People Fail to Lose Weight: 8 Biggest Mistakes Every Beginner Wants to Avoid

People fail to lose weight. So why do people continue to follow the numerous weight-loss plans which did not yield the expected results of helping them to slim down and attain their ideal body weight safely? Everybody knows if you want to lose weight, you will have to “eat less calories, and burn more calories”. There are many reasons why you could be struggling to lose weight despite your best efforts. I will reveal to you the 8 biggest mistakes every beginner will want to avoid in the future, based on my experience in successfully meeting my weight loss goals.

These are the 8 biggest mistakes every beginner will want to avoid in future, in taking actions to lose weight naturally.

Most weight loss programs promise big results in a short time of a few weeks. Weight loss should be gradual and healthy. Setting unrealistically high weight loss targets within a short time, will demotivate and set you up for failure when you are not seeing the results. Setting smaller, manageable goals that produce progressive positive results will have a better outcome in the long run. Every pound you lose is a positive improvement step. Each person's weight naturally fluctuates daily, so monitoring success based on daily weigh-ins are discouraged because they add more pressure.

Quick weight loss programs and draconian weight loss diets do not normally work long-term. One might get quick results at first, but then most will get bored or struggle to sustain the difficult pace over the long term, leading to a rebound effect. Your goal is for realistic, natural, long-term, and long-lasting effective program that will last a lifetime, and not quick-fix temporary weight loss plan. Weight loss is a lifelong journey.

It takes about 20 minutes for your stomach to send a message to your brain that you have eaten enough. When you are eating too fast, your brain will not be able to catch up to register the food you have eaten, to tell you that you are feeling satisfied and no longer hungry. Slow your eating pace. Talk with fellow members at the table, in between chewing your food, and this can help you to cut down on calories and avoid over-eating.

Lighten the calorie content progressively for the foods and drinks you already love, by switching to lower-calorie alternatives. Reduce the food portions progressively until a reasonable level. If you try to lose too much at once by cutting out your favourite foods too abruptly, you will likely fail. Moderation, not deprivation, is a healthy goal. We do not have to go through life never having a piece of cake you like so much.

To know how many calories you are really consuming, you need to keep track of your meals with a food diary, which can then highlight where, how and when you are consuming extra calories, and adjust your food consumption pattern accordingly and progressively. Simple carbohydrates from white flour, white rice and added sugar, when taken in large amounts, can raise your blood sugar level and lead to weight gain. Therefore, reduce these simple carbohydrates, and eat plenty of fiber-rich food. You need to monitor your blood sugar level regularly.

Do not over-estimate the amount of calories burned during your exercise or other physical activities, otherwise after each exercise you may over-eat, negating the purpose of exercise for shedding calories. Also, do not under-estimate the calories consumed.

Getting too hungry at any one time can lead you to eating anything and more, and you will regret later in terms of calorie intake. Avoid poor timing of meals. Eat several smaller meals during the day, so that you do not get too hungry at any one time. Divide your daily calories intake into several smaller mini-meals.

Everybody knows you have to do regular physical exercises or activities to burn more calories. But if you are not enjoying what you are doing, they are not likely to be sustainable, regular or long-lasting. Select exercises or physical activities you enjoy doing, and set your goal that you can and will be able to fit into your life. Whenever you have the opportunity, walk more, and use the stairs instead of taking the lift.

To know whether you are overweight or obese, the "Body Mass Index" (BMI) is used. BMI is defined as a person's weight in kilograms divided by the square of his height in meters (kg/m2), that is, BMI (kg/m2) = Weight (kg) / [Height (m)]2.

For adults, aged 20 and over:

· BMI between 25 and 29.9 is overweight.

· BMI of 30 or higher is obese.

For example: Weight = 68 kg, Height = 165 cm (1.65 m)
BMI= 68 ÷ (1.65)2 = 24.98 (kg/m2)

Worldwide, the proportion of overweight adults (BMI of 25 or more) increased substantially between 1980 and 2013 from 29% to 37% in men, and from 30% to 38% in women, based on a study published in the Lancet medical journal. Current obesity rates range from below 5% in China, Japan and some African countries, to over 75% in urban Samoa. Only 4% of Japanese have a BMI of over 30, whereas 32% of Americans do. You can check the actual overweight level for your country from the OECD report update. More than half of the obese people in the world live in 10 countries, and America tops the list, as shown in the opposite box.

The main reasons Japan has one of the lowest rates of obesity in the world, and the United States one of the highest, are:

(a) The average person in Japan consumes over 200 fewer calories per day than the average American.

(b) Food prices are substantially higher in Japan, but the traditional Japanese dietary habits are also healthier.

(c) The Japanese are physically more active than Americans, not because they exercise more, but they walk more as part of their daily lives. They walk more because it is far more expensive to drive a car in Japan, whereas public transportation is typically very convenient, but normally requires more walking than the use of a car.

(Source: Article in Ideas)

Obesity and overweight have become major global health risk factors for:

(a) cardiovascular diseases (mainly heart disease, hypertension and stroke);

(b) diabetes;

(c) musculoskeletal disorders (especially osteoarthritis of the joints);

(d) cancers (endometrial or uterus, breast, and colon).

Obesity and overweight are caused by an energy imbalance where calorie intake is more than calorie expended, due mainly to:

(a) increased consumption of energy-dense, nutrient-poor foods with high levels of saturated fats and sugars; and

(b) reduced physical activity due mainly to the increasingly sedentary nature of work, improved transportation modes, and increasing urbanization.

The basic principles for reducing overweight and obesity are:

(a) reduce fatty and sugary foods;

(b) increase consumption of fruits, vegetables and fiber-rich foods, such as oats, legumes, whole grains and nuts;

(c) regular physical activity.

This video explains the many contributing factors to the obesity epidemic, and showcases several community initiatives taking place to reduce obesity and overweight. We need to change our communities into places that strongly support healthy eating and active living.

These are recommended reference books for weight loss, but keep in mind to avoid the mistakes people make as explained above.