It’s common to make the decision and jump head first into a weight loss effort. But after a great start, many people gradually lose their motivation when reality doesn’t meet their expectations. Not having a solid, realistic weight loss plan and being impatient are two very common problems that discourage people.
Realistic goals can help keep you on track and motivated so that you hit your mark, many people expect to lose several pounds within a few days. Gradual and slow weight loss is not only healthy but also more sustainable.
Here are the top biggest weight loss mistakes you should avoid during your weight loss journey.
1. Being sleep deprived: If you are not losing weight despite exercising a lot and following a strict diet, the reason can be sleep deprivation, not paying attention to getting proper sleep is one of the biggest mistakes people make when trying to lose weight. Sleep levels are linked to the hormone levels. Sleep deprivation leads to an increase in the secretion of the hormone cortisol, which triggers fat storage. To make your weight loss target a reality, try to get at least 7 to 8 hours of restful sleep daily.
2 Skipping meals: Eating patterns, such as frequency and distribution of eating throughout the day, can have a huge impact on your weight loss progress. Many people think reducing calorie intake by skipping meals will help speed up weight loss but in reality, skipping a meal can often lead to overeating at the next meal because you are even hungrier. Plus, skipping meals can negatively impact your blood sugar level, metabolism and energy level. So, if you’re a born eater at regular intervals, keep it up. Just be sure to choose healthy foods.
3. Stress: Stress is a fact of life, but unfortunately excess stress can prevent you from losing weight. Even worse, it can add some extra pounds despite eating healthy and exercising daily. During stress, your brain instructs your cells to release cortisol, a hormone that makes you crave sugary and high-fat foods. The burst of adrenaline during stress ultimately leads to adrenal fatigue, which causes your body to store more fat, this ultimately results in weight gain. Getting rid of all anxiety and stress is not possible. However, you can manage your stress to keep your cortisol levels and weight under control. Try relaxation techniques like meditation and deep breathing to help reduce stress.
4. Neglecting protein: Several nutrients play a key role in several aspects of body-weight regulation and protein is one of them. Protein is the most satiating macronutrient, and it helps keep sugar cravings at bay and prevent excess fat deposits due to sugar overloads. So, increased dietary protein along with physical activity and an energy-controlled diet can help reduce weight. Protein aids in thermogenesis, a metabolic process in which the body produces heat to burn calories. Include protein-rich foods in your diet to enhance fat burning, reduce appetite and improve your overall health.