Losing weight is key to becoming healthier and preventing obesity. In England, two-thirds of adults are obese. To encourage weight loss, former Prime Minister Boris Johnson encouraged banning junk food advertising campaigns. He also mentioned in his Paddington Station speech on May 17th this year that eating less is the best weight loss method. Many think this statement is correct, but eating less is one of the most common weight-loss mistakes. So, if you’re trying to lose weight, here are some more mistakes to avoid:
Skipping meals
As mentioned above, it might make sense to eat less to lose weight. After all, not consuming food means no calories need to be burnt, right? However, studies on skipping breakfast found that seven out of nine individuals concluded that missing meals actually led to them gaining weight. Those who skip meals tend to crave high-caloric food to satisfy their hunger. Thus, omitting meals will only increase your hunger and diminish your other weight-loss efforts. The key is to complete your meals daily—breakfast, lunch, and dinner—to ensure you feel satiated without eating too much.
Incorrect calorie counting
One common weight loss method is consuming fewer calories than you burn. This is because the body stores extra calories as body fat. You can achieve this by counting your calories, but don’t forget that that’s not all there is to it. In fact, the best weight loss programmes factor not just calories but protein and fibre, as well. All of these dietary components contribute to your weight. You should be carefully reading recipes or food packages and look for ingredients you must factor into your computation, such as added sugars and saturated fats. Even the most minor amounts can affect your weight-loss journey, so it helps to be cautious.
Snacking outside of your meal plan
The importance of counting calories matters when it comes to planning out your meals and even your snacks. The meals will obviously contribute to your weight management, no matter how healthy or trim they seem. One way to stop snacking is to plan when and what you will eat. You’re less likely to overeat when you note meals and snacks in advance. This is because you already have a list of your food and its caloric counterparts, so you’ll be more aware of how consuming more will lead to weight gain. Use a physical planner or a food diary app like Calorie Counter to avoid forgetting your meal plans.
Exercising too much
Exercising burns excess calories that would otherwise be stored as fat. You probably assume that more exercise means more calories burned, but this isn’t always the case. The Independent’s article with nutritionist Jessica Sepel notes that working out too much leads to spiking cortisol levels. Cortisol is the hormone responsible for stress response. When your cortisol level is too high, your body can’t burn fat because it’s too focused on balancing out your nervous system to reduce stress. You can prevent this by sticking to your doctor’s or trainer’s exercise schedule. You’ll also know you’re overexercising when you need longer rest periods or have trouble sleeping.
Not getting enough sleep
In terms of sleep, one surprising mistake when trying to lose weight is not getting a sufficient amount of sleep. A sleep deprivation study from the Food Quality and Preference Journal revealed that a lack of sleep leads to poor food choices and eating more. The sleep-deprived brain has less emotional control, thus increasing the tendency to reward itself with unhealthy foods like sweets and fizzy drinks. Get 8 hours of sleep every night to prevent this, and you will lose weight much more effectively.
Losing weight is challenging, but avoiding these mistakes will make your efforts more effective. If you liked this article, read more of our work here at the London Post.
