What To Avoid When Trying To Lose Weight
January 24, 2024
There is plenty of conflicting information regarding weight loss out there, from fad diets, to supplements, to apps - finding the best and healthiest method to weight loss can be challenging... Weight loss requires a caloric deficit, of course this can be achieved in faster ways, however slower weight loss is more sustainable over time and involve changes that are easier to adhere to. We have put together a list of common weight loss mistakes and how to avoid them to help encourage sustainable weight loss!
Don't Skip Meals
Skipping a meal may seem like a foolproof way to get into a caloric deficit, however studies have found that individuals who skip meals are at greater risk of consuming a lower quality diet, as cutting out a whole meal can make it difficult to get sufficient nutrition in throughout the day. In order to promote adequate intakes of essential nutrients, it is best to eat consistently throughout the day - aim to have breakfast, lunch, dinner, and snacks if needed. Eating less frequently can also make you feel lethargic, irritable, and can affect your focus. At the end of the day, the amount of calories you consume is more important than the amount of food you eat - you can have 3,4, even 5 meals a day, as long as you stay in a caloric deficit!
Don't Cut Out Food Groups
Some diets may recommend to cut out certain food groups or macronutrients, however, removing entire food groups from your diet can make it more challenging to get all the right nutrients in - this is why a varied, balanced diet is the general recommendation when it comes to a healthy diet. Low fat and low carbohydrate diets are both associated with risks of deficiencies in different vitamins and minerals. The best approach is to have everything in moderation! Opt to have a source of lean protein, healthy fats, and complex carbohydrates with each meal - this is optimal for not only adequate nutrient intake, but to support satiety and energy levels throughout the day.
Don't Rely On Meal Replacements And Supplements
Although meal replacements will include essential vitamins, minerals and macronutrients, they cannot substitute a varied and balanced diet on their own, as there are plenty of other compounds found in food that our bodies need. They can however be useful tools when needed, for instance if you need a balanced meal and do not have time to cook. And the same goes for supplements - they can be included as support when needed to help meet certain nutritional goals. Some specific supplements have also been shown effective in weight loss, however this is normally when combined with a caloric deficit, it’s therefore unlikely that the supplement alone causes weight loss, and diet and lifestyle modification is still necessary to help reach your goals.
Don't Exercise Excessively
Exercise can be an amazing tool for weight loss, however excessive exercise can cause stress and inflammation, and can impair recovery that is needed for consistent, healthy weight loss. Focus on exercising regularly, doing activities you enjoy, and taking rest days when needed. Intense exercise is not necessary either, as low intensity exercise may even be more beneficial for fat loss, and is oftentimes more manageable than high intensity exercise - however both high intensity and low intensity exercise can be beneficial. If you are new to exercising, try to make a start by exercising one day a week and slowly increase your workouts as your body becomes accustomed to your new routine.
The Bottom Line…
Instead of turning your life upside down overnight, make small changes to your diet and lifestyle over time - this will be easier to adhere to in the long run and will also be less of a shock to your system. At the end of the day, lifestyle and behavior change is what is going to lead to results in the long term!
