#230 LosT Weight Only To Regain It Again? This Might Be Why
For some reason, when people lose weight, it doesn’t seem to last. A lot of people regain some of the weight, and some people even gain more weight and end up heavier than before. If you are on a weight loss journey, or even if you’ve lost weight and are looking to maintain it, make sure you aren’t making these mistakes. If you get it right, you will lose the weight and actually keep it off!
Unrealistic Deadlines
OK I know you’ve heard this one before – it’s a lifestyle change, not a diet. You can’t expect to lose a ridiculous amount of weight in a short period of time. This is true.
But putting yourself in this mindset of “I need to lose a certain amount of weight by a certain date” and giving yourself a deadline is what starts you on an unhealthy path. It is good to have goals, but make sure they’re realistic! And if you don’t meet them, it’s not the end of the world. Your progress will go back and forth over time.
Choosing The Wrong Diet To Lose Weight
Don’t follow an extreme diet that will cause you to binge eat or feel deprived, or one that is not maintainable. Because you WON’T maintain it, and it could backfire.
Don’t resort to fad diets, starving yourself or weight loss supplements. Starving yourself will help you lose weight and supplements might help with the hunger, but it is not maintainable. You will do more damage than good.
I know it sounds very boring and predictable, but the best way to lose weight and keep it off is to make small changes to your diet, eat healthy, eat balanced, don’t allow any foods to be “off limits,” and just be mindful of what you’re eating.
Starvation and extreme diets are not the answer
All Or Nothing Mindset
I must admit, I’m a bit of a sucker for this one sometimes. It can be easy to think “oh I don’t have time to exercise, so I’m just not going to do anything”, instead of making the best use of the limited time you have. You can ALWAYS fit in a workout – even 10 minutes a day is worth it!
The same goes with diet – if you have eaten poorly for a day, it doesn’t mean you need to ruin the rest of the day or week. A few bad meals won’t make too much difference in the grand scheme of things, but eating badly for an entire week might.
Thinking That It Is Over Once You Have Reached Your Goal
Reaching your goal is a HUGE achievement (not many people actually do it!) so congratulate yourself. But don’t think that the hard work is over. You still need to continue exercising and eating well to keep the weight off. I know this seems obvious, but lots of people slip back into their old ways, which will definitely lead to you gaining weight.
Eating Like You Used To
If you had some weight to lose, it is likely that your eating habits weren’t that great to start off with. So you don’t want to go back there. And also, once you have lost weight, your body’s calorie maintenance level will be less than what you started. The smaller you are, the less calories you are going to burn (unless of course you pack on a whole lot of muscle). So just be aware that you might not be able to eat the same amount of food (or the same type of food) as you used to!
Comparing Yourself To Others
It’s hard not to do this when we have social media surrounding us these days. But comparing yourself to others can cause you to set unrealistic expectations on yourself. If you do this, you will NEVER be happy with your progress, even if you look absolutely amazing. Just remember that there are other people out there wishing they looked like you too. So be proud of all you have achieved, and own it!
If you need a workout and nutrition plan that is maintainable, check out my eBooks! xx
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Rachael is an Australian born certified personal trainer and nutritionist who holds a Bachelor degree in Science.
After struggling for years to find an exercise and diet program that is tailored to women striving for lean and toned body with no bulk she designed her Lean Legs Program. This program is tailored to each body type and focused on helping women get toned but feminine bodies, without getting bulky.
Her mission is to empower women and help them stay in shape in a healthy and balanced way.