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You may actually be hindering your progress by following misguided or outdated advice.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
It’s very common to feel like you’re not losing weight fast enough, despite faithfully sticking to your diet.
However, the number on the scale is only one measure of weight change. Weight is influenced by several things, including fluid fluctuations and how much food remains in your system.
In fact, weight can fluctuate by up to 4 lbs (1.8 kg) over the course of a day, depending on how much food and liquid you’ve consumed.
If the number on the scale isn’t moving, you may very well be losing fat mass but holding on to water. Fortunately, you can do several things to lose water weight.
Additionally, if you’ve been working out, you may be gaining muscle and losing fat.
When this happens, your clothes may start to feel looser — especially around the waist — despite a stable scale weight.
Measuring your waist with a tape measure and taking monthly pictures of yourself can reveal you’re actually losing fat, even if the scale number doesn’t change much.
Bottom Line: 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
A calorie deficit is required for weight loss. This means you need to burn more calories than you consume.
For many years, it was believed that a decrease of 3,500 calories per week would result in 1 lb (.45 kg) of fat loss. However, recent research shows the calorie deficit needed varies from person to person (2).
In a two-week study, 10 obese people reported consuming 1,000 calories per day. Lab testing showed they were actually taking in about 2,000 calories per day (4).
You may be consuming too many foods that are healthy but also high in calories, such as nuts and cheese. Watching portion sizes is key.
On the other hand, decreasing your calorie intake too much can be counterproductive.
Bottom Line: 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
During weight loss, you inevitably lose some muscle mass as well as fat, although the amount depends on several factors (8).
If you don’t exercise at all while restricting calories, you’re likely to lose more muscle mass and experience a decrease in metabolic rate.
By contrast, exercising helps minimize the amount of lean mass you lose, boost fat loss and prevent your metabolism from slowing down. The more lean mass you have, the easier it is to lose weight and maintain the weight loss (9, 10, 11).
However, over-exercising can also cause problems.
Studies show excessive exercise is unsustainable in the long term for most people and may lead to stress. In addition, it may impair the production of adrenal hormones that regulate stress response (12, 13, 14).
Trying to force your body to burn more calories by exercising too much is neither effective nor healthy.
However, lifting weights and doing cardio several times per week is a sustainable strategy for maintaining metabolic rate during weight loss.
Bottom Line: 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
Performing resistance training is incredibly important during weight loss.
Studies show lifting weights is one of the most effective exercise strategies for gaining muscle and increasing metabolic rate. It also improves overall body composition and boosts belly fat loss (15, 16, 17, 18).
In fact, a review of 15 studies with more than 700 people found the best strategy of all for weight loss appears to be combined aerobic exercise and weightlifting (18).
Bottom Line: 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
Processed low-fat or “diet” foods are often considered good choices for losing weight, but they may actually have the opposite effect.
Many of these products are loaded with sugar to improve their taste.
For instance, one cup (245 grams) of low-fat, fruit-flavored yogurt can contain a whopping 47 grams of sugar (nearly 12 teaspoons) (19).
Rather than keep you full, low-fat products are likely to make you hungrier, so you end up eating even more.
Instead of low-fat or “diet” foods, choose a combination of nutritious, minimally processed foods.
Bottom Line: 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
Many people believe that exercise “supercharges” their metabolism.
Although exercise increases metabolic rate somewhat, it may actually be less than you think.
In one study, people burned 200 and 300 calories during exercise sessions. Yet when asked, they estimated they had burned over 800 calories. As a result, they ended up eating more (21).
That being said, exercise is still crucial for overall health and can help you lose weight. It’s just not as effective at burning calories as some people think.
Bottom Line: Studies show people tend to overestimate the number of calories they burn during exercise.
7. Not Eating Enough Protein
Getting enough protein is extremely important if you’re trying to lose weight.
In fact, protein has been shown to help with weight loss in several ways.
In a 12-day study, people ate a diet containing 30% of calories from protein. They ended up consuming an average of 575 fewer calories per day than when they ate 15% of calories from protein (27).
A review also found that higher-protein diets, containing 0.6–0.8 grams of protein per lb (1.2–1.6 g/kg), may benefit appetite control and body composition (28).
To optimize weight loss, make sure each of your meals contains a high-protein food.
