The end of 2024 is almost here. If you’re on a fitness journey, have you seen the results you’ve been looking for? If not, we’ve got good news for you: you may simply need to drop a few habits to see a complete difference – and adopt a few to help you avoid weight cycling. Weight cycling is when you gain weight right after losing it, and starting healthy habits can help you maintain your weight for a lifetime.
However, it’s essential to remember that weight doesn’t determine your health. Always check with your doctor to discuss other aspects of your wellness that you can focus on instead of weight loss. If you are committed to your weight loss goal, consider trying a new approach, like finding a more optimal time to exercise.
You should also be aware of some pitfalls to avoid to help improve your chances of success. Here’s what not to do.
1. Stop Thinking in the Short-Term
One of the hardest truths to accept in the journey of weight loss is the danger of a short-term mindset. If you approach weight loss with a short-term attitude, you may find yourself on the yo-yo diet train, losing and regaining the same pounds repeatedly.
Without a long-term approach, you might lose 10 or more pounds in two weeks, only to experience a rebound when you discover that your regimen wasn’t sustainable. This is common among those who embark on strict diets, such as keto or paleo, which promise rapid weight loss. For most people, a well-balanced diet that includes all food groups and even occasional treats works best in the long run.
Successful and sustainable weight loss is about understanding that fad diets, excessive exercise, and detox programs usually don’t work. These methods often last only as long as your willpower, which tends to be limited.
The general recommendation for weight loss is to aim for a rate of 1 to 2 pounds per week. While initial weight loss may surpass this for those who are very overweight, it typically slows down to the suggested range. Studies show this approach is effective for losing weight without compromising too much lean tissue and avoiding rebound weight gain.
2. An All-or-Nothing Mindset Could Be Harmful
Many individuals who struggle with a short-term attitude also grapple with an all-or-nothing mindset. I started my health and fitness journey with this mentality. I cut out all processed foods: no bread, no pasta, no milk, no cheese, and no individually wrapped snacks. My diet consisted mainly of chicken, vegetables, and berries.
This restrictive approach worked temporarily, but it ultimately led to bingeing on all the chocolate and snacks I could find because I felt I had “ruined” my diet. This cycle—of restriction followed by guilt and excessive eating—can be destructive and keeps many people trapped in a lose-gain-lose cycle.
This all-or-nothing concept also applies to fitness. You might be doing intense workouts but still not feeling fitter or stronger. Sometimes, toning it down can lead to better results and promote a long-term, sustainable approach to fitness.
3. A Stronger Support System Could Do the Trick
Supportive friends, family members, and significant others are crucial for successful weight loss. In my experience as a personal trainer, stigma often emerges as a common reason for not sticking to a healthy diet.
It may sound silly, but people often face ridicule for choosing healthier options, especially in cultures where food plays a significant role. I frequently experienced comments at family gatherings like, “That’s all you’re eating?” or, “You’re really not going to eat any dessert?” Such remarks can make it tempting to abandon healthy choices in favor of social acceptance.
This is why a solid support system is key to long-term weight loss. Without it, the journey can feel lonely and intimidating. If you feel you lack a support system, consider having open conversations with your friends, family, and partner about your goals. Make it clear that they don’t have to change their eating habits, but you would appreciate their support in your journey.
If an in-person support system isn’t feasible, seek out online communities that promote health and body positivity. Many platforms, like Instagram, have supportive groups that emphasize health without a primary focus on weight, making it easier to reach your goals.
4. Exercise Doesn’t Always Conquer All
You’ve likely heard the saying: “Abs are made in the kitchen, not the gym.” Even if your goals don’t involve achieving a shredded stomach, the adage holds truth. You simply can’t out-exercise a poor diet.
While exercise should be part of your weight loss strategy—due to its proven benefits—it’s challenging to lose weight solely through exercise. Many people overestimate the number of calories burned during workouts, often burning far fewer calories than they think.
For instance, a 154-pound man may burn fewer than 450 calories in an intense hour-long weightlifting session. This effort can easily be canceled out if dietary habits aren’t monitored.
Furthermore, focusing solely on exercise can lead to unhealthy cycles of compensating for indulgent eating with excessive workouts. This can foster a strained relationship with food and exercise, hindering weight loss.
A balanced diet rich in fruits, vegetables, healthy fats, lean proteins, and whole grains will support sustainable weight loss and health. When combined with regular exercise, this approach helps maintain weight loss once you reach your goals.
5. Sleep More, Lower Stress, and Eat Better
Chronic stress, sleep deprivation, and overworking can make losing weight considerably harder. Picture this familiar scenario:
You wake up motivated and ready to tackle the day. You plan for an evening run and have a healthy dinner prepped.
However, as the day progresses, lack of sleep catches up with you. You reach for that afternoon coffee, and by the time work ends, you’re too drained to run. Skipping your healthy dinner, you opt for drive-through comfort food instead.
While it’s fine if this happens occasionally, frequent occurrences make weight loss feel impossible.
Nutrition and exercise are vital components of a healthy lifestyle, but neglecting other factors like sleep and stress management can impede your progress.
6. Supplements Can’t Do All the Heavy Lifting
Finally, let’s talk about supplements. While certain products may assist in reaching weight loss goals, they cannot replace hard work and commitment.
For instance, incorporating a daily protein shake can help you feel fuller throughout the day and keep cravings at bay. Increased protein intake can also support muscle growth, which aids in body recomposition.
However, the most effective weight loss method remains straightforward: consume fewer calories than you burn. No supplement can replace this foundational principle.
Conclusion
Losing weight faster isn’t just about following a strict diet or engaging in endless workouts. It’s about adopting sustainable habits and maintaining a positive mindset. By addressing these six habits, you can pave the way for healthier choices that contribute to long-term success in your weight loss journey. Remember, it’s essential to focus on health, well-being, and the lifestyle changes that support your goals.
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