Trying to lose weight is a challenge for most. And primarily that is because whatever they do, does not always translate into the numbers they are waiting to see on their weighing scales. No one would like to be a candidate for weight-loss all their life and when one doesn’t get the desired results, they tend to give up.
Weight-loss professionals and trainers say that one of the most common complaints that they get to hear is that, “We are doing everything right yet we aren’t losing weight”. Experts say that one of the reasons for this could be that they are following advice that is outdated and tips that are misguided. We spoke to fitness professionals and clinical nutritionists to find out more about the mistakes that should be avoided to lose weight.
SETTING THE WRONG TARGET
Diet and weight loss plans depend on your current health, eating habits, age, food preferences, hormonal levels, activity and other details. And keeping a weight-loss goal that is not achievable is one of the first mistakes that one commits. Being realistic about the weight-loss goal is one of the most important parts of any diet plan. Attempting to lose more than one kg per week is ideally not recommended, say, doctors, nutritionists, and trainers.
FOCUSING ONLY ON THE SCALE WEIGHT
Checking your weight twice a day won’t help! Fitness professionals say that the number that shows up on your scales depends on whether your food is still retained by your system (weight of undigested food) and whether there is enough or excess fluid in your body. So, if you were 60 kg in the morning, by evening you could weigh around 61 kg just because of these above-mentioned factors. Water weight can be gained and lost in a day.
NOT DIFFERENTIATING BETWEEN WEIGHT AND INCHES
When you work out, you tend to lose fat and gain muscle wherein your weight does not show much change on the scale, but you may lose the extra flabby inches around your waist and thighs.
NOT BALANCING WHAT YOU EAT WITH WHAT YOU BURN
A clinical nutritionist says, “You are what you eat — your weight is nothing but a balance of how much you eat and how much you burn (exercise). Learning this art of balance is a one-time, deep-rooted effort that each and every one of us must make. And then maintaining your body weight will be easy.” She adds, “Walking, swimming and eating, all are calorie burning processes, then why would they not let you lose weight? But while burning the calories through exercise, you are eating just as much or maybe a little more, you will not see the scale going down.”
NOT HEEDING CALORIE INTAKE
It is essential to keep a tab on the number of calories your body actually needs and how much you end up giving it. Recent research has found that calorie deficit needed to lose weight varies from person to person.
FALLING FOR GIMMICKS
Losing weight cannot just be about cutting down food, popping a pill or gulping down some shake. It is a plan that needs to be charted out by qualified nutritionists and fitness experts. Randomly going for diet plans you just heard or read about will do more harm than good. Opt for professional advice that helps your body stay healthy in the long run, even while losing weight.
NOT CONSUMING THE RIGHT AMOUNT OF CALORIES
Studies have shown that most of the time we tend to underestimate and underreport our calorie consumption. Healthy foods like nuts might have too many calories, so monitoring your portion sizes and helpings is a must. Decreasing your calorie intake is also a big no-no, say, experts, because it can hamper your rate of metabolism and also lead to muscle loss.