One of the most popular New Year’s resolutions is to lose weight. But it’s not as simple as hoping it will happen. When you reach a weight plateau, it can be frustrating to feel like no matter how hard you try, you’re not seeing results. In some of these cases, there may be habits that are preventing desired progress. But you don’t have to carry these habits with you into 2025.
These are the biggest pitfalls to avoid to increase your chances of fitness success. And the good news is that these aren’t as big changes as you think. However, remember that your weight does not determine your health. Be sure to consult your doctor. other aspects of your health You can focus instead of just focusing on losing weight.
1. Stop thinking short-term
Everything on this list is a hard truth in some way, but it’s often the one that’s the hardest to accept (and change). If you approach weight loss with a short-term attitude, you may not succeed outside of the yo-yo diet train.
Without a long-term weight loss approach, you can lose 10 pounds or more in two weeks, then realize that the therapy wasn’t working for you and suffer from rebound pain. This is a common phenomenon when people embark on strict diets such as the keto diet or keto diet. paleo or fad diet Promises rapid weight loss. In fact, for most people, a balanced diet that includes: all food groups In the long run, snacks are also the most effective.
To successfully achieve sustainable weight loss, or losing weight and keeping it off permanently, it’s important to understand that fad diets, excessive exercise, and “detoxification” usually don’t work. . They only last as long as your willpower lasts, and I’d be willing to bet that’s within two weeks to a few months.
Despite what the wellness industry would have you believe, there are no quick fixes, miracle cures, or magic pills when it comes to weight loss. To lose weight, you need to be diligent about a plan that supports long-term healthy habits.
of General recommendations for weight loss Weight loss occurs at a pace of 1 to 2 pounds per week, but initial weight loss may exceed that of a very overweight person, and then decreases to the recommended 1 to 2 pounds per week. Possibly. According to research, this effective method lose weight without Excess fluid or lean tissue loss And to avoid rebound.
Overcoming the “all or nothing” mindset will promote long-term weight loss.
2. An all-or-nothing mindset can be harmful.
Many people who struggle with short-term thinking also struggle with all-or-nothing thinking. I started my health and fitness journey with this mindset. I cut it all out processed food: no breadNo pasta or milk. cheese No individually wrapped snacks. I basically lived on chicken and vegetables. berry.
This would have been great, but then it wasn’t and I ended up running to CVS for as much chocolate and goldfish as I could hold in my hands. And since I’ve “ruined” my eating habits, I start eating as much as I can physically handle because “why not? I’ve already messed it up.” .
When this happens, you end up hating the snack you ate and go back to overly restricting your diet the next day. this is destructive cycle But that’s something I see all the time with my personal training clients. An “all or nothing” mindset can trap you in a never-ending cycle of losing, gaining, and losing, not to mention shame and guilt around food.
This all-or-nothing concept also applies to fitness. The most effective workouts to get in shape in the least amount of time If you feel like you’re not getting healthier or stronger by moving from side to side, you may be doing too much. Although it may seem counterintuitive, toning it down may be the answer to questions such as: improve fitness (And play the long game).
A supportive community, both in real life and online, can help you stay motivated to lose weight and stay healthy.
3. A stronger support system helps.
Supportive friends, family, and loved ones are essential to successful weight loss. If you ask my past personal training clients to name the most common reason they don’t stick to a healthy diet, I would say prejudice.
That’s correct. It may sound silly, but people are actually made fun of for eating healthy, especially in areas where food is an integral part of the culture. Growing up in south Louisiana near New Orleans, I had experiences like this often when I decided to change my eating habits.
At family gatherings and social gatherings, I’ve gotten comments like, “Is that all you eat?” Or, “Are you sure you’re not going to have dessert?” Or, sarcastically, “Next time, let’s do a salad potluck.”
It’s not fun to be ridiculed or ridiculed, especially about something you care about (like your health). Therefore, it is easy to fall into the trap of eating and drinking for social life. This is why a strong support system is key to long-term weight loss. Without it, traveling can feel lonely and scary.
