Have You Hit A Weight Loss Brick Wall?

How to overcome a weigth loss plateau

Have you been trying to lose weight for a couple of weeks and not seeing the results you had hoped for?

It can be incredibly frustrating, especially if you thought you would have noticed a slimmer you by now. So, how can you turn this around and what’s slowing you down? Read on to discover some of the most common weight loss speed bumps to determine where you could tweak your efforts.

Not reading the labels properly

There is only one place to begin when it comes to weight loss, and this is with food labels. Just because a product is marked as ‘low fat’, ‘lite’, ‘light’, ‘diet’ or ‘low calorie’ does not mean that it is good for you. Often, these items are packed with sugar. It is important to learn how to read food labels. Yes, this may make your weekly shop take a bit longer, but it will be worth it.

Always doing the same exercise routine

You have no doubt heard the saying that doing the same thing over and over again and expecting different results is the definition of insanity.

ALWAYS DOING THE SAME EXERCISE ROUTINE can hinder weight loss efforts
Credit: Lorna Jane AU

Well, when it comes out to exercising, doing the same thing and expecting the same results is insanity. You cannot perform the same workout regime over and over again and expect it to bring you the same results. You need to vary the time, intensity, or frequency of your workouts for optimal results. Not only this, but varied workouts can help to reduce injury as well.

Failing to track what you eat

If you do not track what you eat, you may be eating more calories than you should be. It is a good idea to keep a fitness journal.

Kikki K offer trackers and journals, made specifically for fitness and weight loss
Kikki K offer trackers and journals, made specifically for fitness and weight loss, to keep you motivated. Credit: Kikki K

You can write down everything that you eat and drink throughout the day so that you can make sure you don’t go over your recommended calorie count. Not only this, but a health and fitness journal will help to make you more accountable.

Having unrealistic expectations

One of the main reasons why people fail on their weight loss journey is because they have set themselves up for failure from day one. Having expectations that are not realistic can work against you. You will feel disheartened, and you will be more likely to stray from your diet. It is better to have modest and realistic goals so that you can improve your chances for success.

Not getting enough sleep

If you do not get enough sleep, you are going to really struggle to lose weight. How much sleep you get plays a big role with regards to your hunger and appetite hormones.

Supre Pyjamas
Cute PJ’s might inspire you to get to bed earlier. Credit: Supré

You are more likely to eat anything in sight if you do not get your six to eight hours of sleep every night.

Overestimating how many calories you burn during exercise

While exercise is critical for weight loss, a lot of people overestimate how much exercise boosts the metabolic rate.

Lorna Jane Pty Ltd

There have been a number of studies that have shown that people tend to overestimate the number of calories they burn while working out, and that they overestimate by a considerable degree.

Exercising too much

While we are on the subject of exercising, a lot of people make the mistake of exercising too much. If you exercise too much, your muscles are going to be tired, and this can cause stress and injuries.

Credit: The Bod
Credit: The Bod / Lorna Jane

Not only this, but it is not even effective. You need to give your body time to rest, which is why it is vital to schedule one or two rest days per week at a minimum.

Having a big glass of juice for breakfast and nothing else

A lot of people think that a big glass of fruit juice is the best option for breakfast. However, this is not a wise idea. Most juices will raise your blood sugar levels. This means that your body starts to produce a greater amount of insulin, which will result in you getting hungry and overeating later on in the day. You need to get your fibre and protein in the morning, so why not go for a slice of wholegrain toast with a poached egg? Or, try a regime like IsaBoost so you never have to worry about what you are going to have to eat throughout the day?

You are only measuring your weight loss on the scale

Last but not least, simply measuring your weight loss based on the figure you see when you stand on the scale is never a good idea. We all know that muscle weighs more than fat. You should measure yourself too and track how many inches you have lost.

bathroom scales are not the only measure of losing fat and increasing muscle
bathroom scales are not the only measure of losing fat and increasing muscle. Credit: Getty Images/iStockphoto

So there you have it some of the most common mistakes that people make when they are attempting to lose weight. If any of the errors mentioned above sound familiar, use the advice that has been mentioned to make changes to your weight loss regime. You are bound to notice a difference. Nevertheless, make sure you give yourself some time. Your body is not going to change overnight; weight loss is a marathon, not a sprint. Good luck!

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