10 Biggest Weight-Loss Mistakes - Page 3
6. Not keeping a food journal
They have done research where they take two groups of people, put them on a workout/nutrition plan, and tell one group to keep a journal of everything. The research shows that the group who kept track of everything lost more weight and was more likely to stick to a program. Unless you are writing things down you will not be sure how much you are eating. It is also a great idea to have someone review your journal. This can be a friend, family member, personal trainer, or anyone else who would help you. Even if this person is not a nutritionist, the idea that someone will be checking it will help you stay accountable.
7. Not tracking results
Most people will track their weight. This is not usually the best way to keep track of your progress. You can become obsessed with your weight and give up if you don’t lose weight every day. Instead, take circumference measurements on different areas of your body, have your body fat measured, and keep track of weights you use or distances you run. The scale doesn’t always tell the whole story. If you lose fat but gain muscle you might not see a big drop on the scale. If you measure your body, however, you can see exactly where you are losing weight. Having your body fat measured is also a great way to see if you are losing fat or not. You may have to hire a personal trainer for this, but many times he or she will to it for free. So take advantage of having a professional take measurements. If you are working out you will see strength improvements. Each week you should try and lift more weight than the week before or get more repetitions. You can test yourself by performing as many push ups or squats in one minute and see if you improve. Also, keep track of how fast you can run, swim, bike…. a given distance and see if you improve. It might not be a change in weight, but it still feels good to know you are making improvements.
They have done research where they take two groups of people, put them on a workout/nutrition plan, and tell one group to keep a journal of everything. The research shows that the group who kept track of everything lost more weight and was more likely to stick to a program. Unless you are writing things down you will not be sure how much you are eating. It is also a great idea to have someone review your journal. This can be a friend, family member, personal trainer, or anyone else who would help you. Even if this person is not a nutritionist, the idea that someone will be checking it will help you stay accountable.
7. Not tracking results
Most people will track their weight. This is not usually the best way to keep track of your progress. You can become obsessed with your weight and give up if you don’t lose weight every day. Instead, take circumference measurements on different areas of your body, have your body fat measured, and keep track of weights you use or distances you run. The scale doesn’t always tell the whole story. If you lose fat but gain muscle you might not see a big drop on the scale. If you measure your body, however, you can see exactly where you are losing weight. Having your body fat measured is also a great way to see if you are losing fat or not. You may have to hire a personal trainer for this, but many times he or she will to it for free. So take advantage of having a professional take measurements. If you are working out you will see strength improvements. Each week you should try and lift more weight than the week before or get more repetitions. You can test yourself by performing as many push ups or squats in one minute and see if you improve. Also, keep track of how fast you can run, swim, bike…. a given distance and see if you improve. It might not be a change in weight, but it still feels good to know you are making improvements.
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