For starters, step away from the scale.
Here are 11 weight-loss mistakes dietitians see all of the timeplus, what you should be doing instead.
You’re eating less.
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If you want to lose weight, just eat less and exercise more, right?
According to dietitians, this is one of the biggest mistakes you might make.
It’s not just eating less, but what happens when you do.
“People eat too little at meals, feel unsatisfied and then overeat or binge later.”
Instead, she says to focus on getting enough calories to fuel your body at every meal.
which is not sustainable long-term.
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This prompts the body to retain energy (aka fat), not burn it!
And yes, this could mean MORE food!"
You’re categorizing foods as “good” and “bad.”
You’re looking for a quick fix.
There are a lot of fad diets out thereand none of them work long-term.
Fields says this involves setting realistic weight goals.
Then, “you have to plan meals out, go to the grocery store andmeal prep.
Many people are not used to planning ahead when it comes to meals.
Work withyou guessed it a dietitian to help develop new habits around meal prep and weight loss.
You’re placing too much focus on the scale.
Yet, so much emphasis is placed on the scale.
“Stop focusing on the scale!”
says Meridith Fargnoli, RD.
“Success isn’t always linear.
If they are not managing their stress that could ultimately affect their weight loss outcomes.
“Learning self-love is just as important, if not more, than changing the way you eat.”
You’re counting calories.
Dietitians differ on their views when it comes to counting calories.
Sarah A. Moore RDN, CD, CYT, wishes people were not so afraid of it.
“Numerous research studies show tracking calories works to help people lose weight.”
Calorie-counting apps can also provide unrealistically low calorie targets, she notes.
And one of the biggest downsides?
“Relying solely on a calorie-tracking app can result in ignoring hunger or fullness cues.
You’re eating every 2-3 hours.
No more eating 5-6 small meals every day for weight loss.
Thinking about food all day like this can cause major food anxiety.
Meals should keep us full for at least 4 hours.”
So what can you do if you’re always hungry?
Well, take a closer look at your meals.
You’re sacrificing sleep.
“If you don’t, turn that alarm clock off!
Sleep deprivation is also stressful on the body which can lead to inflammation.”
You’re only doing cardio.
But you’ve (probably) noticed that this doesn’t work.
There are a few reasons why.
First, research shows that exercise doesn’t lead to weight losschanging your diet is key.
Combine that with cutting calories and it’s even harder to lose weight.
You also subconsciously feel like you might eat more when you workout.
“Instead, use cardio for mood-boosting effects, heart health, etc.
and support weight loss efforts through diet and weight resistant activity,” she says.
Learn more about whystrength training is so important for your health and weight-loss goals.
You’re cutting carbs.
Sugar and fiber are both carbohydrates, but they are digested differently.
Plus, carbs are the body’s preferred source of energy.
After your body uses what it needs for energy, it stores the rest as fat.
When eaten, fiber swells in the stomach.
“These feelings can trigger excess snacking and feelings of deprivation which can deter weight loss efforts.”
“Fiber absorbs and removes fat and calories, and boosts metabolism,” says Zuckerbrot.
Aim for 35+ grams per day to reap the weight management and health and wellness benefits of fiber.”
You’re neglecting the basics.
Anyone can lose weight, but those who keep it off long-term keep up the changes forever.
So if you could’t stick to what you’re doing forever, you won’t see the results forever.
We want to get to that goal weight and maintain!”
And focus on what youcanhave instead of what youcan’thave.
“Change meal patterns, composition of food, healthy fat/protein/carb at each meal.
Essentially focus less on restricting and more on rethinking the balance of the meals and snacks.”
You’re giving yourself bad advice.
Last but not least, you might be telling yourself things that are sabotaging your efforts.
Stop saying that indulgent foods are off limits too.
Eat more, not lessbut of the right foods.
Do less cardio and more strength training.
Focus on actions, behaviors and habits, not the number on the scale.
A calorie deficit is important and tracking calories may be helpful but don’t let it be the end-all-be-all.
Focus on your hunger and satiety cues, trying to go 3-4 hours between meals.
Get 7-8 hours of sleep each night and practice positive self-talk.
Finally, don’t be afraid to ask for help!
Reach out to a dietitian who can help you create healthy habits and stay accountable to your goals.
