Mistake 1: Going on restrictive diets - I hate diets. I never encourage anyone to go on a 'diet'. You don't the slimming world, keto, low carb, weight watchers and juice diets in order to lose weight. These exist to make money and not educate you on your nutrition. All you need to do to lose weight is to be in a calorie deficit where you're burning more calories than you're consuming. If the above diets work it's because they are putting you in a calorie deficit. You can be in a calorie deficit without eliminating things you enjoy, counting syns and points and whatever else these diets ask you to do. You need to create a healthy eating lifestyle. One that you can stick to for life, one where you enjoy the things you eat, that provides you with health and happiness yet still allows you to have a treat every now and then.
Mistake 2: Eating Too Little Calories - Now, from the point above, it's clear you need to be in a calorie deficit to lose weight but the mistake people make is that they then cut calories TOO MUCH. If you do this and you're eating under 1300kcal a day or even worse under 1000kcal a day as some people do then you're not going to lose weight. You may initially, but you will soon hit a brick wall. Your metabolism will crumble because you're not fuelling your body with enough energy. Your body will go into starvation mode where it thinks it's starving so it will hold on to its fat supplies. Then, if you go back to eating normall diet again your body will store excess fat in preparation for the next starvation period. This 'Yo Yo' dieting effect is what causes many people to put more and more weight on over the years and never make any real progress. Ideally a healthy female should be eating 1800kcal plus per day and for a male 2000kcal plus per day. If you're eating chronically low calories, you should implement 'reverse dieting' where you carefully increase your calories week by week to get them up to a normal level again.
Mistake 3: Not Tracking Your calories and macros - Most people have no idea how many calories they're consuming. The problem with this is that you're leaving your weight loss results to chance. You may be eating too much, you be eating enough just to maintain your weight, you may be eating too little which will destroy your metabolism and put your body into starvation mode. But you won't know any of this unless you can get an understanding of what and how much food you're putting into your body. I encourage my clients to use a free app called 'MyFitnessPal' where they can then log their daily food intake. After a week or so of doing this you will get a good account of your current diet. From there you can then make the adjustments you need to.
Short and sweet this weeks blog! Don't make these three nutrition mistakes, they will kill your weight loss progress in the long run. Any questions then feel free to ask. Jamie