Hopefully your program is off to a smooth start, and you’re happy with your progress so far. But for others who aren’t seeing results yet, it’s been a little more frustrating. Many dieters tend to make similar mistakes when trying to lose weight. But being aware of these mistakes—and making small physical and mental changes—will help you lose the weight and keep it off for good. Here’s how:
Slower is Better
The first mistake dieters make is having unrealistic weight loss expectations. The SparkPeople program is set up to help you safely lose between half a pound and two pounds per week. Studies show that individuals who rapidly lose weight are more likely to gain it back.
Everyone is Different
Remember, eating right and exercising regularly have positive impacts on your health in many other ways, such as more energy, less stress, better sleep, and reduced risk of many diseases. You’ll receive those benefits—regardless of the number on the scale.
Weight Loss is Rarely Constant from Week to Week
Many people lose a lot in the first few weeks, and then their weight loss slows down considerably. It’s totally normal to have weeks when you lose more than expected, and weeks when your weight remains the same despite your consistent efforts.
Weight Loss is Not Immediate
Cutting calories today (through diet and exercise) will not necessarily show up on the scale at the end of the day or even by tomorrow. Your weight can fluctuate from day-to-day for reasons that have nothing to do with your diet and exercise program.
Eating Less Isn’t Always Better
A lot of people assume that the less you eat, the faster you will lose. One of the biggest mistakes dieters make is not eating enough. But if your body is not getting enough nutrients and calories (especially if you eat less than your recommended calorie range), your metabolism will slow down. This is called “starvation mode” because your body thinks it is experiencing a famine.
Hopefully these tips will help you avoid many of the common pitfalls dieters face, and deal with the ups and downs of weight loss more easily. Hang in there! It’s not always easy, but you can do it!