10 Common Weight Loss Mistakes

healthy living

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1. Cheating calories – this is something I found myself doing unconsciously and when I took notice, I realised I was eating 300-400 more calories than I thought I was and this is important if you’re trying to lose weight.

You sometimes feel that if you don’t track something you eat then the calories don’t count or you may alter how much you eat on your tracker, only to see a number you prefer. If you do these things while tracking, you shouldn’t feel ashamed because I’ve done them too, but in the end we’re only cheating ourselves.

However, you shouldn’t grow obsessive and track everything to the last gram, you should only be more conscious of how many calories you’re taking in if you do want to lose weight.

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2. More exercise means more food – this is a sensitive topic, what I mean by this is, if you want to lose weight you need to be in a caloric deficit; you can exercise more and eat the same amount of calories, but if you eat more then it won’t make much of a difference.

Remember to always consume the healthy amount of calories for your body, this is influenced by sex, age and activity. For example; I eat about 1200-1300 calories when I am trying to lose weight, but you may need more than I do. Keep in mind that the minimum amount of calorie intake for a woman is 1200 calories, you can find out how many calories you need to lose weight on any online calorie calculator, but always consult your doctor before taking any drastic measures towards your exercise or eating. Everyone’s body is different so take into account any conditions you may have.

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3. Eating the wrong portions – portion control is something I’ve had ups and downs with, at one point my portion control was really strict but then I found myself going overboard, but lately I feel like I have a good grasp of it.

An easy way to measure is using your hands, the size of your palm for protein, a fist for veggies, a cupped handful for carbs and a your thumb for fats. These are doubled for men.

Another method is to use a slightly smaller plate, fill half of your plate with veggies/salad and fill a quarter with carbs and another quarter with protein.

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4. Starving yourself – this is obvious but still worth mentioning, do not believe that if you skip a meal or feel hunger pangs that you are losing weight. What you are truly doing is sending your body into starvation mode, which means next time you eat, your body will store it as fat – it’s a survival mode.

Therefore, distinguish when you are feeling hungry from when you are thirsty or bored and eat if you are hungry so that you are not depriving yourself.

 

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5. Ignoring Macros – calories aren’t the only important factor, macros – proteins, fats and carbs- are significant to your body type. Some of us work better on a high fat meal plan, while others are on high protein or high carb. This again depends on your body type and physical goals.

When losing weight it’s probably best to figure out which macros work best for you, I have some high carb days and some high protein days and my macronutrient ratio is usually 40-50% carbs, 30-40% protein and 10-30% fats. This works for me, I do not obsess over tracking macros, but if you feel like you are stuck in your weight loss journey, then it may be worth taking a look at.

 

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6. Doing only Cardio – many of us fear that strength- training will bulk us up and we just stick to cardio, but that is far from the truth. Strength-training will tone and define your muscles and it is essential for fat loss. To grow bulky like men and some women, you would need a crazy amount of gym time and an intake of various supplements. So don’t shy away from the weights, mix your cardio with some strength-training and you will definitely see a difference.

 

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7. Pre-Workout and Post-workout – with the media posting the routines of fitness experts and athletes, many of us feel that we need to have pre-workout and post-workout meals to efficiently burn fat or lose weight, but that’s not always the case. Many of us prefer a fasted workout in the morning, while some of us feel more energetic after a snack. Don’t feel obliged to have a pre or post-workout if your body doesn’t need it. Remember to be mindful of how your body feels.

 

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8. Binging on healthy foods – the irony of weight loss, most of us now realise that bingeing on unhealthy food isn’t going to help us, so we throw away all the junk food and have a healthy grocery haul. However, even though pop chips are better than fried chips and vegan, sugar free chocolate is better than normal chocolate, if you’re sitting on the couch binge eating them, you’re still not going to lose weight.

Now, I’m not saying don’t switch out your junk food, all I’m saying is that moderation is everything. One small bag of pop chips or one square of healthy chocolate isn’t going to hurt you, but know that binging healthy food is harmful as well.

