The Most Common Weight Loss Mistakes and How to Avoid Them
It’s easy to make a resolution to lose weight and start following a strict diet and exercises. What’s difficult is sticking to this schedule and ensuring that it actually works for your body type. Is it really enough to just reduce your calorie intake? Can you achieve your weight management goals by just exercising day and night? The answer to both these questions is ‘No.’ No single factor can help you lose weight.
When it comes to weight management, there are several factors that you need to take into account. However, there are some common weight loss mistakes that people often tend to make. If you are planning to join a weight loss retreat, make sure that you do not make these mistakes:
1. Consuming a Very High or Low Amount of Calories
When planning to lose weight, you need to burn more calories than you consume. However, that doesn’t mean you can completely overlook your calorie intake. A calorie deficit is required for weight loss, and it varies from person to person. It means the number of calories one needs to burn to lose weight can be different for everyone.
Moreover, studies have found that people often underestimate or overestimate the number of calories in their diet or exercise. A particular exercise may burn fewer or more calories than you think, and the same goes for a particular meal too. So, just rethink whether you are correctly estimating your calories or not. The goal should not be to consume so many or so few calories but to maintain a proper balance between the calories you consume and burn.
2. Only Focusing on Scale
While it’s important to keep track of your progress, just focusing on the scale might not be a very good idea. You may feel at times that you are not losing weight despite following a proper weight management diet, exercise schedule, etc. Here, you must understand that your weight is influenced by multiple factors. There is a possibility that you are losing fat but gaining healthy muscle weight. Another possibility is fluid retention.
So, if you are noticing changes in your body, like clothes getting loose, despite the weighing scale showing the same number, you are probably losing fat mass, which is, after all, a good thing. So, rather than just focusing on scale, keep track of your waist size or take a picture of your body every month to see the actual impact of your weight management efforts.
3. Improper Exercising
Everything is good in a balanced amount and the same goes for exercises also. Not exercising at all is never a good idea when you are planning to lose weight, and at the same time, exercising too much can also cause problems. If you are restricting calories and not exercising, you may lose muscle mass. Moreover, it will also impact your metabolism negatively.
Therefore, it is always advisable to do some physical exercises when you are on a weight loss retreat. It helps minimize the amount of muscle mass you lose, increases fat loss, and helps maintain fast metabolism.
But if you exercise too much, you may feel stressed at times. Moreover, it also impacts your endocrine hormones negatively. You can instead focus on doing heavy exercises like weightlifting, cardio, etc, a few times every week to maintain a healthy metabolic rate.
4. Choosing Processed Diet Foods
Consuming diet foods or low-fat foods is okay, but are processed diet foods really that healthy? We would say not always. You might be consuming these processed low fat foods as healthy meals, but they can have an exact opposite impact on your health. Many of these foods have high amounts of added sugar, which is not good at all when you are on a weight loss journey.
These foods can also make you feel hungry more often and you may end up consuming more calories than your body actually needs. Therefore, it is advisable to have nutritious meals and minimally processed foods to maximize the impact of your weight loss retreat.
Under the weight management program offered by The Farm, you get healthy nutritious meals, freshly extracted vegetable juices, etc, without added sugars. All these things further contribute to better weight management, allowing you to maintain a healthy weight.
5. Skipping Meals
If you think you can speed up weight loss by skipping meals, you need to change your mindset right here. This will only have a negative impact on your eating habits and lifestyle. When you skip one meal, you often end up eating extra in the next meal as you feel hungrier.
Skipping meals will also impact your energy levels and productivity, making you feel stressed. So, rather than completely skipping a meal, you should try to prepare a proper diet chart that helps you balance your calorie intake while also ensuring that you don’t starve yourself.
6. Not Getting Proper Sleep
No matter how strictly you are following your diet and exercising schedule, if you are not getting enough sleep, you might not be able to see proper results. Weight loss is very closely associated with sleep deprivation and stress. These factors impact your hormones, which further have an important role to play in your weight loss journey. So, make sure that you pay equal attention to your quality of sleep when trying to manage a healthy weight.
7. Neglecting Protein Intake
Protein is one of the essential nutrients that your body needs and it also plays an important role in body weight regulation. You can follow strict low-fat diets, but do not overlook your protein intake. Ensuring proper protein in your diet helps reduce sugar cravings, which can be a positive contributor to your weight management. So, you can increase your protein intake if you are exercising regularly. It will help maintain healthy muscle mass and reduce fat weight.
8. Overlooking Label Information
Whatever you are eating, no matter how healthy or nutritious it claims to be, do not consume it without reading label information. The label will give you the actual information about what’s inside a package.
These food packets often have healthy claims on their front sides, but you get to know the actual ingredients and amount of calories only when you read the detailed label. So, try to avoid this common weight loss mistake of misreading or ignoring food labels.
9. Having Unrealistic Expectations
Do not set unrealistic expectations when you join a weight loss retreat or a weight management program. You will definitely see results if you follow the required diet and exercising schedule.
But expecting some magic to happen within a few days or weeks is something you should avoid. It will only discourage you to see these unrealistic expectations fail. You must understand that patience and consistency are the keys here.
How Can The Farm’s Weight Management Program Help?
The Farm at San Benito offers a comprehensive weight management program that is trusted by so many individuals so far. This program allows you to choose any number of night stays from 6 nights to 30 nights or even more on request. It includes diagnostics, detoxification, and a nutritional program to help you achieve your weight management goals.
Under this weight loss program, you get daily nutritional support, vegan meals, fresh juices, guided meditation, colon hydrotherapy sessions, and a lot of other activities that contribute to healthy weight management. So, if you are looking for a weight loss retreat, the Farm’s weight loss and wellness center can be your perfect destination.
Also, you get a proper environment to keep yourself encouraged to stick to the program rather than getting distracted by weekend parties and other such things that happen in city life.
Concluding Thoughts
Weight management or weight loss can be challenging, but it becomes quite less complex when you follow a proper approach. Going to a weight loss retreat or joining a weight management program by The Farm wellness resorts can be a good idea.
Just keep in mind that your weight is influenced by many factors, so just looking at the weighing scale is not a good idea. Weight loss for females can work differently from how it works for males. You must know what is the right calorie deficit for you and try to achieve the same. Also, do not set unrealistic expectations that are too hard to be true. Prepare a diet chart, exercise regularly (but don’t overdo it), and give your body the required time it needs to reflect changes.
FAQs
1. What are the key factors that affect weight gain and loss?
Ans. Some key factors that affect weight loss and gain include: eating habits, lifestyle, physical activity, medical conditions, sleep quality, genes, etc.
2. Are weight management programs safe for all age groups?
Ans. Usually, weight management programs are designed for people above 18 years of age. Before you join a program, you can consult your healthcare specialist and join the program only if you are fit for it.
3. How do I find a reputable weight management center near me?
Ans. The Farm at San Benito is one of the most trusted and reputed weight management centers in the Philippines. To find one near you, you can do some online research and compare different centers based on their customer reviews, offerings, prices, and other factors.