1. Set Unrealistic Goals
According to Kristin Kirkpatrick, MS, RD, LD of the Cleveland Clinic: “A new study shows that weight loss success goes up with shorter-term goals.”
Instead of trying to lose 100 pounds in one year, aim for 5 pounds in the next month. Then savor your achievement.”
Registered Dieticians and Weight Management experts know that just limiting your diet to one or two foods (like cabbage or rice) won’t succeed in the long run.
“Quick fixes” that involve diet products, don’t bring long-term success. You may drink shakes for five weeks so you can lose weight for a wedding, but it’s not sustainable.
More important for you, however, is that liquid diets do not give you the right nutrients, or the right combination of them. And, with these supplements, you’re getting too many other things you don’t want or need.
➡ It’s OK to substitute a meal with a protein shake or a smoothie that isn’t high in sugar (read the labels!) once in a while. But, if you continue to use them as part of your regular diet, you simply will not be getting all the nutrients to provide the energy your body needs.
In like manner, cutting out entire food groups, like carbohydrates, is a mistake.
➡ You need carbs to fuel your brain. And, in the long run, your body will not get used to eating extremely low-carb diets that are high in fat and high in protein.
If you choose that option, your body and brain will revolt, and you’ll end up feeling sick, lacking energy and not thinking clearly.
Here are other options for how not to lose weight even if you’re trying:
Guilt never works for accomplishing long-term goals. Ever.
If you’re constantly feeling (and telling yourself) that what you’re doing is “wrong” or “bad,” more than likely, you’ll give up completely.
In fact, research shows that guilt about your weight can actually come back to bite you, and instead, make you gain more weight. So stop the guilty feelings.
Encourage and support your efforts, and have a positive goal (like being healthy, controlling your diabetes), etc.
4. Skip Meals And Don’t Eat Enough
When you want to lose weight, you have to take in enough of the “essential nutrients“ to maintain your body’s needs.
An essential nutrient is one that the body cannot synthesize (create a chemical reaction to form other nutrients) on its own – or not enough of it. So, it must be provided by your diet.
These nutrients are necessary for your body to function properly.
The six essential nutrients include:
- Fat (Yes, your body needs fats)
When you skip meals, you’re robbing your body of these essential nutrients.
And… if you cut down to just one meal a day, you’ll probably eat more than you realize, because your body is hungry. That will encourage weight gain, not weight loss.
Very low-calorie diets often call for eating just 800 to 1,000 calories per day. However, diets that provide less than 1,200 calories per day need medical supervision.
Eating such a small amount of food will require extra vitamins and minerals, as well as regular blood tests to make sure you’re not lacking any of the important nutrients.
5. The hardest lesson you’ll learn about how not to lose weight even if you’re trying is by obsessing over the scales.
Use your scale as a tool, not as a weapon against yourself. And don’t get obsessed with the numbers.
The biggest motivator for weight loss is to feel good and fit into your clothes comfortably.
If you just have to weigh yourself, set a “range” instead of a specific number as your goal. Then, be flexible. Expect to see ups and downs…it’s natural.
6. Overdoing High-Intensity Exercise
If you love to exercise at high intensity (at 70 to 90% of your maximum heart rate), be careful not to overdo it.
You should not participate in high-intensity training more than 2 or 3 times per week. If you don’t give your body enough time to recover in between workout sessions, it will backfire on you…especially if you’re on a low-calorie diet.
You have to refuel. If your body doesn’t have time to recover, it can actually store fat and burn protein, both of which you need.
When your muscles get depleted, your metabolism slows down, making it even more difficult to maintain your weight loss. That’s why some people regain their weight, and then some.
Excessive exercise can also lower your immune system, making you more susceptible to injury and viruses.
7. Are you trying to lose weight by sweating it off?
Contrary to what you’ve been told, working out in a full-on tracksuit (to sweat) and then going to the sauna after the workout is really counterproductive.
The truth is that the few extra pounds you get rid of all come from water weight – and they’ll come back.
And, speaking from a medical point of view, sweating excessively over a short period of time causes you to lose ***electrolytes and important vitamins and minerals.
➡ Electrolytes regulate our nerve and muscle function, our body’s hydration, blood pH, blood pressure, and the rebuilding of damaged tissue.
➡ The electrolytes in our bodies include sodium, potassium, calcium, bicarbonate, magnesium, chloride and hydrogen phosphate.
➡ Patients with diabetes or heart failure have an increased risk of low sodium levels.
This one will surprise you…
8. Drinking Too Much Water
Drinking lots of water is great if you’re thirsty and your body needs it.
However, too much water can lower your levels of sodium below normal. This can lead to a seizure disorder, coma or even death.
Typically, 64 ounces of water per day is enough — unless your body tells you it needs more. Pay attention to when you’re thirsty. It’s a good indicator of how much water to drink.
Naturally, If you’re in a warm climate or working up a sweat while exercising, you’ll probably need more water to keep your body hydrated.
9. Using Laxatives Or Purging
Some people use laxatives or make themselves throw up to get rid of the extra calories they’ve eaten…usually from bingeing.
Aside from the glaring fact that this can be very harmful to your digestive system, your teeth. gums and your heart…it’s not anywhere near a healthy way to lose weight. It will backfire in multiple ways.
The one hard-fast rule on how not to lose weight even if you’re trying is this:
10. Focusing On Food Alone
Like most people, you may put your focus mostly on limiting calories to lose weight.
Unfortunately, that alone will not help you get to your goal weight range.
High stress and little sleep can affect the hormones that control appetite and lead to overeating.
Pay attention to your lifestyle habits — they ALL contribute to a healthy weight.
There you have it.
The best advice I can give you is to quit “dieting” right now.
Dieting, as you know it, messes with your metabolism and reduces your quality of life.
The longer you “diet” the more dysfunctional your relationship to food will become.
And that damage is hard to undo.
- Eat foods that make your body (not just your taste buds) feel good.
- Take steps to cut your level of stress.
- Get enough sleep.
- Make or find opportunities to move your body.
That’s how to lose weight and feel a lot better. Guaranteed.