Most people know that if you want to lose weight, you need to consume fewer calories and exercise on a regular basis. However, there’s much more to successful weight loss than just that. Among things you should do, there are also things you shouldn’t, and these mistakes can halt or even reverse your progress.
We researched the most common weight-loss mistakes and wanted to share them with you.
1. Overeating healthy foods
It’s easy to overeat healthy foods – you know they’re good for you, so you think a bigger portion won’t hurt. However, despite their healthy status, they can still lead to weight gain. Calories are still calories (and excess calories mean excess weight), even if they come from nutrient-rich whole foods, and foods like nuts, avocado, hummus, quinoa and brown rice are pretty high in calories to begin with.
Do this instead: look up single servings of healthy foods and stick to them. A single serving of avocado, for example, is 1/3 of a whole avocado. It’s fine to eat more than that, but it is necessary to keep the serving size in mind.
2. Having unrealistic expectations
Setting realistic, long-term goals for weight loss is a must. It’s understandable you want to lose as much as you can and do it as quickly as possible, but that can only be achieved through crash-dieting, which is neither good for your health nor helpful in maintaining your weight after weight loss since you’ll gain it all back after your diet ends. Having realistic expectations and understanding that weight loss is a gradual process will help you stay on track and not get discouraged.
Do this instead: adjust your expectations to a more realistic goal. For best long-term results, aim to lose one to 2 pounds a week.
3. Not eating enough fiber
When you’re trying to lose weight, it’s important to incorporate enough fiber-rich foods into your diet. Soluble fiber is especially helpful since it absorbs water and turns to gel, which moves slowly through your digestive system and makes you feel full longer. Fiber is also known to slow fat absorption, as well as keep blood sugar levels in check, both of which help your body store less fat.