So you've been on a diet for several weeks or even months with little to no success. The number on the scale never seems to fluctuate. You started eating healthier, increasing your cardio, and even meal prepping every day of the week. There are several mistakes you may make while dieting but let's take a look at the ones most frequently overlooked that are keeping you from reaching your goals.
Ryan Rodal discusses the 6 most common diet mistakes.
Avoid These 6 Mistakes and Build the Best Diet Plan
Mistake #1 - Dropping your calories too quicklyOften times people are consuming a high number of calories in the 3000-5000 range and decide to embark on a crash diet significantly lowering their caloric intake to sub 1000 levels. There are several negative side effects related to dropping your calories too quickly.
You will reach weight loss plateaus far more quickly. In addition, the majority of the weight lost will be water as opposed to bodyfat. A gradual lowering of calories by 200-300 at a time will provide the most consistent and steady weight loss results.
Mistake #2 - Not tracking your caloriesAlthough people may make dietary changes in their attempts to lose weight they are put off by the idea of tracking calories. However, with today's technology we can easily track what we eat.
At most it will be an extra five minutes out of your daily routine. Spend these extra few minutes tracking what you eat and make dietary adjustments accordingly.
Mistake #3 - Doing too much cardioOne frequent mistake is people going from doing absolutely no cardio to hours upon hours of cardio per day.
Ease into cardio starting with 20 minutes of steady state three times per week and increase it if necessary to achieve desired results. Too much cardio with too few calories may result in losing valuable muscle.
Mistake #4 - Eliminating carbs from your dietIn recent years carbs have gotten a bad rap in the dieting world. The popularity of diets such as the ketogenic diet and Atkins diet have given carbohydrates a negative connotation.
Carbohydrates provide energy for the body which is turned into glycogen for muscle recovery and repair. Lowering carbs may be necessary in order to achieve extreme leanness but under no circumstances should carbs be taken out of your diet entirely.
Mistake #5 - Not prepping meals ahead of timePreparation is the key to success in any endeavor in life. By prepping your meals ahead of time you are eliminating the possibility of falling off your diet.
Tupperware containers come in handy and help prevent splurging on pizza with friends during the lunch hour. Not to mention cooking and prepping your own meals allows you to control what ingredients are added to your food.
Although it can be moderately time consuming, a lot of headache and hassle can be saved cooking an entire week's worth of meals at a time.
Mistake #6 - Not weighing yourself consistentlyWeight can fluctuate up or down on a daily basis depending upon a various number of factors. Water retention, sodium intake, sleep, and stress can all have deleterious effects on weight temporarily.
In order to obtain the best weight loss measurements weigh yourself frequently and consistently. This means the same time of day, wearing the same amount of clothing, and remembering to use the restroom beforehand. By keeping all of the variables as consistent as possible you will get an understanding of whether overall weight is increasing or decreasing.
Average daily weight for the entire week and compare on a weekly basis. Due to the fact that daily weight can change so significantly in a short period of time, a weekly average will provide a better representation of current weight loss.
Final ThoughtsAvoid these common dieting mistakes and be more equipped to succeed in weight loss goals during the New Year. All of these are small fixes that can end up making a huge impact on your overall success. Remember that you are in control of your weight loss goals and success.
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