With a surge in people looking after their health and well being more there will be some of you thinking why aren't I losing weight? No doubt many of you are looking to get back in shape after the last 14 months we've had to endure. Here are my top 3 mistakes people make when looking to get back on the saddle and reboot their weight loss journey.
Aiming for too big a calorie deficit
Now I know I harp on about being in a calorie deficit is the way the lose weight. So you may think to yourself. Okay great I'm going to be in a daily deficit of 750 calories. That way i'm going to lose a tonne of weight. Wrong, now yes it you can maintain a daily calorie deficit of 700 calories for say a month then you're sure going to lose weight. However I guarantee a high percentage of you wouldn't be able to maintain that sort of deficit. The likelihood is you are going to be so hungry and craving a number of calorie dense foods that you crack and end up consuming weight too many calories and you're back to square one. Keep a daily calorie deficit of 250-350 calories for a steady weight loss that's sustainable and doesn't turn you in to a 'Hangry' human being.
Weighing yourself each day
I get so many clients messaging me saying 'It's not working, I've put on weight. I weighed myself yesterday and then today and I've put on 0.5 kilos'. Weighing yourself everyday can be detrimental to your motivation and confidence. Your weight could have fluctuated due to a number of reasons. Weighing at different time of day, holding water that day, haven't been to the toilet or you have had a bad night's sleep. This is why I say to my clients. Weigh yourself once a week on the exact same day, at the exact same time (Upon waking up) and wearing no clothes. This is the best way to view an accurate weight loss progression. I've even had to get some clients partners to hide the scales during the week so they don't weight in more than once!
Having no patience!
Lastly so many people quit before they've even started when it comes to their weight loss journey. They have no patience. This isn't an overnight miracle. This will take time and dedication and there will be some tough days but if you stick to the plan and are honest with yourself the results will come. You cannot just think being in a deficit a week will make you a size smaller in your clothes. You have to show up each day and be accountable for what exercise you're doing and what you're putting in your mouth. Nobody else can control that. Stick to a deficit for 4 weeks and even you haven't lost weight then think about lowering your calories or working out more or more intensely. If weight loss was easy we wouldn't have obesity. Remember that.
Help and Advice
If you’re looking for any advice on the above blog or are looking for guidance and motivation through online coaching please drop me an email on email@example.com to find out more information on how we can help you. Just like we’re helping hundred’s of other individuals become a fitter, healthier version of themselves. Alternatively go to this link to set up a consultation call