If you’re like us here at GR8NESS, you’ve made a diet plan before, only not to follow through or to give up shortly after. We’ve all done it. Studies show that nearly 80% of dieters can’t reach the three-month mark on their weight loss plan, and two out of five people give up on their diets in the first week alone.
However, half of Americans report that they want to or are trying to lose weight. And 80% of Americans under the age of 36 state that their health could definitely be improved. So why aren’t we sticking to our weight loss goals? Here are 5 mistakes you may be making that are secretly sabotaging your weight loss.
1) You Throw the Whole Day Away
This is one of the most common ways that people sabotage their weight loss. You’ve eaten healthy all day, and then, someone puts a platter of cookies in the office kitchen. So you give in and have a cookie, or three. You feel horrible about it, consumed with guilt, and you feel as if your diet has been ruined for the entire day. For the rest of the day, you say “forget it,” and continue eating off course.
Remember: Just because you slip up once doesn’t mean the day is lost. Keep your head up and keep going, right back on track.
2) You Set Unrealistic Expectations for Yourself
Don’t ask too much of yourself. It’s impossible to go from taking the occasional after-dinner walk to being a CrossFit professional overnight. You have to build up to vigorous workouts. Oftentimes people set out on intense fitness journeys without easing into it, and then get discouraged when their body can’t handle the challenge right away. Set realistic goals for yourself. If you take a walk every night, try adding an extra half mile at first. Work up to running, and go from there.
Remember: Rome wasn’t built in a day. Great things take time.
3) You Don’t Eat Enough
That’s right. You can actually sabotage your weight loss journey by not eating enough. If you’re trying to restrict your calories, make sure you do so in a healthy way, and pack your diet with foods full of nutrients that will help you feel full. You’ll be less likely to give in to cravings, and you need the fuel for a good workout.
Remember: You are what you eat, make sure you get enough sustenance.
4) You Don’t Eat With a Plan
It’s not a good idea to go into work just to “figure out” lunch when you get hungry. That’s when we tend to make decisions based on food cravings, or what others around us are ordering. Create a shopping list for the week and plan your meals. That way, as soon as hunger strikes, you’ll already have something with you that follows your diet.
Remember: Plan for success.
5) Negative Self-Talk
This is an important part of any weight loss journey. Many people have the mindset “I’ll never reach my goal,” or “this is impossible.” The way we speak to ourselves affects our actions and has the ability to manifest reality. Every time you catch yourself talking to yourself negatively challenge the thought immediately. Instead, try, “this might be hard, but it’s worth it,” or “all my hard work will pay off.”
Remember: You can do anything you set your mind to.
A Note from GR8NESS
Fitness and health are a long-term journey, and while it’s GR8 to set goals, remember that sometimes it’s slow and steady that wins the race.