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Weight loss often feels like a very elusive process—there are so many pills, programs, and people out there who claim to have the key to see results. However, it’s often more simple than you think. Knowing exactly how weight loss works, and how to create a lifestyle that works for you, is key to being successful. We asked Rachel Hall, Fitness Director of BodyFX, what some common mistakes are when embarking on a weight loss journey, and how to avoid them.
1. Not Including Resistance Training
“When most people think about starting a fitness routine or committing to losing weight, they tend to think of long hours spent on cardio equipment. Cardiorespiratory training has numerous benefits and has been shown to improve health, longevity, and weight loss.
It is an important piece of the weight loss puzzle, but when paired with resistance training, can yield greater results.” Hall says. “The human body has the unique ability to adapt when placed under stress or change. Resistance training leads to physical adaptations.” Resistance training can hold a number of benefits, including: increase in bone density, boosted metabolism, and improved cardiovascular function. This type of training is also most effective at increasing lean muscle mass while decreasing body fat, so it’s a very helpful part of any successful weight loss journey. Not including it could slow your progress.
2. Overtraining
“The nature of exercise is to place stress on the body to yield physical adaptation. However, when there are extended periods of high-volume or high-intensity exercise without adequate recovery, this can lead to overtraining,” Hall explains, “Symptoms of overtraining include fatigue, reduced performance, and burnout. Overtraining can lead to muscle strains, ligament sprains, joint pain, and stress fractures, which all have the potential to develop into an injury.” It can also lead to heightened levels of cortisol, which can cause us to retain fat. To avoid exhaustion due to overtraining, injury, and overtraining, workout plans should be cycled through various stages to allow for repair and a progressive increase in performance.
3. Overestimating Calories
“Daily caloric needs are based on various factors such as age, activity level, existing illness, metabolism, and body composition. The total daily energy expenditure consists of the total amount of energy used in one day. When energy expenditure is equal to energy intake, body weight will stay the same.” Hall says you may be tempted to use fitness apps, and while they can be a resource, they aren’t always accurate. “With the popularity of activity trackers, it is important to understand the variability in accuracy. Many fitness devices will provide a calculation of calorie expenditure and heart rate tracking, but they are not always accurate, especially during exercise. You could easily be overestimating the number of calories burned during a workout and end up consuming more energy than needed.” With any app you use, proceed with caution. To stay in a calorie deficit, make sure you’re eating nutrient-dense foods to feel satiated and avoid overeating.
4. Not fueling properly
“We have all heard the phrase “we are what we eat.” More accurately, we are what we digest and absorb. A major mistake that people make when it comes to weight loss is ignoring poor nutrition habits. You can’t successfully out-train a bad diet. Nutrition will impact the body inside and out, including immune function, digestion, mood, sleep, and stress to name a few. Not only does the food you eat affect your overall health, but it will also play a role in your performance in the gym and subsequent recovery. Healthy nutrition habits complement an exercise program and enhance physical performance by improving the cardiovascular system, building lean muscle, boosting muscular strength and power, and speeding up the rate of recovery.”
Avoiding these mistakes can help you get ahead on your weight loss journey and see results faster. You should also make sure you’re adding healthy habits to your lifestyle. Hall recommends things like making sure you’re getting enough sleep, working a variety of exercise types you enjoy into your routine, and staying consistent as important pieces of the puzzle.
