Learn how to avoid common weight loss mistakes and finally achieve your goals with these simple tips. Say goodbye to frustration and hello to success!
7 Common Weight Loss Mistakes to Avoid
Navigating a weight loss journey can be challenging, and falling into common diet traps is easy. In this video, the creator reveals 7 common weight loss mistakes that many clients make. Understanding and avoiding these mistakes can set you up for long-term success.
The first mistake mentioned is going gluten-free when it’s not necessary. Many people think that gluten-free foods are healthier, but they can actually be higher in sugar and fat, lower in essential nutrients, and more expensive. Unless you have been diagnosed with coeliac disease or have gluten sensitivity, it’s best to stick with gluten-containing foods.
Another mistake discussed is eating too few calories. Drastically cutting calories can send survival signals to the brain, leading to intense cravings, overeating, and a slowed metabolism. It’s important to fuel your body properly to avoid these negative effects and support healthy weight loss.
10 Weight Loss Blunders You Need to Ditch Right Now!
I have helped hundreds of people successfully lose weight but many of them could have gotten to their goals sooner if they hadn’t been making these common weight loss mistakes so to avoid a whole lot of misery I’m going to share these with you today too if you’re new here I’m Maria and I’m a registered dietitian welcome to the channel 65% of American adults think gluten-free foods are healthier and 27% choose gluten-free products to Aid with weight loss now I’m going to shock you here but gluten-free food s tend to be higher in fat sugar and salt and lower in protein and fiber and other essential nutrients plus they end up typically having more calories than their regular counterparts if you think about it logically gluten is a protein that when we use it in baking it helps make.
Our bread tall and fluffy and when you don’t use it and you take it out you have to add in a whole bunch of other things to try and get your bread or your baking products that nice tall and fluffy way as well so typically a whole lot of other stuff needs to be added to TR make the food taste good and being honest it usually still isn’t as nice as the regular stuff either anyway so unless you absolutely need to go gluten-free because you’ve been diagnosed with celiac disease or have a gluten sensitivity choosing gluten-free foods in your regular grocery shop tends to not always be the best choice plus they also tend to be a lot more expensive in fact switching to a gluten-free diet often leads to weight gain initially and this is something that we see a lot in newly diagnosed celiacs so this mistake is going.
Gluten-free when it’s not necessary so bottom line if you can tolerate gluten then go for it now some people go into a diet with a huge amount of initial motivation and they make drastic cuts to their calories now this is not a good approach because your brain now thinks that it’s being starved and so it starts sending survival signals and these signals ramp up your appetite giving you really intense food cravings and you will find yourself starting to think about food all of the time and then when you do allow yourself to have food your brain intentionally turns off your fullness signals to allow you to overeat again it’s a survival mechanism it wants you to eat as much as you can to stock up in case there’s another famine or starvation period again tomorrow if you have ever experienced a loss of control around food which is something many.
Of my clients report that they experience well this is why it’s a human response to starvation there is nothing wrong with you many many people think that there is something wrong with them and this gives them a huge sense of relief when I explain that there is nothing wrong with them this is human physiology and a normal response to starvation now our metabolism also slows down to save energy because it thinks it’s being starved and often without realizing it we start to move less we don’t fidget as much as we usually do and the body overall goes into an energy saving mode and this might be a more extreme example but when I have an eating disorder patient who is very underweight they often become very unexpressive in how they communicate but this is the brain trying to save energy so this mistake is eating too few calories and now I.
Don’t want to stress anybody out here if you’ve been doing this you haven’t permanently damaged your metabolism with some careful nurturing and bringing your calories back up the majority of people’s metabolisms can return to normal within a decent time frame I’m going to pause here and ask it if you’re enjoying the video so far I would really appreciate it if you hit the red subscribe button below it really helps support my channel to continue making more videos and if you’re looking for healthy high protein recipes make sure to follow me over on Instagram now if you’re pouring oil straight from the bottle when you’re cooking or having a salad I need you to stop doing that instead take out your tablespoon of course tablespoon instead take out your tablespoon and measure out your oil and a tablespoon of olive oil has 120 calories in.
It so if you pour straight from the bottle you’re adding anywhere from between 4 400 to 500 calories with that so just limit the amounts the other big one to keep an eye on is mayonnaise a generous spoon of mayonnaise can have the same amount of calories as a chocolate bear you can easily come up to 200 calories and I see people and they’re putting three big Heap tablespoons of mayonnaise into their salads and this can be adding anywhere between 5 to 750 calories and this salad is just for themselves so if you want to use mayonnaise what I recommend is just using a small amount and then add in some Greek yogurt too that way you get some some of the flavor some of the texture all of the creaminess but you’re not piling on the calories with that too and I see a lot of people who are trying to lose weight and come lunchtime they go out to their local Deli or.
