For many people, weight loss is an ongoing battle. You probably have friends who count calories, spend hours at the gym, and follow crash diets without dropping a pound. The truth is that most dieters make mistakes that stall their progress. Simple things, such as eating too little protein, over-training, and drinking your calories, can make it harder to shed fat.
To slim down, be prepared to change your diet and exercise habits. If what you're doing now is not working, here are five common weight loss mistakes you can fix today:
Obsessing Over the Scale
Believe it or not, the scale doesn't always tell the truth. First of all, it's not too accurate. Fluid retention, bloating, hormone fluctuations, and muscle gains can make the scale go up. For instance, most women gain four to nine pounds before and during their period because of the hormonal changes that take place in their bodies. However, it's just water weight.
If you work out hard, you'll gain muscle and lose fat. Muscle tissue takes up less space in the body than fat, but has a greater density, so it weighs more. This means your weight will go up. Stop obsessing over the scale and use a tape measure or skin fold calipers to track your progress. Taking before and after photos can help too.
Eating Too Little
Weight loss requires a calorie deficit. This means you need to take in fewer calories than you burn. The problem is that most dieters go to extremes. Any diet that provides less than 1,200 calories a day will slow down your metabolism while leaving you tired and sluggish. Additionally, you'll feel hungry and deprived.
Eating too little can be counterproductive and stall your progress. If your calorie intake is too low, your body will enter the fight-or-flight mode and begin to store fat for energy. This leads to weight loss plateaus, elevated cortisol levels, fatigue, mood swings, depression, and even weight gain.
If you've been on a low calorie diet for weeks or months, gradually increase your food intake. This is called reverse dieting and helps your body recover from starvation. You might gain a few pounds, but once you begin to lower your calorie intake, the fat will melt away.
Not Eating Enough Protein
Protein is crucial for fat loss. This nutrient helps prevent muscle loss while on a diet, promotes satiety, and supports bone health. It also keeps your metabolism up, so you'll burn more calories after a high-protein meal. Compared to carbohydrates and fats, protein takes up to 30 more energy to digest.
For best results, have protein at every meal. Opt for steak, chicken breast, turkey, tuna, sardines, salmon, tofu, cottage cheese, eggs, and lentils. CLICK Coffee Protein Drink mix, the coffee lover's protein drink, is a great choice too. CLICK Coffee Protein Drink is a delicious beverage that packs 16 grams of protein per serving and has just 120 calories. Additionally, it delivers 23 essential vitamins and minerals that boost your health and a double shot of espresso coffee to keep you CLICK’n!
A 40-week study conducted in 2010 has found that subjects who used meal replacement dropped significantly more weight than those who reduced their calorie intake but stuck to regular meals. Replace one or more meals with CLICK Coffee Protein Drink Mix to drop weight and keep hunger at bay! Enjoy it for breakfast, at lunch, or whenever you're craving sugary treats.
Drinking Empty Calories
Surprisingly, many dieters don’t count soda, cocktails, and fruit juices towards their calorie intake. These beverages contain nothing but sugar and empty calories that make you fat. On top of that, they are loaded with chemicals that cause hormonal disorders, thyroid dysfunction, sluggish metabolism, migraines, and even cancer.
Researchers have actually found that soft drinks are the primary source of sugar in the modern diet. Diet soda and sports drinks aren't better either. If you're serious about weight loss, stick to water, unsweetened ice tea, tea, green smoothies, and protein-based drinks like CLICK Coffee Protein Drink mix.
Steady state cardio does burn calories, but it also slows your metabolism and causes muscle loss. That's why most fitness models and bodybuilders skip their cardio sessions in the off season. The more cardio you do, the lower your energy expenditure.
There are better ways to burn fat and shape your body, such as full body circuits, metabolic training, tabata, and HIIT. These workout methods are fast-paced, causing an increase in metabolic rate. Unlike steady state cardio, they help build muscle and take less time to complete. For example, tabata sessions last as little as four minutes and boost your metabolism for up to 36 hours post workout.
Don’t forget about strength training, which increases muscle size and improves body composition. Lifting weights is more effective than cardio for fat loss. Mix weight training with HIIT and plyometrics to ignite your fat burning engine and get faster results in less time.
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