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Four weight loss mistakes: how to fix them

8/24 10:34:25
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When it comes to shifting the kilos, most fitness enthusiasts are guilty of some of these weight loss mistakes...
These mistakes can vary from typical training blind spots, diet hiccups, to more unconscious behaviour patterns.

Here are some of the most common weight loss mistakes along with the right solutions:

Mistake 1: The fat-burning zone

Yes, of course the human body relies more on fat as its main source of energy when jogging or doing low intensity exercise than when exercising hard, but the total calorie burn by the end of the workout session will be lower, thus leading to weight loss plateaux and more setbacks with your regime.
The fix
Instead of opting for the traditional long cardio session at lower intensity - jogging slowly for an hour as an example - try to incorporate interval training into your weight loss programme.
Also known as high intensity interval training (or HIIT for short), this type of workout boosts your metabolism levels up to 24 hours after the exercise (depending on intensity). Even though interval training will not help you burn a lot of fat at the time, you’ll burn more in the long term as you get fitter and develop more muscle mass.

Mistake 2: Weight watching

Keeping track of the scale is good thing. But obsessing about it can only make you fatter. Most fitness enthusiasts seem only to be motivated when they notice the scale come down by two kilos or more per week, but that’s not good for the long term.
If you can lose up to one kilo per week, you can keep that weight trimming going, whereas aiming for an unrealistic number can only set the stage for disappointment, thus the more likely the weight will probably pile back on.
The fix
Make the commitment of weighing yourself once a week; choose a day and stick to it. For more, don’t rely solely on the scale as the main measuring stick for progress: make sure also to use waist measurement and other tools to keep track. And more importantly, always remember to set challenging and realistic goals.

Mistake 3: Exercising for treats

Many weight loss enthusiasts make the mistake of assuming that they can indulge in unhealthy eating as long as they’re hitting the gym every day. This approach can spell disaster for  your training programme as it is a lot quicker to consume calories than it is to burn them. 
Rewarding yourself for the hard efforts with unhealthy eating can only sabotage your success.
The fix
Instead of letting momentum dictate your eating choices, plan your menu in advance and see your outcomes improving as a result. Make sure to prepare a nutritious post-workout meal or snack beforehand, therefore, you’ll be less likely to indulge in fattening treats.

Mistake 4: Cutting calories

For people struggling with weight loss problems, cutting down on calories seems to be the logical approach. Wrong. 

Opting for a very low-calorie diet in the hope of speeding up weight loss results can lead to a frustrating spiral of weight gain. When you starve your body from the valuable nutrients, it’ll go into starvation mode, thus your body clings to the fat instead of burning it for energy.
As soon as you go back to your regular eating habits, the weight piles back on thanks to the slowed metabolism.

The fix

To keep the starvation response at bay, make sure to consume decent-size portions of healthy food throughout the day. Aim for at least five small meals, every three to four hours.
Not only will opting for this eating pattern help you burn more fat, it’ll also boost your physical and mental performance too.

About the author

David DACK is a runner and an established author on weight loss, motivation and fitness.

If you want more free tips from David DACK, then go to http://runnersblueprint.com/weightlossrunning.html and for a limited time you can download his 35-Paged Weight Loss By Running eBook  for FREE.

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