Bottom Line: High protein intake helps with weight loss by reducing appetite, increasing feelings of fullness and boosting metabolic rate.
8. Not Eating Enough Fiber
A low-fiber diet may be compromising your weight loss efforts.
Studies show a type of soluble fiber known as viscous fiber helps reduce appetite by forming a gel that holds water.
This gel moves slowly through your digestive tract, making you feel full.
When total fiber intake is high, some of the calories from foods in mixed meals aren’t absorbed. Researchers estimate that doubling daily fiber intake could result in up to 130 fewer calories being absorbed (31).
Bottom Line: 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
Ketogenic and low-carb diets can be very effective for weight loss.
Many low-carb and ketogenic diets allow unlimited amounts of fat, assuming that the resulting appetite suppression will keep calories low enough for weight loss.
However, some people may not experience a strong enough signal to stop eating. As a result, they may be consume too many calories to achieve a calorie deficit.
If you’re adding large amounts of fat to your food or beverages and are not losing weight, you may want to cut back on the fat.
Bottom Line: 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
For many years, the conventional advice has been to eat every few hours in order to prevent hunger and a drop in metabolism.
Unfortunately, this can lead to too many calories being consumed over the course of the day. You may also never truly feel full.
In one study, blood sugar levels and hunger decreased while metabolic rate and feelings of fullness increased in men who consumed 3 meals versus 14 meals within a 36-hour time frame (36).
One study found when people skipped breakfast, they took in more calories at lunch than when they’d eaten a morning meal. However, they consumed an average of 408 fewer calories for the day overall (38).
Eating when you’re hungry and only when you’re hungry seems to be key to successful weight loss.
However, letting yourself get too hungry is also a bad idea. It is better to eat a snack than become ravenously hungry, which can cause you to make poor food decisions.
Bottom Line: 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
Having weight loss and other health-related goals can help keep you motivated.
However, having unrealistic expectations can actually work against you.
Researchers analyzed data from several weight loss center programs. They reported overweight and obese women who expected to lose the most weight were the most likely to drop out of a program after 6 to 12 months (39).
Adjust your expectations to a more realistic and modest goal, such as a 10% drop in weight in one year. This can help prevent you from getting discouraged and improve your chances for success.
Bottom Line: 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
Eating nutritious foods is a good weight loss strategy. However, you may still be eating more calories than you need to lose weight.
What’s more, you may not be getting the right amount of protein, fiber, carbs and fat to support your weight loss efforts.
In addition to food, most online tracking sites and apps allow you to enter your daily exercise as well. Here is a review of several popular calorie tracking tools.
Bottom Line: 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
Many people cut soft drinks and other sweetened beverages out of their diet to lose weight, which is a good thing.
However, drinking fruit juice instead isn’t smart.
What’s more, liquid calories don’t seem to affect the appetite centers in your brain the same way calories from solid foods do.
Bottom Line: 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
Failing to accurately read label information can cause you to consume unwanted calories and unhealthy ingredients.
To get to the most important information for weight control, you need to look at the ingredients list and nutrition facts label, which are on the back of the container.
You can find out more about how to read food labels in this article.
Bottom Line: 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.
Some researchers believe this could be due to their negative effects on gut health and inflammation (51).
In addition, whole foods tend to be self-limiting, meaning they are hard to overconsume. By contrast, it’s very easy to overeat processed foods.
When possible, choose whole, single-ingredient foods that are minimally processed.
A quick note from our founder-
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To begin, I apologize for the dark nature of today's email.
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Imagine a rotting corpse draped over your body from head to toe...
...suffocating tissue, restricting blood flow, damaging joints and infecting your healthy cells.
Shockingly, that nightmare is a reality for most:
64% of women and 74% of men carry too much body fat according to the National Institutes of Health.
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But here's the worst part:
For most, this bodyfat has become "calorie-resistant":
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This zombie fat is essentially... "dead tissue".
That's important for those who have 10, 25 or 50 or more pounds to lose...
AND for those who aren't technically overweight, but have what's called "pocket obesity"...
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All this means one thing:
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Update: calorie-resistant bodyfat can be now removed...
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This "metabolic jumper cable" isn't any exercise, machine or pill.
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I bet you can’t guess which muscle in your body is the #1 muscle that eliminates joint and back pain, anxiety and looking fat.
