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weight-loss mistakes

6 Common Weight-Loss Mistakes And How To Avoid Them
Written by PM Admin - August 4, 2020

Every year the same thing happens at every gym.  In January, new members join and for the first week or so the place is packed.  However, it doesn’t take long for the commitment to fade away and for people to fall into the same weight loss mistakes that they have made in the past.

But for all the good intentions, only a tiny fraction of us keep our resolutions; University of Scranton research suggests that just 8% of people achieve their New Year’s goals. – Forbes

Only 8% of people stick with their plans to accomplish a goal.

Don’t be the other 92%!

Below are six common weight-loss mistakes, including how to not fall prey to them.

Avoiding these mistakes will be crucial to transforming your body.  Take notice to see if you are falling into any of the pitfalls listed below.

weight-loss mistakes

6 Common Weight-Loss Mistakes And How To Avoid Them

1. Overeating Because You Exercised.

Reaching your goal weight is about making lifestyle changes, not finding ways to cheat the system.  While there may be room for the occasional treat or unhealthy meal the goal is to become a healthier person not to work out so that you can eat whatever you want.

How To Avoid These Weight-Loss Mistakes:
*Remind yourself of why you want to become healthy and stay fit.

2. Viewing Food As A Barrier To Weight-Loss

This may sound confusing to some, but you need to eat if you want to lose weight.  As strange as that may seem, supplying your body with the proper nutrition at the right times will help your metabolism work more effectively so that your body becomes a fat-burning machine.

Controlling your portion sizes and meal frequency will help you form a healthy relationship with food and your need for it.

When you avoid food and skip meals in an attempt to speed up the process of losing weight you are sabotaging your ability to reach your goal.

When you are hungry you become irritable, irrational, and impatient, all of which can easily lead to binge eating unhealthy foods.

How To Avoid These Weight-Loss Mistakes:
*Meal prep
*Use the Portion Control Plate

3. Skipping Workouts Because You Don’t Have Time

Can you find a half-hour in your day to do something that will help you accomplish something important to you?  Most everyone feels busy and life can be demanding, however, if becoming losing weight is something that you have been wanting to do, it’s time to take some time!

Even if there are days when you truly feel that you can’t fit a half-hour in still do something, ten minutes is better than nothing.  Keeping your workout commitments, even by fitting in a shorter version, will help keep you on track and motivated.

How To Avoid These Weight-Loss Mistakes:
*If you have a family explain why this time is important to you, or invite them to be a part too.
*Take inventory of how you use your time and make the necessary changes.
*Make a list of what is most important to you (obviously your health should be included) and prioritize accordingly.

4. Staying Consumed By Overwhelming Thoughts

Making changes to become a healthier version of you will take time.  Try to be patient, do what you can, and be happy that you are taking steps in the right direction.

If you begin to feel overwhelmed by your goals, fitting in your workouts, or knowing what foods to eat; pause for a minute and focus on the task at hand.  Don’t stress and worry about tomorrow do what you can today.  Over time you will begin to notice the changes you hope for.

Reminding yourself that weight loss is a marathon, not a sprint will help you stay consistent and keep things in perspective.  Despite what infomercials and diet gimmicks portray, no one changes overnight and without persistence.

How To Avoid These Weight-Loss Mistakes:
*Appreciate your progress
*Take control of your thoughts instead of allowing your thoughts to control you

5. Believing Carbs And Fats Are An Enemy Instead Of An Ally

Eating the right carbohydrates and fats will supply your body with energy.  They will also aid in your goal to lose unwanted fat and weight.  

What are the right and wrong carbohydrates and fats?

Healthy Carb Options
Potato, Sweet potato, Squash, Brown rice, Quinoa, Whole-wheat pasta, Oatmeal, Beans, Corn, Berries, Fat-free yogurt, Whole-wheat bread

Unhealthy Carbs
Soda, Candy, Artificial syrups, Sugar, White rice, White bread, White pasta, Pastries, Desserts

Healthy Fat Options
Extra-virgin olive oil, Chia seed, Flaxseed, Avocado, Virgin coconut oil, Raw almond butter, Natural peanut butter, Nuts

Unhealthy Fats
Solid fats (stick margarine, vegetable shortening), Fried foods, Anything with “partially hydrogenated” oil listed in the ingredients

Evidence shows that eating plenty of fruits, vegetables, and whole grains can help you control your weight. Their bulk and fiber content aids weight control by helping you feel full on fewer calories. Contrary to what low-carb diets claim, very few studies show that a diet rich in healthy carbohydrates leads to weight gain or obesity. – Mayo Clinic

Try eating healthy carbohydrates first thing in the morning or after a workout, and then begin tapering them off as the afternoon progresses.

How To Avoid These Weight-Loss Mistakes:
*Be willing to try different carb and fat options to find the ones you like best
*Incorporate small portions of healthy carbs and fats into your meals spread out throughout the day

6. Not Giving Your Mind And Body Time To Adjust To New Habits

Most experts believe it takes twenty-one days to form a new habit.  Others suggest it can take a little longer, On average, it takes more than 2 months before a new behavior becomes automatic — 66 days to be exact. – James Clear

Either way, becoming a healthier person will require dedication and a strong desire to change.

How come healthy food tastes bad?
Why do I still crave candy?
When will I start losing lots of weight?

Your mind and body need to adjust to habits.  I think this section from the book Made To Crave hits the nail on the head.

…we crave what we eat. If I make healthy choices over a period of time, it seems to reprogram my taste buds. The more veggies and fruit I eat, the more veggies and fruit I crave. However, if I eat brownies and chips, I crave brownies and chips in the worst kind of way. Eve craved what she focused on. We consume what we think about. And what we think about can consume us if we’re not careful. –  Lysa TerKeurst

Without allowing your body to have a time separated from unhealthy foods those same foods will remain rooted in your system, forever calling your name.

Give yourself some time to adjust and trust that your body will make the appropriate changes.

How To Avoid These Weight-Loss Mistakes:
*Remember why you want to become healthy and stay fit
*Find an accountability partner

As mentioned, a key aspect of making consistent progress with any eating plan is controlling the amount you eat each meal.

We want to help you, eliminate confusion, and reach your goals. 

We know how much of a hassle it can be to constantly weigh, measure, and track the food we eat. 

Over-eating is easy to do because it can be difficult figuring out how much to eat, counting calories can be confusing, and weighing your food takes time.

The Portion Master approach makes achieving your fitness goals easier. This unique plate can be used by people who want to lose weight or maintain current fitness levels.

With Portions Master – there are no counting calories, measuring food, or counting points so you can get the results you want as easily as possible.

  • Portions Master is adjustable according to your goals, so you can get results perfectly tailored to your needs.
  • Scientifically researched portion sizes for protein, carbs, and vegetables so you can eat the foods you enjoy and still lose weight.
  • No more wasting money on ‘fad’ diets, programs, or memberships that promise great results but don’t work.

Portions Master uses scientifically-calculated preset portion sizes for protein, carbohydrates, and greens according to your goal weight.

To Use The Portion Control Plate:

  1. Adjust the portion plate to the corresponding portion size
  2. Fill the portion sections with your favorite foods
  3. Use the plate for 3 meals per day

Portion Control Plate

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Portions Master specializes in unique, scientifically validated products and supplements that help achieve and maintain a lean lifestyle.

Our focus is to offer quality products and supplements to make it as easy as possible for our customers to improve their health.