Do you say these statements? “I’m trying to lose weight, but the scale won’t budge.” “I eat well and exercise, but I’m not making any progress.” “I started an exercise and diet plan, and I’ve gained weight!” I could go on, and on.
Dude, you’re not alone. I hear these statements ALL the time. I’ve even spoken a few myself. You see, there are a ton of mistakes people make when starting a weight loss program. Below are my top 5 with solutions the help you kick your weight loss journey in the butt!
1. You don’t drink water.
You need to flush toxins from your body! If you’re not drinking half you body weight in ounces of water, then you’re not drinking enough. Not only will water help you lose weight, but you will have more energy since you’re no longer dehydrated. If you weigh 200lbs, then drink 100 oz of water daily! The more the better, people!
2. You skip meals or eat too little.
Many people think that they need to eat less to lose weight. In a sense, this is true. However, many go to the extreme and eat 1,200 calories or less! That’s craziness!
I recently asked a client who was frustrated that she wasn’t shrinking in size. I asked her to write down everything she ate in one day. The total calories add up to 850! No wonder she wasn’t losing weight. Her body was starving and holding on to every last bit of fat!
Don’t skip meals either. If you tend to skip breakfast or dinner because you think you’ll weigh less, knock it off! You’re killing your metabolism by doing so.
Don’t enjoy eating breakfast? Some people don’t. Try a nutritional shake like METABOLIQ shake in Chocolate or Vanilla. They’re delicious and have just the right amount of protein, carbs, and good fats!
3. You skimp on protein.
Protein is a muscle building nutrient because it is made up of various amino acids. In terms of weight loss, scientists are finding that the most important amino acids are the branch chain amino acids, especially leucine. If you get your protein intake high enough, especially in proteins that are rich in leucine, a number of very interesting things happen that can activate a sluggish metabolism and result in weight loss.
4. You’re not exercising/not exercising hard enough.
This one is a no brainer. You have to get your body moving if you want to lose weight. You’re nutrition can be right on, but if you’re not working up a sweat, you won’t burn fat. It’s that simple, really. If you don’t know where to start, my Facebook page is a great resource.
5. You only do cardio.
Some people are on the other end of the spectrum, where the only exercise they get is cardio.
Have you ever spent an hour on the treadmill, elliptical, stationary bike, stair climber, etc.? Stop it! If all you do is cardio, you’re wasting time and muscle. Twenty minutes of cardio is plenty. You must incorporate weight training in order to lose weight, and/or, burn fat.
So many women are afraid to lift weights, but weight training boosts your metabolism, creates stronger bones, and reshapes your body. You know the saying ‘muscle weighs more than fat’? Well, muscle doesn’t weigh more than fat, 1lb is 1lb regardless if it’s muscle or fat. But muscle takes up less space! So, by building lean muscle, you may weigh the same, but be 2 sizes smaller!
My suggestion is to incorporate a weights into your program at least 3 days a week. The other two days can be cardio of your choice (for no more than 30 minutes). Mix these with a healthy diet and you have a strategy for success!
6. You focus too much on the number on the scale.
I swear I’m going to throw out my scale! Women, especially, pay too much attention to that stupid number staring at us from the dumb scale. I’m not a fan of the scale, can you tell?
The number on the scale only gives you a tiny piece of the puzzle. Instead of looking at that number, take your body measurements and remeasure every 6 weeks. The number on the scale may not budge, or may even go up, but your waistline may be 2″ smaller!
7. You’re not sleeping enough.
Sleep is so important on so many levels. When trying to lose weight and fat, if you’re not getting at least 7 hours of sleep a night, the hormone that helps you feel full decreases, while the hormone that increases appetite rises! You could be eating really well, exercising regularly, but if you’re sleep patterns are all messed up, all these efforts are for nothing.