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Most common Weight Loss mistakes

Updated on October 13, 2014

According to the latest research, roughly 6 out of 10 individuals have tried loosing weight one way or the other at some point in life. However, the number of people succeeding is much lower in comparison. This is mainly attributed to certain mistakes commonly made by the weight-watchers. A thorough check on certain basic points can take you far in achieving a fit body in no time.

  1. Burn more eat low
  2. All diet no play
  3. Time-offs
  4. Diet negligence
  5. Low flow
  6. Post-result inconsistence
  7. Over-estimation
  8. Half-knowledge

Taking too less calories as per the body requirement leads the body into starvation phase. Loosing weight during this phase is even more difficult


The first thought that comes to anyone’s head when faced with flab issues is the need for workout. Undoubtedly its one of the major elements in achieving our goal, but what most of us forget is that it is not the only element involved.

Many people face the problem of getting nowhere even when they have built a consistent routine for shedding calories through various workout options available. This is because the diet has been completely neglected. The blind faith in eating less while training more has been tried by many in order to reach their goals quickly. It must be registered that taking too less calories as per the body requirement leads the body into starvation phase and when a person tries to workout during a low diet, instead of burning fats, the system starts to burn down muscle proteins causing weakness and fatigue while the flab remains in place. Loosing weight in the starvation phase is much more difficult and can lead to common frustrations amongst novice trainers.


Some of us have been misguided by the thought that simply focusing on the diet and including popular weight-loss goodies in our kitchen can magically transform us into sleek figures. Although facts favor some of these wonder-foods and drinks but these alone don’t impact the flab reduction to bring out drastic results. The only thing missing in your plan is some amount of physical activity routinely. Like the old saying – “No pain no gain”, we cannot overlook the significance of perspiring through some amount of drill in our sedentary life. Once coupled with a balanced diet, workouts of even low intensity can bring about radical changes. Depending on the amount of weight-loss required, you could manage your daily activity alongside the food intake. The result shall speak for itself.

Post-workout the body is strained due to muscle stretching. Rest period is required for the muscle to rebuild and repair


Excess of anything is said to be bad. This applies equally to the training routines followed. Although in contradiction of what everyone seems to preach about consistency in the workout routine, it’s a given fact that breaking between daily workouts is a must. This is especially significant during the beginner phase. Experienced trainers have always made a statement in relation to the fact that continuous training all through the week can cause you damage more than benefit. This is because post-workout the body is strained due to muscle stretching. Rest period is required for the muscle to rebuild and repair. It is recommended to have maximum of two continuous days of training, followed by a rest day. Four or five days a week routine is highly acceptable. Remember, every-‘body’ needs a break!


However hard we may workout, continuing an unbalanced diet and having excess of carbs or unsaturated fats shall hinder in the weight loss program. Without keeping a check on your diet, all that sweat would go wasted. Many novice trainers tend to ignore this aspect and at the end of the day get frustrated on not achieving any results even after so much effort. Therefore, always remember to strike a perfect balance between the diet and exercise regimes.

The diet plans can be discussed with your workout trainer or dietician. Depending upon your body weight and height, the BMR is calculated. This gives a logical figure as to how many calories must you intake each day. A breakup of the nutrients like carbs, proteins, fat are made on this basis, giving you an idea as to what foods will suit your plan. These days with advanced technology, certain applications also help you keep track of your food logs, also notifying about the amount of calories contained in your meals. However be sure to cross-check these figures and rely on the most trustworthy apps.


The one thing that plays a vital role in systemic function of our body is your daily fluid intake, especially the amount of water you drink. It may seem like you don’t need to follow a particular plan in accordance with water consumption but a daily log of the same would make you realize that sometimes the water intake goes much below the level that is required by your body. At least 3-4 liters of water must be consumed everyday. Also, between your workout sets or power walks, sipping water continually, keeps you hydrated. The loss of body salts and fluids through perspiration needs to be adjusted through this simple routine. We often forget drinking water while consumed at other daily activities. It is scientifically proved, that those who consume more water on a daily basis tend to loose weight faster than their other counterparts. Low water intake can cause your body to dehydrate sooner and slows down your workout causing a direct impact on the weight loss program.

Staying fit and healthy is more of a lifestyle than just a periodic program.


Some of us, may have a knack of knowing all the above-mentioned points, thereby achieving results as expected. However, once the positive response is achieved, we tend to believe that it’s irreversible. That is where another mistake is committed. All the hard work and food restrains go down the drain in no time if the balance between either the diet check or the workout regime is disturbed. Loosing weight might well be just a short-term aim, but to stay in shape the program must be followed throughout consistently. Staying fit and healthy is more of a lifestyle than just a periodic program. Many people make the mistake of quitting the program and going back to their earlier way of living once weight loss has been achieved. This causes a drastic gain in weight and might prove highly disturbing. Thus once you decide to join such programs make sure you’re in it for long. Be mentally prepared to make it a part of your life in order to avoid any setbacks.

Over-estimating your skills can lead to under-achievement of your final results


At times being overly enthusiastic about your fitness can prove dangerous. Every individual has a level of potential. You must be well versed about your true potentials and weak points while choosing your weight loss program. A program is chosen on the basis of how far can you stretch your strengths and how long can your body train without harming itself. This calibration can be made by either your personal trainer if you’re practicing at a gym or it can be estimated by you yourself based on your record of physical activity and the fatigue threshold of your body. Some beginners tend to over-estimate their caliber which delays the recovery of muscles thereby delaying the final results. Make sure you start with a low workout, slowly rising to higher levels. This gives your body the time to adapt and the muscles to rebuild. Also, choose regimes, which don’t cause over-stretching or tearing of fibers in the initial stages. Slowly increase the time spent on your daily workouts. An initial long workout will only lead to greater fatigue, hindering the activity fixed for the days that follow. Always remember, over-estimating your skills can lead to under-achievement of your final results. The slow and steady always win the race at the end!


The easy access to Internet and Google search has made it very convenient for everyone to look up for information on any given topic. With its benefits come the side effects as well. One such problem is that fitness enthusiasts with minimal knowledge tend to follow any given content on their topic of interest. While in some cases it may have proved beneficial, the outcome generally has a poor impact. This is because most of us do not make a thorough research about what we look up and blindly follow the first or few initial articles that we come across. And like we have always been told, half knowledge can be more dangerous than no knowledge at all. I wouldn’t discourage the use of web-based searches, but I would like to warn the users to be wary of unreliable content and follow trustworthy sites or blogs for the same. It is advisable to consult a professional trainer and dietician while making drastic changes in your physical activity as well as meal planning.

© 2014 Whirlwindinmyhead


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