Are you having a hard time getting rid of that unwanted body fat? Are you putting in a lot of time working out, watching your diet, counting your calories… and stil have nothing to show for it?
The sad truth is that 95% of people you see slaving away in the gym are making little or no progress. But then there’s also that small group of people who follow the weirdest workout regimens and make them work.
So, what’s the difference between this successful minority and the frustrated masses? What are they doing differently? Are they just blessed with good genes? Or are they doing something most of us don’t know about?
If you find yourself in the frustrated group, you might be making one or more of the following mistakes:
7 mistakes people make when trying to lose weight
1. Failing to consider the consequences of their lifestyle choices
Life is an endless succession of choices. Every lifestyle choice you make and every action you take has consequences. It is either helping you attain your (weight loss) goals or driving you further away from them. Once people become aware of this, they will often start making better, more conscious choices.
So the next time you put something in your mouth, ask yourself the question – is this helping me achieve my weight loss goals or not? Every nutrition and exercise choice you make is either helping you lose fat or keeping it in place.
By continually asking yourself the questions – “Will this help me or not?” and “Is this a positive step or not?” – you become more aware of your lifestyle choices and how they influence your goals.
2. Not taking 30 minutes to plan next day’s food intake
“If you fail to plan your food intake for tomorrow, it can set your fat loss efforts back by a minimum of 72 hours” says nutrition expert and personal trainer Craig Ballantyne (Turbulence Training).
Without a decent eating plan, you will might lose the fat burning benefits from your previous day’s workout. It is likely to take until the end of the following day to get yourself back on track. This means you have wasted an entire 72-hour period.
The key to successful fat loss is burning more calories than you consume. Not having a good meal plan makes it very hard to track your progress and is a recipe for fat loss disaster.
3. Not controlling their insulin and blood sugar levels
Insulin is a mega important hormone. It helps your cells absorb glucose, your body’s main source of energy. If you eat too many carbs, especially from processed foods, it is guaranteed to elevate your insulin and blood sugar levels. This in turn will send your body the message to store fat, which will stop your progress.
You can prevent this by reducing your intake of white-flour based bakery products, soda and sugary drinks, and pretty much any carbohydrate snacks and energy bars that come in a bag or a box.
See also: Top 10 Foods To Avoid For A Flat Belly
4. Sticking to the wrong types of exercise
Nothing is as frustrating as spending hours every week doing rigorous workouts and not having anything to show for it. If you’ve been slaving away in the gym for months and still aren’t seeing results, it’s time to take a close look at your workout routine.
Many people still believe that cardio and low intensity exercises are the way to go if they want to lose weight. They spend endless hours on the treadmill, lifting light weights, doing low intensity steady state cardio and endless low-intensity ab exercises.
If you find yourself in this category and you haven’t made and progress, try incorporating some strength training and interval training into your workouts. This goes for women as well as for men. Strength training and high intensity interval training are some of the best things you can do for efficient and effective body toning and fat burning.
Even… no especially if you’re over 40, high fatigue, moderate weight resistance training (as taught in for instance Old School New Body) has some incredible benefits you just won’t get from steady state cardio… no matter how many hours you put in.
- 11 Reasons To Start Doing Resistance Training Now
- A Toned Body In 90 Minutes Per Week?
- Simple Workout Method That Supercharges Fat Loss
The latest on fat loss research shows that a 20-minute interval program leads to significantly more weight loss than a 40-minute aerobic session.
So, if you’re one of those people who have the “fat-burning zone” and “morning cardio on an empty stomach” drilled into your head by well-meaning trainers and articles, do yourself a favor and start lifting some weights and doing some HIIT. Not only will you see much better results much faster, but you’ll also be reducing the time you spend working out.
Check out these HIIT workouts at home for beginners. They are relatively short and low impact. This makes them a great way to start your HIIT training. You’ll also learn how to create your own HIIT style workouts.
Remember… we’re not saying that steady state cardio is bad! As a matter of fact, just taking a 30 minute walk every day can have tremendous benefits to both your physical and mental health. However, if your goal is to burn fat and get toned, there are better ways to do it than steady state cardio.
5. You are screwing up your hormones with poor lifestyle choices
We already saw the importance of insulin when it comes to weight loss. Hormones are important! Not only for weight loss but for your overall health and well-being. Proper hormonal balance requires a balanced lifestyle.
If you find yourself staying up late on the weekends, drinking a lot of alcohol or consuming copious amounts of snacks in front of the tv, you are messing up your hormonal environment for optimal fat burning.
Taking stock of your current lifestyle habits can give you some valuable insights into what’s keeping you from losing weight. Just making some simple changes to your lifestyle can have a dramatic effect over time.
You don’t have to go overboard and completely give up on alcohol, snacks or other treats. A few simple tweaks and a bit of moderation can go a long way. For instance, start including some more thermogenic foods to your menu, adapting some healthy morning habits and applying some simple nutrition tips can have a huge impact over time.
6. Not eating enough vegetables
You can assist your fat loss efforts by eating fiber-rich vegetables at every meal. Besides providing you with a healthy dose of vitamins, minerals and phytonutrients, eating your veggies will also help you control your blood sugar and insulin levels and support the optimal hormonal situation for fat loss.
See also: Fight abdominal fat with these veggies
A lot of veggies are also great thermogenic foods. This means they will help boost your metabolism. Because of being low in calories and high in nutritional value vegetables are one of the best things to include in your fat burning diet.
7. Not planning and monitoring your training sessions
As you saw above, you need to be including strength training and HIIT in your workouts. However, if you’re just ‘winging it’ with your workouts, chances are they will be a lot less effective than they should be. And, if you aren’t recording your workouts and nutrition habits, then you’re probably cutting yourself short. A proven and well-structured workout routine and eating plan can literally quadruple your progress.
One great program that integrates all the factors mentioned above into a proven system is Turbulence Training. It combines killer workouts with a solid nutrition plan and has already helped thousands achieve their weight loss and fitness goals. If you’re looking for a proven, actionable and step-by-step method to get in shape, I highly recommend you check it out.