The Sneaky Things Ruining Your Weight Loss Goals

The Sneaky Things Ruining Your Weight Loss Goals

by Shearly (SU)

You’re doing everything you can to lose weight: food sacrifices and cutbacks, exercises and heavy-duty workouts, crash diets and weight loss pills. And yet your weight loss journey seems to be never-ending with your ultimate destination so very far away.

A weight loss program should be treated as a comprehensive project, involving body and mind. The aim is not weight loss in the short-term but making lifestyle changes so you never have to fight weight again. 

A candidate for weight loss usually has a body mass index (BMI) of 25 or higher; a waist-hip ratio greater than 0.8 for women and 1.0 for men; and abdominal girth of more than 35” in women and 40” inches in men. Additionally, health issues or shortness of breath may indicate a need for weight control.

While seemingly mysterious, the reasons for a failure to achieve weight loss goals are fairly common mistakes and misconceptions, and not making the changes that can forcefully impact weight. Failures can be categorized as psychological, exercise-related, or dietary in nature.

Psychological Weight-Loss Fails 

This is also known as setting yourself up for failure. Being mindful of the following psychological traps can help you avoid them as you set out to lose weight.

·      Setting unrealistic end-goals. If you focus on the final outcome rather than the process, it often leads to a failure to lose weight – because end goals don't address the ways and means, which is where you should focus.

·      Not focusing on process goals. Rather than focusing on unrealistic end goals, it’s important to identify practical, achievable milestones for nutrition, exercise, and moral support.

·      Not tracking progress. In order to know when self-correction may be necessary, it is important to measure, monitor, and record your weight loss results to assess success and maintain motivation.

·      Not preparing for setbacks. It is normal to lose weight slowly, reach weight plateaus, or even gain some weight. Be prepared and don’t give up. 

·      Not adjusting your plan. Changing your goal weight or the length of time to reach it is a sign of a realistic adjustment to obstacles that threaten to derail your weight-loss plans entirely.

The “SMART” principle works for weight loss goals as everywhere else. If your weight loss goals are to be successful, they must be: Specific, Measurable, Attainable, Realistic, and Trackable. 

Exercise-Related Weight-Loss Fails

The following are some of the most common ways weight-loss plans can come apart in the workout department:

·      Overestimating and overtraining. Setting up an initially arduous exercise plan in hope of fast results never works. Apart from hurt and disappointment in the area of weight loss, it can also cause poor function, fatigue, illness, disturbed sleep, and mood swings. A practical, manageable, and varied program that gradually increases in intensity with adequate rest days, should be the goal.

·      Not observing pre- and post-workout routines. Warming up before a workout can loosen muscles and make breathing easier before the stress of exercising. Stretching afterwards helps to reset the body to a natural posture and helps relieve soreness and stiffness. 

·      Not changing the workout regimen. Sticking to the same easy, low-impact workout or exercises can put weight loss on hold as the body becomes conditioned. Vary your workouts to lose weight and build stronger, more hearty muscles that are well-suited for metabolic activity. 

Dietary Weight-Loss Fails

Because diets have negative connotations of food deprivation, calling it an "eating plan" may be more helpful. A diet is temporary; an eating plan is for life. Be sure to avoid the following when it comes to yours:

·      Not exercising portion control. Eating too much of the wrong foods or too little of the right foods will hamper weight loss goals.

·      Relying on energy bars or other meal replacements. Many of these are quick, convenient, and often touted as meal replacements. However, most can ruin weight loss goals. Read labels for nutritional information. 

·      Consuming processed and packaged foods. These are packed with calories, preservatives, salt, sugar and oils. Better options are whole fruits and vegetable salads to fill you up and keep you fit and healthy.

·      Skipping meals. When you miss a meal, it actually slows down the metabolic rate. The body burns fewer calories in order to conserve energy and unwanted pounds pile on.

·      Getting insufficient iron. Iron carries oxygen to cells and boosts metabolism. Iron-rich foods like soy, beets, and liver should be included in your diet.

·      Too much salt, sugar. The maximum recommended daily value (RDV) of sodium is 2,400 milligrams. Humans often consume excess or even double this amount daily. Excess salt causes water retention and bloating. It can also lead to high blood pressure. Too much sugar is perhaps the biggest culprit in unsuccessful weight loss. Sugary foods and drinks provide empty calories. 

·      Omitting green tea. Green tea contains catechins, known as metabolism-enhancing antioxidants.

·      Unlimited dining out. Restaurant food is high in oil, spices, sugars, and preservatives. Ingredients may be stale and low-quality. 

In addition to the common reasons for weight-loss failure listed above, ignoring your health needs is a top reason goals aren’t reached. Regular visits to your doctor can help you maintain good health and bodily function, providing a needed boost in your weight-loss efforts.

If you are looking to lose weight and want a supportive and experienced team by your side, contact the Physicians Weight Loss Centers for expert advice and guidance. Call (410) 309-6570 to set up an appointment and start your weight loss journey today!