Losing weight is a great way to look better and become healthier. However, many dieters forget the health related aspects of losing weight. As a result, they can harm their bodies and even sabotage weight loss in the process of shedding pounds. In order to be a healthy dieter, avoid these ten mistakes.
1. Severely Restricting Calories:
Usually, the average dieter should be losing one to two pounds per week. This translates into a calorie deficit of 500 to 1000 calories per day. Eating less than this causes the body to go into a crisis mode, which slows down the body’s metabolism and makes it harder to lose weight.
2. Completely Depriving Yourself of Your Favorite Foods:
Almost everyone has a favorite treat that is less than healthy. However, this doesn’t mean that you have to shun your favorite foods entirely. Ice cream, cookies, and triple bacon burgers may all be enjoyed in moderation. Perhaps once a week, incorporate a little ice cream or a mini burger into your allotted calorie intake. Completely depriving yourself of these foods may result in a binge later on.
3. Skipping Breakfast:
Breakfast is the meal that starts your day. Skipping breakfast might not only translate into less productive mornings, but could also result in eating more throughout the day.
4. Not Exercising Properly:
When trying to lose weight, both one’s diet and exercise regimens play a factor. Incorporate cardio to burn calories but remember to lift weights as well. This increases muscle mass, which results in the body burning even more calories in the long term.
5. Making Temporary Changes:
When losing weight, your diet and exercise are generally more severe than when you’re simply trying to maintain your weight. However, when you’ve reached your goal, don’t go back to your old lifestyle with no exercising and eating whatever you want. Such a turnaround will eventually result in regaining weight.
6. Not Taking a Multivitamin:
With restricted food intake, it can be very easy to not intake enough vitamins and minerals. Take a multivitamin to make up for this potential loss.
7. Drinking Sports Drinks Unnecessarily:
Sports drinks contain electrolytes that athletes may lose when they sweat heavily. However, it’s unlikely that you’ll have lost a dangerous amount of electrolytes when walking on a treadmill in an air-conditioned gym. Sports drinks contain sugar (which means calories), so stick to water or low calorie sports drinks unless you are truly in need.
8. Keeping Your Exercise Routine the Same:
The body can adapt to perform certain tasks with more efficiency over time. The result? You burn fewer calories when you exercise. To prevent this, change your exercise regimen every few weeks. For example, slow or speed up the rate at which you normally run, or try biking or swimming instead.
9. Binging after Breaking Your Diet:
After dieting for weeks, it can be tempting to eat an entire pint of ice cream or six doughnuts in one sitting. And sometimes, this happens. However, don’t use the fact that you have broken your diet once as an excuse to break it further. Doing so will only result in slowed progress. So when you have broken your diet, immediately get back on board.
10. Focusing Only on the Amount You Have to Lose:
Yes, it is important that you remember that more weight should be lost. However, when you are a month into your diet and seven pounds lighter, congratulate yourself. Don’t dwell on all the dieting and exercise you still have left to do. Enjoy the thinner, fitter body you have now!
And remember; consult a physician before attempting to lose weight.
I am a premedical student going into my junior year and have gone on a diet myself.