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Do You Make These Weight Loss Mistakes?

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Here are some of the most common weight loss mistakes health experts recently revealed that dieters make when trying to lose weight.


Recently, U.S. News & World Report told its readers that you can learn from your mistakes--if--you take the advice of these weight loss experts who revealed nine weight loss mistakes that you are likely making right now.

Weight Loss Mistake #1: Ignoring Your Body

According to Florida-based registered dietitian Jaime Mass, ignoring your body sets you up for disaster―especially when it comes to eating.

“Your body is always telling you something to help you live in balance. When we ignore our bodies, we set ourselves up for disaster. Focus on listening to your body and nourishing it well. When you are eating a meal, listen to your body and try to honor your body when it tells you, ‘Please stop eating, I am full now.’ When your body tells you, ‘I am hungry,’ honor that too, and go ahead and eat to nourish you.”

Basically this is what weight loss experts have been advising dieters for years—integrate mindful eating into your lifestyle. With mindful eating put into practice, you can control your food intake by avoiding eating an entire bag of chips white watching TV and eating less during mealtimes by slowing down, savoring the food, and giving your brain a chance to catch up with your stomach.

Weight Loss Mistake #2: Eating 'Diet' Foods

According to New York City-based registered dietitian Keri Glassman, author of "The New You and Improved Diet" the answer to losing weight is ditching the diet foods and, “...turning to real food over fake, processed foods.”

The problem she points out is the idea of promoting food as “diet foods” is mostly marketing magic to trick the consumer into believing that by eating their “diet foods” the weight will vanish. However, as it too often turns out when foods are advertised as “fat-free,” they are actually loaded with extra sugar and calories to make them taste great but add on the weight.

Weight Loss Mistake #3: Changing Everything at Once

In comparison to adopting extreme weight loss measures , “…small progressive baby steps are way more effective in the long run,” says certified strength and conditioning specialist Holly Perkins, author of "Lift to Get Lean."

The reason for this? The body naturally resists changes that come on suddenly and does it best to retain fat and calories when it detects it is being stressed with starvation conditions. Her advice to dieters is to make changes gradually such as adding one exercise or dietary change each week rather than both at once.

Weight Loss Mistake #4: Getting Hung Up on Details

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Christopher Ochner, weight loss and nutrition expert at The Mount Sinai Hospital in New York advises dieters not to focus on the latest superfood or elimination diet; but rather, stick to the basics that make sense like fewer calories in and more calories burn equals automatic weight loss.

Weight Loss Mistake #5: Cutting All Carbs

According to registered dietitian Anna Rossinoff, co-founder of Zest Nutrition in Portland, Oregon, “All carbs are not created equal.” In fact, you need carbs to remain healthy. The trick is to choose your carbs wisely and go for those complex carbs full of nutrition such as sweet potatoes, corn, beans, quinoa and brown rice that provide the B vitamins we need to metabolize food into energy, fiber to keep us full, and protein for building lean muscle mass.

Weight Loss Mistake #6: Eliminating Foods You Love

Dietitian Keri Gans, author of "The Small Change Diet" advises against deprivation of those things you absolutely crave. The smarter choice is to go ahead and include one small square of chocolate or one small cookie in your diet to prevent you from being miserable while dieting and show that you can exercise some control over how and what you eat.

Weight Loss Mistake #7: Focusing on the Finish Line

One problem with dieting is that most dieters want to do it and then be done with it as soon as possible. But according to Lisette Cifaldi, director of behavioral health at Hilton Head Health weight loss center in South Carolina this is a common mistake dieters make because once they’ve lost the weight and then stop dieting—the fat comes back.
Her advice is that dieters should look for a new, healthy, and comfortable way of living that eventually leads to weight loss and make it a part of your life that you can tell yourself, “I could do this…forever.”

Weight Loss Mistake #8: Not Establishing Your Motivation

“I believe the most common mistake people make is their lack of commitment to the process. Their ‘why’ isn't strong enough,” says exercise physiologist Greg Justice, founder of AYC Health & Fitness in Kansas City, Kansas who tells dieters that successful weight loss starts with getting your mind right by establishing the ‘why’ before moving to the ‘what’ and ‘how’ of losing weight. Knowing and establishing why you want to lose weight will help keep you motivated whenever a dieting roadblock gets in the way of your success.

Weight Loss Mistake #9: Eating Too Few Calories

Consuming fewer calories than your body requires to function is a common mistake according to dieting advice given by personal trainer and wellness coach Tammie Dubberly, co-owner of Whole Body Fitness Personal Training in Portland, Oregon. She says that it is not uncommon to see dieters cut calories so much that their body enters into a state of famine that forces the body into storing fat and resetting its metabolic rate—a pitfall that leads to the all-too-familiar yo-yo dieting bounce.

The better way of reducing calories is through portion control with a well-balanced diet that is more manageable and sustainable than trying to stave your body into becoming thin.

For more about dieting mistakes and some myths, here are two informative articles on 5 Diet Disaster Mistakes Smart Women Make and the Biggest Fat Burning Myths You Have Been Fed.

Reference: U.S. News & World Report― “Weight-Loss Experts Share the Most Common Mistakes Clients Make” by K.A. Fetters