If you feel like you don’t have a support system right now, try talking openly about it with your friends, family, or partner. Make it clear that they don’t have to change their diet if they don’t want to, but your health is very important to you and I’d appreciate it if they didn’t ridicule or belittle your efforts. I can tell you. .
If your IRL support system isn’t working for you, turn to online communities that promote both health and body positivity. I really love it Instagram Flex and Flow, health at every scale and intuitive eating community. These communities value health, not weight. This is helpful because if you focus on your health outcomes, you can easily reach your happy weight. Reddit also has a great forum (/r/roseito) is full of real stories about weight loss.
Exercise is important for an overall healthy lifestyle, but it’s difficult to lose weight through exercise alone.
4. Exercise alone can’t conquer everything.
If you’re at all familiar with the wellness industry, you’re probably familiar with the adage, “Abs are made in the kitchen, not the gym.” Even if your goals don’t include shredding your stomach, this saying still has meaning. Exercise alone cannot overcome poor eating habits.
Exercise should be part of your overall approach to weight loss. proven to help weight loss (Not to mention the long list of Other health benefits) However, it is difficult to lose weight through exercise alone. Many people overestimate the number of calories they can burn while working out. It’s usually much less than you think, and much less than the calories your body burns at rest during the day just by maintaining your current shape.
For example, a 154-pound man will burn less than 450 calories during one hour of intense strength training. If you don’t pay any attention to your diet, your efforts can easily be abandoned. The exact number of calories you burn while exercising depends on many factors, including your current weight, intensity of activity, length of exercise, age, and body composition.
Additionally, focusing solely on exercise can lead to a destructive cycle of exercising extra to burn calories you shouldn’t have eaten. Or you may feel like you need to “earn” calories through exercise. Either way, this approach can put a strain on your relationship with food and exercise, causing your weight loss to stall.
People who have been wearing it for years, etc. logic Your muscles burn more calories at rest, so you won’t gain weight even if you eat a lot of high-calorie foods. Even if you can lose weight or keep it off by eating what you like, that doesn’t mean it’s healthy.
A diet rich in fruits, vegetables, healthy fats, lean proteins, and whole grains is most effective for sustainable weight loss and good health. When combined with consistent exercise habitsonce you reach your goal weight, you’ll experience sustained weight loss and weight maintenance.
Chronic stress and lack of sleep can hinder your weight loss progress.
5. Sleep more, stress less, eat better
Losing weight is even more difficult when you’re under chronic stress. lack of sleep Or overworked. This scenario may be familiar.
- you motivate And I’m ready for the day. have plans after work interval running A healthy dinner is waiting in the fridge.
- A few hours into the day, the lack of sleep catches up with you. you arrive in the afternoon coffee.
- By the time I’m done with work, I’m too exhausted to go for a run. You decide to skip it.
- You’re tired and maybe a little stressed or feeling sick, so you forgo a healthy dinner and go to the drive-thru instead. Because I want to eat comforting food.
It’s fine if this happens once in a while (we all deserve a lazy night once in a while), but if this happens all the time, losing weight can seem impossible.
In fact, nutrition and exercise Just two components of a healthy life It can lead to weight loss. Although important, focusing too much on nutrition and exercise can overlook other factors that are just as important. sleep and stress management.
Supplements have no effect unless you take them.
6. Supplements alone can’t do all the heavy lifting.
I hate to be the bearer of bad news, but that fat burning… supplement Just having it in your medicine cabinet is not effective. Certain supplements can help you achieve your weight loss goals, but you need to put in the effort to make them effective.
For example, if you include a protein shake in the morning every day, Helps you feel full You may be able to suppress your appetite by eating continuously throughout the day. As protein intake increases, helps build musclehelp body reorganization.
Certain weight loss supplements include some evidence to support themBut no supplement is as proven as the method no one wants to take. Eat fewer calories than you burn.