Cafe and they purposefully say that instead of ordering a sandwich they order a salad because they want to make the lighter choice but often if you’re not careful these salads can contain way more calories than the actual sandwich even if the dressing looks healthy so just be careful here now please do remember though that fat is not your enemy fat is a nutrient and we do still need it but if you are struggling with your weight I find a lot of people don’t really understand the amount of calories that you can add with things that we think of as just being a little bit of dressing so this mistake is being too heavy-handed with your salad dressing food and supplement companies want to make money they are not concerned about your health and they use clever tactics to draw consumers attention to one aspect of a food.
To make the food appear better for you than it actually is this is what US dietitians like to call the health halo effect and a big one that I’m seeing lately is turmeric and yes turmeric is a spice that is good for us but if you put turmeric spice on a cookie it is still a cookie or if you have a turmeric spice latte that still has a lot of syrup sugar or cream in it the turmeric sprinkled on top does not cancel out all of the other things I wish it did but it doesn’t so just be mindful of these clever marketing techniques I remember being out with a friend a few years ago at a coffee shop now she wasn’t a dietitian she had no background in nutrition and this just always stuck in my mind but in conversation she was telling me that she was trying to lose weight that she had joined a gym and she was trying to eat healthier so when the waiter came to take.
Her order she ordered a salad because again she said she was trying to be good now after lunch we ordered two coffees and she also ordered this brownie that they had on display right beside the to it was called a Paleo gluten-free grainfree brownie and in her words she said this was okay for her to eat because it was gluten-free dairy free and free of everything but it was still a big chocolate brownie that definitely had 400 calories if not more in it but this is a typical example of the health halo effect now did I tell her or did I just let her eat her brownie in peace well comment below and let me know what you think I did so this mistake is falling for the health Halo tactic so I have a bad habit when I’m stressed out I like to eat peanut butter out of the jar Now peanut butter is not bad for you most people would consider it a healthy food and.
Peanut butter really is quite filling especially if you’re eating it out of the jar so I usually feel like I’m only having a tiny little bit that it’s not really that significant but when I think I’m starting to get a little bit carried away what I will do is I’ll put the peanut butter on the weighing scale have the peanut butter have as much as I want then put it back and then I realized how much I have actually had that thing that I thought was just a tiny little Spoonful ended up being like 500 calories so I could have basically just sat down and had a full proper meal at that point so just because a food is healthy does not mean that you can ignore portion size in theory if you ate a ridiculous amount of broccoli every single day you could gain weight just the same same way as if you were eating loads of chocolate now in practice it would be really.
Hard to eat that amount of broccoli but you get my point so this mistake is that healthy foods can cause weight gain too and this is my biggest Pitfall because I love healthy food and I think healthy eating can taste amazing I don’t believe anyone when they say healthy food doesn’t taste good I’m always making healthy recipes but it doesn’t mean that just because these muffins that I made with ingredients that are healthier than normal that I can still eat three to four or five of them every single day and not gain weight now if you’re interested I have a free recipe ebook which I’ll leave Linked In the description box below but again a portion size matters now if you go into a gym and you go up onto a treadmill and walk for a while it will tell you how many calories you have burnt but this is hugely inaccurate way too many people.
Then use this as an excuse to eat back the calories later plus the amount of calories that you burn can change by something as simple as whether you hold on to the rails on the treadmill or not similarly in the last few years these Apple watches and fitness trackers have become hugely popular and many of them will also tell you how many calories you burned each day but again their estimates are not that accurate and I encourage every client that I work with to ignore these kind of metrics they’re great for other things like measuring your steps but we shouldn’t focus on exercise as a way of burning calories in that moment exercise has huge benefits for weight loss and they go far beyond just the amount of calories that you burned when you’re walking on that treadmill they give you more energy they boost your mood.
And the right kind of exercise can help you burn calories long after you have finished your exercise session so really the amount of calories you burned in that 45 minutes on the treadmill is the least important part out of the whole thing and again usually quite inaccurate now nobody loses weight like this and in fact for most people it can look more like this a lot of people put way too much focus on the weight on the scales and with clients when I try to navigate away from using just this they do find it really really hurt and I get it it’s a really specific measurement and if you see it coming down you think you’re doing really really well but when you rely too heavily on the scales and sometimes you see no movement or even a small bit of weight gained some weeks some people get really frustrated and it emotionally upheavals.
Them and then they throw in the tow so I want to emphasize the importance of not solely relying on your body weight as the measure for success in a weight loss journey and true health is both physical and mental well-being so Shifting the focus from weight loss to embracing an overall feeling of Health and Wellness is really important it’s not just about the numbers on the scale and I could do a whole other full video on this but the weight on the scales acted by a whole load of other things how you’ve slept if you exercise the day before if it’s coming up to the time of the month hormones so it’s really not always as straightforward as we sometimes think now let me know in the comments which mistake you found the most surprising and if you enjoyed this video you’re definitely going to enjoy this video here which focuses on what you should actually do.
If you’re trying to lose weight as always don’t forget to subscribe and give the video a thumbs up if you enjoyed it stay happy and healthy and I’ll see you again next week thanks for watching