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d) Hip Flexors
Take the quiz above and see if you got the correct answer!
P.S. Make sure you check out the next page to get to know the 10 simple moves that will bring vitality back into your life!
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Is Bread Really the Staff of Life… or the Stuff of Disease?
For most us, there are few foods more comforting than bread.
Fluffy biscuits, crusty baguettes, flaky croissants… even a simple slice of toast topped with melted butter can taste like heaven.
And that smell… few scents are quite as pleasant as fresh bread baking in the oven.
But there is a lot of confusion as to where bread fits into a healthy diet.
The Bible practically commands followers to eat it: “Give us this day our daily bread…” The government put it at the base of the food pyramid. And for centuries, it has been called “the staff of life.”
Of course, there are some who disagree…
Well-known cardiologist, Dr. William Davis, calls wheat “the perfect chronic poison.”
And for a poison, we sure eat lots of it…
The average American consumes 55 pounds of wheat flour every year, making refined flour the #1 source of calories in the American Diet – a situation that nutrition expert Chris Kresser describes as, “a public health catastrophe.”
So, what is the truth about bread and wheat?
- Is it the perfect poison… or an essential daily food?
- Is “gluten-free” bread better for you than regular bread?
- And can you still eat bread… while maintaining a lean body and optimal health?
The answers to these questions may surprise you!
Be sure to read #5 – the biggest surprise of all!
Recently, Doctor of Naturopathy, weight-loss expert and best-selling Amazon author Liz Swann Miller, creator of the Red Smoothie Detox Factor, revealed 2 of the secrets to easy, steady weight loss. Secrets the big food corporations do their best to hide from us.
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You probably know most of us eat too much processed food. What you may not know is that it’s full of toxic chemicals and substandard, dirt-cheap ingredients designed to make you eat more…and force you to gain weight.
Here’s how it works.
“That stuff is just a lot of calories your body can’t use,” Liz told me, “Some are poison. And all these foods are stripped of the anti-oxidants and anti-inflammatories that help your body detox. The result? Your body expends huge amounts of calories to eliminate some toxins—the rest, it stores in your fat to protect you. This is why most people are hungry all the time. They’re not getting energy they need.”
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Liz paused, then dropped the bombshell.
Your body is designed to burn fat. You just have to let it.
“What? I thought we were designed to store fat?!?” We were Skyping and I was practically shouting. Then I heard Liz say…
What good is a fat reserve if you can’t burn it?
Liz continued: “You’re drinking smoothies packed with phytonutrients, anti-oxidants and anti-inflammatories that pull toxins out of you like a tractor beam. Allowing your body to burn those toxin-filled fat stores… and releasing tremendous amounts of stored energy.”
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- Which calories help you lose weight…and which ones help you gain it…
- The “diet” foods…some of them vegetables…that lead to weight gain and diabetes…
- The “low-fat” foods that can dramatically increase your risk of cancer.
- And the superfoods that rescue your body from this assault by detoxing you…
Revitalizing your metabolism so you can Shed pounds as well as toxins, renew your body and reset your internal clock by up to 7 years.
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Sponsored Health Resources
In the years that I've been working on this website project I've come across some amazing resources by some very special people. I'd like to share them with you here.
NOTE: I update these links often so please check back to see what's new!
1) Everyone knows green smoothies are healthy right? Have you heard of a “red” smoothie? If not, check out this story…
2) Forget what you've read about 10-day lemonade cleanses, 7-day detoxes with green juices and Gwyneth's gruel. All you need to do, and this is perfect for Saturday or or anytime really, is a simple 1-day cleanse.
3) This “hidden survival muscle” in your body will boost your energy levels, immune system, sexual function, strength and athletic performance when unlocked.
4) I thought it was virtually impossible for a website to be able to tell me anything even a little bit insightful after only submitting my name and date of birth... I was wrong!
5) Turmeric is amazing. The problem is - It's hard to absorb!
6) Wonder why your stomach still sticks out even though you're hammering the core exercises every day? It's a common myth that bulging belly is due to weak abdominal muscles.
7) Even if you're the most active of athletes, you may still suffer from tight hip flexors due to the amount of time you spend each day planted to a chair.
Enjoy! Let me know how these work out for you. And if you run across anything I've missed please let me know.