5 common weight loss mistakes that most people make

Many people start out strong when they wish to lose weight. However, with time they give up. Why? The answer is that they do not see results fast enough. In most cases, people sabotage themselves without even realizing it. The 5 common weight loss mistakes are…

1: Not including resistance training as part of their training regimen

Many studies have shown that adding resistance training to your routine will increase lean body weight by one pound per month, in few words strength training helps you burn calories both during and after your workout.

2: Not staying at a caloric deficit

Another common weight loss mistake that most people make is that they do not stay at a caloric deficit for a long time.

The simple weight loss equation is that in order to lose weight you need to burn more calories than the calories you ingest, but more people do not do that long time enough to get the desired results.

3: Letting one small slip up affect them

I like to eat tacos and if you add up with a soda it feels good, so at times I might slip up and treat myself with those, the problem with that is that this can become a habit and it will impact on your ability to lose weight

4: Expecting results fast

We live in an instant gratification society, people want fast results, that is why get quick rich schemes keep appearing, one-day miracle diets keep making owners millions.

The problem with this is that when most people do not lose weight fast, they will assume the method does not work so they will jump into another diet or give up once for all.

5: Not defining their why

There is a book by Simon Sinek called Start with why in this book the author speaks about why it is important to have a reason for each and everything you do.

When you set up weight loss goals you need to state why you need to lose weight, you need to attach an emotion to it and this will help you to keep motivated when things do not go on your way.

That is it those are 5 common weight loss mistakes most people make, what is the mistake or mistakes in this list you have ever made, let me know in the comment section below.

How to Find the Best Weight Loss Program for You

Are you looking to lose weight? If you are, you may be interested in joining a weight loss program. When it comes to joining a weight loss program, you will find that you have a number of different options.

If this is your first time joining this kind of program, you may be unsure as to what you should look for. If that is the case, you will want to continue reading on.

One of the best ways to go about finding the perfect program for yourself is to ask yourself a number of important questions.

One of the first questions that you should ask yourself is how much time you have to devote to weight loss meetings.

If you were to join a local weight loss program, you would likely be required to attend weekly meetings.

Whether you are busy with your family or busy at work, you may not have the time to do so. In that case, you should look into joining an online program, as they are often designed for those with busy schedules.

Another question that you will want to ask yourself when looking to find the perfect program is your willpower. Should you join an online program, you will be given more freedom, as you do not have to physically report to meetings and answer to group leaders.

While this freedom is nice, it has allowed many hopeful individuals to go off track. If you do not think that you can stick with your online program goals and instructions, it may be better to join a local weight loss program instead.

Another one of the many questions that you will want to ask yourself when looking for a weight loss program to join, is how much money you have to spend. While it is possible to find free weight loss programs, both locally or online, it is actually quite rare.

In your search for weight loss programs, you will find that they have a wide range of membership fees. Commonly, you will find that online weight loss programs are cheaper than locally operated weight loss programs.

If you are on a budget, the cost of each weight loss program that you come across should play a large role in your decision.

You should also ask yourself if you are embarrassed about your current weight or your physical appearance. Although you should have nothing to be ashamed of, you may still feel that way. If that is the case, you may be afraid of attending local weight loss meetings.

Of course, you need to remember that everyone else in your meetings is likely feeling the same way, but you don’t have to put yourself in an awkward situation. If you are concerned with your appearance or what others may think of you, you may want to look into joining an online program instead.

The above-mentioned questions are just a few of the many that you should ask yourself if you are interested in joining a weight loss program.

While there are a number of benefits to joining a locally operated weight loss program, as well as an online weight loss program, you need to make the decision that is best for you and your own needs.

Common Keto Diet Mistakes You Should Avoid

Common Keto Diet Mistakes You Should Avoid

Nobody is perfect, and no diet is perfect. As you adopt this diet for good health and weight loss, you are bound to make several mistakes; this is normal.

The best way to avoid, or minimize the effects of mistakes is by learning and preparing for common mistakes. Below is a list of common keto diet mistakes dieters make.

Eating Too Many Carbs

There is no exact definition of what ‘low carb’ means. Some would say it is simply anything under 100 to 150 grams a day simply because they get amazing results with this range.

However, this may be excessive if your aim is to have plenty of ketones in your bloodstream. Most keto dieters go for under 50-grams of carbs per day to get into optimal ketosis. Anything beyond that is termed as excessive.

Eating Too Much Protein

Remember: the keto diet is all about protein moderation.

Impatience

As you adopt a keto diet, you need patience: patience to get into ketosis and patience to adapt to ketosis. Understand that previously, your body’s main source of energy was carbs; now, it has to adapt to a new source of energy, fats. The body requires time to do this; therefore, be patient.

Obsessing Over The Scale

The number on your weight scale should not determine your keto diet success. Let this be the least of your worries. Just live life and enjoy your diet. Weight loss will happen; do yourself a favor and keep away from that scale.

