The Weight loss journey is truly a little complicated & unique for everyone. It is a non-linear process because we are not a robot. Weight fluctuates because of hormonal fluctuations, digestive issues, exercise, sickness, alcohol consumption and hydration levels & so on. It’s normal to have small spikes on weight loss graph.
In case graph has big spikes or horizontal line, which is driving you crazy don’t blame your genetics, bone structure, or metabolism. Rather, look for these common biggest pitfalls that hamper your weight loss journey.
Counting the calories, not the nutrients
Many people think it’s a simple math the less they eat, the more they will lose. It’s not just about the quantity, the quality of food has the most impact on your metabolism. The vitamins & minerals are involved in metabolizing (break down) the carbohydrate, protein & fat. If you consume diets skinny on nutrients, you enter the roller coaster ride So-called yo-yo dieting-losing weight, putting it back on, losing it again and so on that is really bad for your health.
Tip: To reach your goal and to maintain a reasonable body weight, you need a balanced diet full of nutrients to prevent disease and to ensure optimal energy and psychological well-being.
Sticking to same fitness regime
Every individual is unique & one’s body respond to exercise in a different way. Please consult a professional trainer to know whether you need resistance training which builds the strength, anaerobic endurance, and size of skeletal muscles or cardio exercises to burn fat or circuit training.
Tip: Know your body-type & do suitable workout. You can follow the FIT principle: Vary the frequency, intensity or time.
Not getting enough sleep
If your goal is to lose fat, skipping sleep is like poking sticks in your weight loss cycle wheels. Insufficient & disturbed sleep not only responsible for craving unhealthy comfort foods but also causes fluctuations in the hunger hormones leptin and ghrelin that regulates appetite.
Less sleep = less energy to workout. Healthy plentiful sleep is important to maintain muscle mass. Short on sleep, you risk losing weight & rejuvenation.
Tip: Don’t forget to charge your body for 6 to 8 hours. Regular sleep pattern & uninterrupted adequate sleep promotes weight loss.
Not drinking enough water.
Water helps to detox our body. It flushes out the waste & the toxins build up in our body and prepares our body for weight loss. Secondly, Water acts as a natural appetite suppressant, thus controlling our food portions.
Without water, the body cannot properly metabolize stored fat or carbohydrates. The process of metabolizing fat is called lipolysis. The first step of this process is hydrolysis, which occurs when water molecules interact with triglycerides (fats). This means drinking enough water is essential for burning fat.
Tip: Stay hydrated. Always drink water before each meal & snack and before, during and after workout for maximum benefit.
Expecting instant results
Mostly people go out of the wagon, when they expect fast results. For quick fixes, they consume fat burners, appetite suppressants, follow crash-dieting, which is neither good for their health nor helpful in maintaining the weight after weight loss.
Don’t be impatient, if the number on the scale isn't moving that can lead to frustration & giving up altogether. Setting realistic goals keep you motivated & moving on consistently.
Tip: To slim down successfully, patience is key. Taking measurements and taking monthly pictures of yourself or keep noticing your clothes be looser, can reveal you're actually losing fat. Ultimately it matters how you look and feel.
To conclude I will say...
The only long-term effective weight management skill is to remember weight loss is not a number, it is a behaviour. Adapt a healthy lifestyle to achieve the weight loss results & it will be easy to sustain the weight loss that you have achieved.