5 Common Mistakes When Trying To Lose Weight

5 Common Mistakes When Trying To Lose Weight
Photo credit chicagotribune.com

Have you done everything humanly possible to lose weight and it's still not happening?  Did you swear off junk food? Did you purchase new workout gear and gym membership? Did you eliminate all restaurant delivery numbers from your phone?  Most people believe these things will help them meet their weight loss goals.  However, these and other weight loss rules are very subjective, which causes people to make little mistakes that add up and prevent them from reaching their weight loss goals.  Not correctly following well-known popular diets – Atkins, Paleo, South Beach and Low-Carb - can backfire, and over-consuming certain foods you think are good for you can actually be hurting you.  Get back on track with these 5 weight loss tips.

5 Common Weight Loss Saboteurs

 1 – You're On The Gluten-Free Bandwagon

If you don’t have a gluten intolerance or celiac disease and decide that gluten-free is the way to go to drop the weight, you could do more harm than good. After all, whole grains tend to have important nutrients in them like fiber and folate.   Keep in mind that gluten-free doesn’t translate into low calories.  So, unless there is a medical reason for you to go gluten-free, don’t jump on the bandwagon….

While wheat allergies are rare - less than 1% of the population, new research from the Center for Celiac Research & Treatment indicates that approximately 18 million people, or 6% percent of the population may have a gluten sensitivity.

2 – Gave Up the Sweets

It’s true that eating better foods – rice and vegetables – can help you to lose more weight than cake and candy bars. However, going cold turkey can be a bad thing for you too. You can still lose weight eating cake and ice cream along with the broccoli, carrots and rice.  A diet with variety will ensure you don’t binge on food that’s “bad” for you when you do treat yourself.

3 – Eliminated The Carbs

Many celebrities have sworn by the Atkins or Paleo diet fads that are being marketed towards the rest of us. However, low carb diets cannot be sustained for the long term. There is no doubt you will have some quick initial weight loss; but, after one year, research shows there isn’t much of a difference vs. a more balanced diet. Yes, you should eliminate the refined, simple carbs – white rice, white bread and crackers – and go for healthy whole grains - brown rice and quinoa – that keep you fuller longer.

 4 – You Eat Smaller Meals All Day

So, you've reduced your calorie consumption to help you lose weight. However, the small bites you take every now and then are adding up. For example: fruits high in sugar, high-calorie protein or energy bars, or sport drinks, etc.  Some of these snacks can have enough calories to be counted as a small meal.

5 – Boosted Your Fiber Consumption

You might think that eating a lot of fiber is going to help you to feel fuller and eat less.  However, not increasing your water intake with your fiber intake can cause issues. Too much fiber without an increase of water will result in constipation. Slowly increase your fiber consumption and increase your water intake at the same time.

Josha Krueger is a NSCA-CSCS certified personal trainer, an AFPA Sports Nutrition Consultant, and owner of Kru Strength + Fitness.

Filed under: Nutrition

Tags: diet, weight loss

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