Not Eating Enough Fats

The unrestricted consumption of fats may seem excessive. However, the keto diet is a high-fat diet. Just trust keto and enjoy the fat. However, you should eat the right kind of fats, preferably monounsaturated and saturated fats.

Eating Processed Keto’ Foods

When you are on a keto diet, always think about it this way: the intention is to eat natural ingredients and not foods that come in wrappers such as Atkins bars and Quest bars.

Although you can occasionally eat these, the idea is for a large portion of your diet (we are talking about 70-80% of your entire diet) to consist of natural ingredients.

Being After A Quick Fix

If this is your aim, do not start the diet. The Keto diet is more of a lifestyle change than a short-term diet plan. Dropping a few pounds and then going back to your normal bad eating habits will be a waste of time.

Indecisiveness

Half-heartedly adopting the keto diet could be the worst thing you could do to yourself because you are just wasting time.

If you are not all in, you will not survive through the temporary effects that come with adopting the diet. Decide on what you want and think of everything you will gain by going keto to
keep you motivated.

That is it, that is the list of common keto diet mistakes dieters make. If do you want to learn more about the keto diet, you can click here.

 

How to Set Weight Loss Goals

Setting weight loss goals is one of the most important actions you can take towards getting to your desired weight.

I will spare you all the statistics and studies, but it has been proven that those who set goals and WRITE THEM DOWN are much more likely to hit those goals.

You should always set goals when losing weight. If you do not set your goals, then it’s very possible that your whole dieting plan might not go the way you imagine it.

How to Set Weight Loss Goals

List the following:

 What is your current situation right now?

List all your eating habits, food preferences, everything that could affect your weight loss. Working out, etc.

What is the reason you want to lose weight?

This could be an upcoming event, summer, or even for a certain special someone. List the single BIGGEST reason you can think of.

What are the benefits you get from your weight loss?

List AS MANY as you can. It can be health, better energy, admired by a partner, etc. This should be your main motivator.

Your Goal. “I want to lose XX lbs of weight in XX days”

Write this in bold and make it really sink in. I would personally say that putting more than 10 lbs per 2 weeks is not realistic, especially if this is your first attempt at a goal like this. Be realistic. You must write “I want” not “I wish”

Write everything down and look at that paper every day. Put it into a place where you can see it.

Once you see it every day, you will constantly be reminded of WHY you do this and what the benefits are.

BE PERSISTENT ONCE YOU TAKE ACTION BECAUSE IT’S NOT GOING TO BE EASY STEPPING OUT OF YOUR COMFORT ZONE.  You must definitely want to lose weight.

 If you see yourself making excuses rather than STARTING a diet that is effective, you should think about why you don’t really want to lose weight. You must be able to step out of your comfort zone and JUST DO IT!

That is it, follow the above plan to set your weight loss goals, if you need any help or anything else let me know in the comment section below or just contact me via the contact form here.

Understanding Body Mass Index (BMI)

In this blog post, I am going to define what is Body Mass Index, how it is calculated, categories, limitations, and how you can use this to reach your weight loss goals.

What is BMI?

Body Mass Index (BMI) is a measure of body fat based on weight and height that applied to adult men and women.

How to calculate BMI?

BMI is a person´s weight in kilograms divided by square of height in meters.

Understanding Body Mass Index (BMI)

 

For example, if you weight 70Kg and you’re 170Cm which is 1.7 meters you will have a BMI of 24.22, in the next section we will see what this number means.

But you don’t need to do this calculation manually, you can use a BMI web-based calculator by clicking the following link.

https://www.nhlbi.nih.gov/health/educational/lose_wt/BMI/bmicalc.htm

Also, there are many apps that can help you to calculate BMI, just search for BMI calculator on your apps store and you will find many options.

BMI categories

So now you calculated your BMI and you got the magic BMI number, so let us see what it means.

Underweight (<18.5)

If your BMI is less than  18.5, this means you’re underweight, this is a serious health problem and my recommendation is that you should go and see a nutritionist.

Normal Weight ( between 18.5 and 24.9)

If you’re BMI is between 18.5 and 24.9 congratulations, you’re a normal weight, the only thing you have to do is to make sure that it stays that way.

Overweight (between 25 and 29.9)

If your BMI score is between 25 and 29.9, you’re overweight, if you follow advice from this blog you should be able to lose weight and go back to your normal weight again.

Obesity (Over 30)

If your BMI score is more than 30, you´re overweight and you run a risk of having diseases related to being obese like heart diseases, I will not you to recommend doing exercises or starting your weight loss journey without seeing a professional (a doctor or nutritionist).

Important note about BMI score.

Your BMI score does not tell you where you have body fat, which is important in order to analyze the health risks, that is why the circumference of your waist.

If your waist circumference is greater than 88cm in women and more than 102 cm in men, you run a risk of having major heart diseases, diabetes, and other health problems.