 

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9. Skipping Rest Days – rest days are important because your body needs to heal and your muscles need time to regenerate. On rest days, you can include stretching or a walk to have some movement but take that day off. Plus knowing you have a rest day coming up also helps you remain strong throughout the week. Just remember not to have your rest day on the same day as your cheat day.

 

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10. Thinking Food is the enemy – this is something I found myself slipping into. You shouldn’t feel guilty if you ate a few calories more or ate something considered unhealthy. Your mental relationship with food is just as important and if you have stumbled in your weight loss, then just take a moment and take back control.

Food is not the enemy, so don’t deprive yourself. Be proud that you are making an effort and if no one has ever said this to you before, well done for taking a step towards a healthier and happier you!

 

Thank you for reading this and I hope you can take something from this post to help you with your goals. Please like and follow for more posts like this one, xoxo.

7 Ways To Promote Gut Health

healthy living

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  •  Detox water– drinking warm lemon water in the morning helps to boost your digestion and metabolism. I usually squeeze half a lemon into warm water, and I drink this on an empty stomach. You can choose to add honey, ginger or apple cider vinegar to further promote the anti-bacterial properties.                                          However keep in mind that ginger and the apple cider can be harsher on sensitive digestive systems and these may not be the right ingredients for you. It all depends on how you feel.

 

  • 1 month reset– this can be challenging but it is definitely worth the effort if you want to re-establish gut health or repair any damage. The reset involves avoiding sugar, processed foods, gluten and dairy for a whole month. The reason for a month is that it takes quite some time for your body to eliminate gluten. I have been consistently  gluten and dairy free for years now and I know it’s not easy for everyone, which is why a reset may be a better option for most people.Processed foods involve anything store-bought that has those long ingredients lists     that you can’t even pronounce and sugar would be refined sugars such as; white bread, pasta, white rice, cane sugar, energy drinks, sodas and cake. I know it hurts. On the bright side, you can use unrefined sugars such as coconut sugar.

 

  • intermittent fasting – this is something I’ve mentioned before, it’s a versatile method and you can read more about the various methods to approaching it. I’m currently on the 16/8 method, which means I fast for 16 hours and eat during the 8. I don’t eat any less or more, this is just to give your gut more time to rest. It also has the added bonus of promoting weight loss.

 

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  • 5 daily servings – it is recommended to have 5 servings of fruit and vegetables, preferably in their raw state. Try to incorporate these into your meals; an easy way would be in a breakfast smoothie. I like having fruit with my oats, veggies with my main meals and fruits as snacks, this allows me to get in my 5 daily servings. This is because they are packed with fibre which help improve gut health and digestive movements.

 

  • 1-2 days w/o meat/poultry – this is a weekly habit that is pretty easy to keep up with. Meat and poultry are pretty hard on our digestive system, so it’s beneficial to let our gut heal and repair by taking 1 or 2 days off. From this, you can try to observe how you feel, as your gut often affects how you feel overall, you may find yourself more energised on these days.

 

  • massage your greens– this seems unusual but it actually works, while greens do provide us with fibre, their cell structure may be hard to digest. This is why you should massage greens, like kale for example, with some olive oil to break it down.

 

  • intolerances/allergies – this is something that has completely changed my life. Food intolerances are not to be underestimated, they can seriously damage your gut and your overall health. If you can get tests done for your allergies, that’s great, but most of the time you have to understand your body’s reaction yourself. Notice how you feel after eating certain foods and gradually eliminate those you feel do more harm than good. I have an intolerance to gluten and dairy, but I am allergic to peanuts, soy and seafood and it’s often trial and error with this, for example; I can drink almond milk and use almond flour but I can’t eat almonds.

You can always research more about food types and their effects for your own knowledge or if you think you’re reacting badly to certain foods. I’d suggest learning more about high histamine, high folate, and high copper foods, just to get started. Of course this depends on your body type, it’s always helpful to get tests done to check if you have any deficiencies or excesses, as that may also be a factor.

I hope you all enjoyed this post, if you have any tips you’d like to share, leave a comment down below. Thank you all for reading and please follow for more tips like these, xoxo.