Everybody who wants to lose extra weight successfully must realize that it means clearing countless physical and mental hurdles. As there are numerous ways to accomplish before reaching your goals, you should find the most appropriate for you.
Before you decided to start the process, it is better to see a specialist—the weight loss coach—who will help you to avoid many mistakes that by the most of the people have been done. You will really need a help to make the best plan for achieving and sustaining your goal.
In this article you will find, some shared advice of the leading weight loss coaches, who found plenty of mental and physical mistakes that decrease the progress.
- You’re not eating enough.
According to Kyra Williams, a certified weight loss coach, if you are working out and burning 2,500 calories a day—but only consuming 1,200— then you stimulate your body to store fat. In that case, the calorie shortage will slow down your metabolism, which causes harder building muscles.
So, new weight loss rule should be: Don’t be afraid to eat! However, eat a plenty of healthy lean proteins (fish, chicken, turkey, and tofu), carbohydrates (starchy veggies, think fruit and whole grains), healthy fats (avocado, nuts, oils and seeds), and an unlimited amount of greens.
Bonus: Intake of 1,800 to 2,000 calories of these healthy foods keeps you so full and satisfied.
- You’re doing all cardio and not enough weights.
The common mistake, according to Williams, that usually women make is a consideration that muscle mass is what helps you burn fat. That is true that cardio burns calories, but the effects on building muscles are not enough. If you want to burn more fat long after you’ve worked, then, lifting weights will help, because it keeps your metabolism accelerated.
Your new weight-loss rule: Two to three days a week add some weights to your cardio routine (20 minutes or so), or even simply doing body-weight exercises like crunches, push-ups, and pull-ups, says Williams.
You should begin with lighter weights, fewer reps or easier positions, and increase the challenge as you get stronger.
- You tell yourself you’re “on a diet”—permanently changing your lifestyle.
Having in mind her experience, Kate Martino, a physician assistant and weight loss coach, stated that her clients who are looking for short-term fixes, harder maintained results than clients who make changes for the long haul.
Not only losing weight should be your goal, but making lifestyle changes, because it helps you learn the tools to reach your goals and maintain your weight loss for life.
Your new weight-loss rule: Avoid the word “diet” from your vocabulary, and experiment while exercising, until you find what realistically works for you, advices Martino. The key at this point is to make lifestyle changes, not only to help you achieving your goals but to enjoy simultaneously.
- You haven’t established a good support system.
When you are alone it will more difficult to succeed, so work with a group of friends and family who can support you, says Martino. If the other people around you are not in your team, or at least don’t support you in the changes you’re making, make an effort to change their mind, don’t stay alone.
Your new weight-loss rule: Find a partner (relative or friend) to join you, or at least let your loved ones know about your big goals. It will affect them to keep your goals in mind rather than appealing you to change your course, advices Martino.
- You’re not setting specific goals.
According to Elle Kealy, a certified nutrition, fitness, and weight loss coach, the key to success is to break an overwhelming target into little steps that can be more easily managed. It means that it will be better to approach your goals as a series of smaller, more realistic habit changes, than focus on one at a time.
Your new weight-loss rule: Set goals that are Specific, Attainable, Measurable, Time-bound and Realistic. Start by committing to drinking 8 glasses of water a day for the first month; the next month stick to that and swap out half the cheap carbs on your plate and continuing reach your smaller, attainable goals, which will help to substantial lifestyle changes over the long term.
- You overestimate the calorie burn of a single workout.
As it is explained by Chris Nagel, an exercise physiologist and personal trainer, many of his clients will use a great workout to justify poor decisions during the rest of the day. He advices to not treat yourself to dessert because you had a great session earlier that day because on this way you’re overestimating how much benefit you really got. It can result in your overeating, he says.
Your new weight-loss rule: Your caloric demands and appetite increase when you increase activity levels. So, you should monitor your portion sizes and follow your healthy eating plan.
- You aren’t consistent with your efforts.
As Nagel stated, this is one of the biggest mistakes for clients. To have visible weight loss, your body should be constantly exposed to physical activity and proper diet.
Your new weight-loss rule: Keep your momentum going, don’t make a break for a longer period (e.g. a week) because it will put you right back at the beginning, explained Nagel. When you realize that you are slipping for extended periods of time, then immediately get back on your program.