As a Naturopath & Metabolic Balanceยฎ weight management coach I love helping people to lose weight and regain their energy.
And I hear a lot of stories from my patients about what they have been doing to try to solve their weight loss struggles themselvesโฆ and while I am happy that theyโve been so proactive, sometimes what theyโve been doing (or not doing) is holding them back!
And so today I wanted to share with you 3 of the most common mistakes I see people making so that you can avoid this. And, I will also share what you can try instead.
So if youโre really struggling with weight loss then read on because these are 3 mistakes you do not want to be making.
MISTAKE #1: Not eating enough
In weight loss you are going to feel hungry at times, that is normal, usually sometime in the hour before you are due to eat. But starving yourself or eating too little is also going to be a form of stress on the body! We know that stress means elevated cortisol levels, which also make us crave sweet, salty or fatty foods. It stimulates the metabolism of fats and carbs so we can have the energy for our โfight or flightโ response, but that means it also increases our hunger and the likelihood of bingeing instead!
What you can try instead:
Focus on eating just enough that you are full. Calorie counting doesnโt teach you to notice your bodyโs hunger and fullness cues. It can take time but once you get your portion sizes right for YOU, you will feel full after a healthy meal, limit hunger between meals and make you less likely to want to snack.
MISTAKE #2: Exercising like a demon
If youโre already stressed, a HIIT work-out is likely doing you more harm than good. Over-exercising is a form of stress on the body and spikes adrenaline and cortisol levels. These stress hormones actually make it harder for insulin to work properly, contributing to insulin resistance. These stress hormones increase blood glucose but also reduce the sensitivity of insulin to get glucose into the cells. The increased blood glucose levels signal the body to store the excess blood sugars by turning this into fat cells, adding to weight gain.
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What you can try instead:
Try sticking to a more sensible routine – being consistent with regular walks and focusing on weight bearing exercises such as pilates and strength training can help increase your basal metabolic rate so you burn more fat, without over-stressing your body. Your fat-burning heart rate is around 70% percent of your maximum heart rate, so if youโre 40 years old your fat burning heart rate should be between 115-137bpm. Keeping it at the lower end of the range reduces the stress on the body whilst still utilising fat stores as the primary source of energy.
MISTAKE #3: Low-fat foods
Low-fat foods became popular in the 80s when fat was demonised and have somehow hung around. But the fact of the matter is that quite often low fat foods have other additives or added sugars, because if they take out the fat, they still need it to taste good! Think about your yogurts or ice cream here. And we know that sugar is the culprit when it comes to weight gain, so we donโt want added sugars! Or even if itโs low fat milk and there is no added sugar, removing the fat actually means a higher lactose aka sugar content overall.
What you can try instead:
Eat whole foods with as minimal processing and additives as possible – so donโt feel bad choosing full fat milk, cheese and yogurt. If youโre having ice-cream just enjoy the full-fat version too. Just remember portion sizes still count and it should be an occasional treat! Otherwise you could make your own by blending a frozen banana with some berries.ย
Next steps?
Have you made any of the mistakes above?ย
The most important thing to remember is consistency in exercise and diet is key.
But most importantly…ย we are all human! We have bad days, we mess up. But donโt let guilt or shame override your goals, just get back on the proverbial horse and keep going, donโt wait for Monday!
Before making any significant diet changes, it’s always a good idea to consult with a healthcare professional, especially if you have any underlying health conditions or are taking medications.
If you would like my help to reach your weight loss goals, book in a free discovery call to learn more about how the Metabolic Balance weight loss program can help you.
