20 Biggest Weight Loss Mistakes Keep You Fat : In spite of our goals and diet plans, most of us are not satisfied with our weight loss results. So, Dr. Puneet Nayak, CMD, PrettislimTM Clinic and an Obesity Consultant points out the biggest weight loss mistakes Indians make that prevent them from reaching their weight loss goals.
20 Biggest Weight Loss Mistakes Keep You Fat
Poor eating habits:
One of the common dieting mistakes are poor eating habits in spite of having diet food. He says, “Most of us choose dieting when you want to shed the extra fat. Dieting is the primary thing to lose weight and stay healthy, but proper eating habits also contribute to weight management.”
Sedentary lifestyle:
Dieting is not enough, Dr. Puneet Nayak CMD, PrettislimTM points out, “A sedentary lifestyle in urban India has changed our eating habits. Not many of us are aware of the right food and diet for weight loss. The best way to start a weight loss regime is by consulting a professional.”
Lack of awareness about Nutrition:
He draws focus to macronutrients and micronutrient, which are essential components to losing weight. Dr. Puneet Nayak explains, “Many people lack basic awareness about nutrition. The three major macronutrients in our food are carbohydrate, protein and fat.”
He goes on to add, “Food also contains numerous micronutrients that are required by the body in small quantities for physiological functions. These include iron, cobalt, chromium, copper, iodine, manganese, selenium, zinc and molybdenum.”
He sums up this common mistake, “Basic understanding of macronutrients and micronutrients present in any food item is important for people to make the right dietary choices. People make wrong nutritional decisions based on hearsay, gossip etc. Approach a qualified dietitian or an obesity consultant for professional help in diet planning.”
Purchasing without reading food labels:
We may have bought healthy food products like energy bars without reading the label, even these foods can have some amount of fats, sugar, etc. So, this obesity consultant suggests, “It is important to read food labels as you should be aware of their nutritional value. Nutrition information is always displayed on the food label, it helps you understand what’s in the product per serving.”
Do not Focus on Setbacks:
Motivation is the key to weight loss, he says, “One major mistake people make when trying to lose weight is getting discouraged with the setbacks and giving up on their efforts. They forget that setbacks are part of any worthwhile effort. So focus on the positive result of your weight loss efforts and let them motivate you.”
Eating in Front of the TV:Family time in front of the TV is a common weight loss mistake that the doctor reiterates. “You eat in front of the TV, thereby losing track of how much and what you are consuming. Turn the TV off during meals so you’re not distracted and you are able to decide when it’s time to stop eating. Eating the right serving size is also important for weight loss.”
Skipping Breakfast:
“Breakfast is the most important meal of the day,” chides the doctor. He states, “Studies show that eating breakfast can increase your resting metabolism for the rest of the day by 10 per cent. A healthy breakfast can include fruit and yogurt or a piece of whole wheat toast and a couple of eggs. You just need something simple and healthy to alert your body to start working. Skipping any meal or starving is the most common mistake that people make.”
Not stocking healthy food:
“Another common mistake people make is not stocking up on healthy food at home.” Unhealthy food is an attractive option especially when you are trying to lose weight. Dr. Puneet Nayak suggests, “One should stock good amount of healthy food options on a regular basis, so that you don’t end up eating junk or unhealthy food.”
Be Patient and Positive:
We have all gone through this phase, “Weight loss is a slow process. Most of us want quick results with the least amount of effort. Results can fluctuate depending on how well you follow your weight loss regime.”
But he adds, “Your weight can fluctuate from day-to-day for reasons that have nothing to do with your diet. People need to be consistent and have positive attitude for good steady results.”
Save yourself from Food Pushers:
When you are faced with a situation where friends and families ‘encourage’ you to have a piece of cake or a small bowl of gaajar ka halwa, with the effect that you will not gain weight, are wrong.
Dr. Puneet Nayak says, “Ideally, our friends and family should support us in our effort to lose weight. Yet, there are few people in our life called ‘food pushers’ who deliberately try and disrupt our efforts to lose weight. They negatively impact the self esteem and efforts of those who need to lose weight. They can be your friends, colleagues, family members, gym buddies or so on. Identify them and stay away from them.”
Exercise Mistakes:
The doctor points out, “People start their weight loss programme on a highly motivated note to lose the fat. They have high and unrealistic expectations. Not many people are aware of how much exercise to do to lose that extra fat and how much more for maintaining the lost weight. When the desired and quick results are not seen they get discouraged and give up.”
Be Slow & Steady:
Overtraining to meet your goal will only wreck havoc on your body. Dr. Puneet Nayak says, “By overdoing certain exercises in the initial phase of your fitness plan might lead to injury, fatigue and soreness to your body. These signs may lead to total discontinuation of your fitness plan. Hence, remember to be slow, but steady. You will surely see results in due course of time.”
He adds, “Remember that people who are slim and fit have adopted healthier ways of eating and moving as a way of their life. It is not an ON & OFF activity for them. Fitness is a way of life.”
Have a plan:
A good fitness plan should include weights, cardio and stretching. Dr. Puneet Nayak, CMD, PrettislimTM says, “Your fitness goals should be planned and should have a balance of variety of exercises. A balanced exercise program includes stretching, cardio and weight training. If a particular format is not followed there would be lack of desired results.”
20 Biggest Weight Loss Mistakes Keeping You Fat
Weight loss routine:
“If you’re lifting heavy amounts of weight with the proper form it could cause an injury,” which can be the result of self-training or a bad coach.
He states, “Choose an exercise regime based on your convenience and your body’s needs. It could be just a 20 minutes of walking three or four times a week to begin with, that could be great goal to get incorporated into your life. Fitness goals vary from individual to individual. Hire a personal trainer or take advice from qualified sports physiotherapist, for a good exercise plan.”
Do not try to spot reduction only with exercise: Dr. Puneet Nayak, CMD, PrettislimTM jumps on to this popular myth, “It is a myth that workouts of one specific body part can reduce fat all over the body. Body fat is utilised during exercise and our daily activities. And only your genetics determine where the fat is stored. So, if you want to see results, keep exercising.”
Focus on both – Exercising and Eating Right:
Exercise and diet are two sides of the same coin. Dr. Puneet Nayak reiterates, “It is IMPOSSIBLE to achieve permanent weight loss and good health without exercise or even without maintaining proper eating habits.”
Weight Management:
“For weight management it important to keep consistency in the activity levels and lifestyle. Yes you can cheat your weight loss programme occasionally but keep maintaining healthy eating habits,” says Dr. Puneet Nayak, CMD of a reputed Weight Loss Clinic and an Obesity Consultant.
Do not make excuses: The doctor chides at excuses, “Many people have a desire to lose weight but also have an excuse ready in their mind for their inability to lose weight, like a busy lifestyle, genetics or more. So, if you really want success, throw these excuses out of the window.”
20 Biggest Weight Loss Mistakes Keep You Fat: Sleep Well: Sleep also pays an important role in weight loss. Dr. Puneet Nayak says, “If you sleep less than 7-8 hours every night, than you are more likely to lose muscle during your efforts to lose weight rather than fat. While we sleep our bodies reset and repair themselves. Avoid caffeine later in the evenings to sleep better. Also, have an early dinner for a good night’s sleep.”
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