It's frustrating to diet and exercise but still not shed
those extra pounds? Below are common pitfalls of weight loss and ways to avoid
them:
o Skipping meals, especially breakfast: The most important meal of the day is
breakfast. When you skip it, you'll tend to overeat at lunchtime and
throughout the rest of the day. Additionally, it'll slow down your metabolism
and burn less calories resulting in weight gain.
o Consuming only one main meal
throughout the day:
If you think that consuming only one meal per day will help you lose the weight
think again! Starving yourself will actually make the weight loss harder and
longer as your metabolism tends to slow down and you will also be depriving
your body of essential nutrients, vitamins and minerals.
o Avoiding carbohydrates and consuming
more protein at meal times:
It may be a quick solution for weight loss, however, it’s not recommended to
completely eliminate any food group from your diet – especially carbohydrates
as they provide you with the energy you need throughout the day. The idea is to
consume healthy carbohydrates such as whole-grain breads and cereals, lots of
fruits and vegetables, and avoid refined carbohydrates and simple sugars.
o Going on the latest fad diet or
following very low-calorie diets:
You may achieve weight loss in a short period but you'll not be able to sustain
it once you get back to eating in a healthy and nutritious manner. Such fad
diets often eliminate important food groups that our bodies need to ensure
we're getting the right amounts of nutrients, vitamins and minerals.
o Replacing meals with bars or shakes
as opposed to consuming whole foods: Nothing is more nutritious than consuming wholesome
foods. And nothing more enjoyable either!
o Setting unrealistic weight loss
goals: It’s important to be
realistic when setting your weight loss goals in order to prevent any setbacks.
You need to think of the process as a long-term commitment that you're making
to yourself to stay healthy and active, rather than just losing a certain
number of kilos in a very short period of time.
o Not drinking enough water: Water is essential for everyone: it'll keep you
hydrated throughout the day and can help boost your metabolism. You need to
drink at least 8 glasses of water a day.
o Only eating vegetables and salads at
meal times: Besides the fact that it
will get boring if you only eat vegetables all day long, it's not healthy to
avoid important food groups such as whole-grains, low-fat dairy products
including cheeses, milk and yogurt. And always choose lean cuts of meat, fish
and poultry in addition to making legumes a part of your diet.
o Not exercising and thinking that
dieting is enough:
Being active on a daily basis and making sure you consume healthy and
well-balanced meals go hand-in-hand. Exercising not only burns extra calories,
but also builds your muscles which increases your metabolism.
o Oversized portions: Keeping an eye out on food portions will help
control your caloric intake to achieve and maintain a healthy weight.
Changing your eating habits and trying to lose
weight should not have a start and stop date. Stop looking for quick solutions;
aim for changing your habits slowly, one at a time, to establish long-term
habits and achieve permanent results. Consult a dietician to help you make some
positive changes that will lead to your weight loss goals.