With 2016 just a few days old you might have already made a good start to your New Year resolution to lose a little weight and become a little healthier.
However, there are a few problems that you must try to avoid if you want to be successful.
So are you sabotaging your weight loss resolutions? Find out below.
#1: You do too much too soon
Of course when you first make the resolution to lose weight you will be confident that you can achieve the goal.
You will cut out all of the junk food and stick strictly to your daily calorie allowance, you will also go to the gym everyday and work out to your maximum intensity.
While this is good, the fact is that this will be unsustainable for most of us.
The reason for this is that it is too big a change, and too quickly. You will need to build up to this level of commitment.
When you first start your cravings for the junk food will become unbearable, and unless you allow yourself the occasional treat you could find that when you do eventually give into the cravings you will over-indulge.
The gym is the same too, you will need a break now and then. So you cannot workout everyday at maximum intensity, or you will soon find your body will become ‘overtrained’, fatigued and more prone to injury.
It is advisable that when you first start your weight loss resolutions that you take baby steps, weight loss is not a sprint, think of it as a marathon and focus on the small goals.
#2: You try a popular diet
Whether it is the Atkins Diet or the Paleo Diet, when you decide to lose weight you have no doubt done a little research into some of the more popular diets available.
While some no doubt work, there are others that don’t and could potentially be dangerous.
The biggest problem though is that we are all different, so there really isn’t a “one size fits all” diet that will work for everyone.
Instead of looking at diets like these, just try living a little healthier instead. Cut back on the junk food, eat healthier fresh foods with plenty of protein and fibre, while getting a little exercise.
These simple lifestyle changes will definitely have a positive impact on your weight.
#3: You are not eating enough
If you want to lose weight it may be tempting to drastically cut your calorie intake. You may even be tempted to skip meals.
Of course you will see weight loss to begin, but this will soon stall as your metabolic rate will fall in a desperate attempt to conserve your bodies fat reserves.
Another issue with a lack of calories is that you will not have enough energy to workout, or to complete your normal everyday tasks.
When this occurs you may be tempted to reach for an energy bar to give you a quick boost.
Unfortunately these are full of sugar, so while you will experience an energy boost, it will be short-lived, as sugar is burnt quickly by the body.
The sugar will cause a spike in your blood sugar levels, which when it falls will cause further sugar cravings.
As your metabolism is low, this intake of calories will cause you to regain the lost weight.
Would it not be better to just eat healthily rather than starving yourself?
How to succeed at your weight loss resolutions?
So how can you succeed at your weight loss resolutions?
Here are some tips to ensure you can be successful at your weight loss resolutions.
#1: Keep a food diary
If you write down everything that you eat and drink then you will be able to see just how effective your diet is, and whether any changes need to be made.
You should also write down how you are feeling when you eat certain foods. Do you crave certain foods when you are sad for example?
It is also a good idea to keep track of your weight, and take plenty of photos of your progress too.
You can use these to look back on when you are feeling down, as they can show you just how far you have progressed since you started.
#2: Drink more water
When people think about weight loss they will definitely take steps to change what they eat and how much exercise they do. What they may not be so concerned about is what they drink, which can be a big mistake.
Soft drinks and alcohol, even the supposedly healthy smoothies are all full of sugar and calories that can derail any weight loss attempt.
I call them “empty calories” as they offer very little nutritional benefit.
This is why you should start drinking more water instead of your usual drinks. The reason for this is:
- Water contains zero calories
- Water can help curb cravings
- Water can flush out toxins that prevent weight loss
Try to aim to drink around 8 glasses of water every day.
#3: Cut down on sugar
Sugar is not just found in the soft drinks you consume, it is unsurprisingly found in the foods you eat too. In particular the junk food that you treat yourself to.
Of course cutting back on junk food will help cut back your sugar intake, but you also need to be careful of supposedly healthy foods too.
For example low fat foods are often full of sugar, which is even more harmful than fat.
It is always best to check the labels of any food before you buy them to ensure they do not contain excess levels of sugar.
#4: Walk more
One of the easiest forms of exercise is walking, and it can be performed by most of us, whatever our fitness levels.
Even a short 30 minute walk daily can make a big difference to the numbers you see on the scale.
#5: Get more sleep
A lack of sleep can have a negative effect on your hormone levels, which can cause you to experience more food cravings than you should.
I recommend that you aim to get at least 7 hours of sleep every night to avoid encountering these cravings.
Hopefully these tips will help you achieve your weight loss resolutions, if you found them useful then we would love to hear from you. Please leave a message for us below.