Losing weight can seem very tough. Sometimes you feel like you’re doing everything right, yet still not getting results.
You may actually be hindering your progress by following misguided or outdated advice.
Here are 15 common mistakes people make when trying to lose weight.
1. Only focusing on the scale weight Many factors can affect scale weight, including fluid fluctuations, muscle mass gain and the weight of undigested food. You may be losing body fat even if the scale reading doesn’t change much.
2. Eating too many or too few calories Consuming too many calories can stop you from losing weight. On the other hand, too few calories can make you ravenously hungry and reduce your metabolism and muscle mass.
3. Not exercising or exercising too much A lack of exercise can lead to loss of muscle mass and lower metabolism. On the other hand, too much exercise is neither healthy nor effective, and it may lead to severe stress.
4. Not lifting weights Weightlifting or resistance training can help boost metabolic rate, increase muscle mass and promote fat loss, including belly fat.
5. Choosing low-fat or “diet” foods Fat-free or “diet” foods are typically high in sugar and may lead to hunger and higher calorie intake.
6. Overestimating how many calories you burn during exercise Studies show people tend to overestimate the number of calories they burn during exercise.
7. Not eating enough protein High protein intake helps with weight loss by reducing appetite, increasing feelings of fullness and boosting metabolic rate.
8. Not eating enough fiber Eating enough fiber can help reduce appetite by filling you up so you eat less. It may also help you absorb fewer calories from other foods.
9. Eating too much fat on a low-carb diet Although low-carb and ketogenic diets help reduce hunger and calorie intake, adding too much fat may slow down or prevent weight loss.
10. Eating too often, even if you’re not hungry Eating too often can hurt your weight loss efforts. For the best results, it’s important to eat only when you’re hungry.
11. Having unrealistic expectations Unrealistic expectations can lead to frustration and giving up altogether. Make your goals more modest to increase your chances of successful weight loss.
12. Not tracking what you eat in any way If you’re not tracking what you eat, you may be consuming more calories than you realize. You may also be getting less protein and fiber than you think.
13. Still drinking sugar If you cut out sugar-sweetened beverages but continue drinking fruit juice, you’re still getting a lot of sugar and are likely to take in more calories overall.
14. Not reading labels Food labels provide information on ingredients, calories and nutrients. Make sure you understand how to accurately read labels.
15. Not eating whole, single-ingredient foods One of the worst things you can do for weight loss is to eat a lot of highly processed foods.