through these reasons and diet mistakes. These 8 diet mistakes will help you understand the loopholes in your weight loss plan. Therefore, you can correct them and reach your weight loss target more quickly and safely!
If you liked this post and want more help choosing the right diet for you, check out guide to finding the right diet for you.