We have all heard it, or said it, before. “I eat really healthy, workout plenty, and I still can’t lose weight.” Why is this problem so common? Because we derail ourselves over and over again. Time and again we make both classic and modern mistakes that have a huge impact on weight, health and quality of life.
Here’s the top blunders we commit:
- Assuming “good” calories don’t count. Whole grains, fruits, vegetables and low fat dairy are so important for your health. But large portions and eating too much causes weight gain, period. The truth is, unless you burn off as many calories as you take in, you will put on pounds.
- Not eating often enough. It may be tempting to “save” calories for dinner out or the weekend, but that can sap your energy, mess with your mood and force your body to burn muscle for food- which slows your metabolism. In addition, you are likely to eat about 30% MORE calories later than you would have if you stuck to your regular schedule. Instead, eat every 3 to 5 hours.
- You don’t weigh yourself enough. The best way to avoid being overweight forever is to not get too fat in the first place. But you won’t know unless you track your progress (or your need for “creep” correction). Successful losers weigh themselves every few days and cut back immediately when they eat too much.
- You put the time in again, and again, and again. But not the intensity. Max out your workout by combining strength training, plyometrics and cardiovascular exercise. You not only save time, but your burn more calories. Cardio only workout? Interval training has been proven to be the “magic bullet” of fat loss. Changing the intensity of your workouts forces your muscles to work harder.
- You skip the strength training completely, even occasionally. Weight lifting builds muscle. The more muscle you have, the more calories you burn. Period. While exercising. Or while at rest. How? Strength training causes micro-trauma to the muscles. Your body torches additional calories to rebuild the muscle.
- You don’t get enough sleep. Sleep is the cornerstone of weight management because of the impact it has on your hormones. Hormones that control how you burn fat, how you store fat and how you maintain muslce. Hormones like cortisol, which causes you to accumulate fat in your belly. And dive face first into a bag of chips (either potato or chocolate)! What’s the best cure? At least 7 hours of shut eye.
- You don’t stick to the “one a day” rule. Drinks, that is. Instead, you skip the work week cocktails and have 6-7 drinks over the weekend! What’s the problem? When you have 3 drinks in a night, your body has hundreds of calories to process before it can break down food calories or stored fat. Plus, alcohol temporarily keeps your body from burning fat because it can’t store calories from alcohol for later, the way it does for food calories. When you drink, your metabolic system must stop what its doing (such as burning off your last meal) to get rid of the booze.
- You don’t have enough grit. Grit is essential to success, no matter what your goal. Anyone who has incredible determination and discipline can achieve great things. Get tough!
Fitness Matters Inc 