Common weight loss mistakes

When embarking on a weight loss journey, it’s essential to navigate with care to avoid common weight loss mistakes that can hinder progress.

Common weight loss mistakes

The reasons why people struggle to lose weight are not the same for everyone. Each person comes with their own mix of biological, psychological, behavioural and environmental factors. However, if weight loss is difficult for you, chances are you are making one or more of the mistakes below.

Drinking your calories

Drinking calories is way easier and less satiating than eating calories. Most people will recognise soft drinks and alcoholic beverages as empty calories. However, there are other beverages such as juice, coffees (with milk and/or sugar and/or syrup), other beverages made from powders (e.g. chai, flavoured coffee sachets, hot chocolate) that can be high in calories (and sugar) and should be avoided while trying to lose weight.

Overestimating calories out

Many people overestimate the amount of energy burnt by their chosen type of exercise. Not all exercise require the same amount of energy. Moreover, the biggest component of most people’s energy expenditure is the basal metabolic rate (the amount of energy needed to be alive) rather than the energy burnt in an exercise session.

Not eating enough

Energy restriction is a valid weigh loss strategy, however eating too little (1200 kcal seems to be a popular choice) can be detrimental as they can lead to losing muscle mass, which is metabolically active.

Not understanding what macros do in your body

Many people don’t understand the roles of macronutrients (protein, fats and carbohydrates) in the body, hence they don’t understand which macros to prioritise to support their health and performance goals.

This lack of understanding can lead to fear, such as fear of fats or fear of carbs. There is no reason to fear macros as you can use them to your advantage.

Eating too little protein

This goes hand in hand with the previous 2 mistakes: eating too few calories and not understanding what macros do in your body. Not eating enough and/or not eating enough protein will likely lead to muscle mass loss, which is not good news for your body composition and metabolic rate.

Don’t drinking enough water

Water is required for many, if not most, processes in the body. Not drinking enough water can impact your digestive, metabolic and elimination/detoxification processes. Dehydration affects our cognition and decision making. Often times we think we are hungry when we are really thirsty.

Eating too many ultra-processed foods

Ultra-processed foods, made using multiple physical, biological and/or chemical processes and are designed to be hyperpalatable. Because of this, these products lead to a double whammy of inducing overeating and delivering more absorbable energy than less processed foods.

Not keeping a food log/diary

Keeping a food log or diary can help you realise how much energy and macronutrients you are actually taking, how often you are deviating from your plan, etc. Food logs are also useful because logging every single bite is annoying, therefore it can be a great way of stopping you from mindless snacking.

Not weighing yourself

If you are trying to lose weight and you are not weighing yourself regularly, it will be hard for you to course-correct in order to achieve your goal. You need to keep in mind that small fluctuations in weight are normal and nothing to panic about.

Not eating the macronutrient ratio that is right for you

Human metabolism works roughly the same for everyone but there is individual variability. Some people are better at using carbohydrate as fuel, while others are better at using fat as fuel. Some individuals require more protein to maintain or build muscle. Therefore, there is no magic macronutrient ratio that fits all bodies.

Eating out too much

Restaurant and takeaway foods tend to be higher in energy than homemade foods because of the amount of fat used in dishes and/or the portion size. Therefore, eating out too much will likely lead to an energy intake higher than your requirements.

[Photo by Towfiqu barbhuiya on Unsplash]

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