You’re trying to lose weight, but it’s hard. Most women, even healthy women, make these 6 common mistakes when dieting. Here’s what you need to know, and how to check yourself.
You’re Stepping On The Scale Too Often
If you’re obsessed with the scale, stop. While daily scale measurements can help you spot trends, they can also keep you from achieving your goals if you’re easily frustrated. The scale is going to bounce around daily. Sometimes you’ll be up, other times you’ll be down. Water retention can dramatically affect your weight from day to day. So can the time of day you choose to step on the scale.
In general, you’re heavier in the evening than you are in the morning, for example. That’s because, when you first get up in the morning, you’ve been fasting for 8 hours and your stomach is probably empty. At night, you’re full of food.
Nutritious Foods Don’t Mean Unlimited Portion Sizes
Even nutritious foods have calories. Take it easy on the avocados, watermelon, and even oatmeal. While your son and husband might be eating less healthy with donuts and pancakes, a cup of oatmeal, a banana, and a handful of walnuts is practically 700 calories. Ouch.
You Can Eat Real Treats, Watch Portion Sizes
It’s OK to have a piece of chocolate cake. Really. Just have half the size you normally would. Better yet, have 1/4 of your normal portion size. This will help you keep your calories in check, and you still get to satisfy the craving.
You’re Going To Lose Weight Everywhere
A lot of women actually freak out when they lose weight because they’re not losing it in just one place. Nope. You’re going to see your belly shrink, but other parts – parts you might not want to shrink – will also lose weight, like your breasts.
But, on the off chance that your breasts don’t reduce in size, don’t worry too much about it. Get down to your ideal weight and, if it’s still bothering you, you can always consult with professional clinics like KR Plastic Surgery and find out more about breast reduction surgery options.
Start Lifting Weights
Most women won’t bat an eye if someone tells them to hop on a treadmill, but mention free weights and you typically get the “oh, I don’t want to get all bulky.” Listen, you won’t get bulky if you lift weights. You can’t – your body doesn’t make enough testosterone. Lifting weights helps build muscle, which is important since you’re losing all that fat. You need to replace it with something. Muscle is that something.
Don’t Overestimate Your Calorie Needs
This is the most common mistake. Most people overestimate their calorie needs, and then they end up eating more than they should. According to at least one survey done by the Academy of Nutrition and Dietetics, only 11 percent of Americans correctly estimate their ideal calorie requirements.
If you’ve determines that you need to consume 1800 calories a day to maintain weight loss, an extra 200 calories will keep those pounds on. Don’t cheat, or your scales will never budge.
Dr. Kevin Ruhge is a cosmetic surgeon who was elected to the Alpha Omegal Alpha National Honor Medical Society during his extensive medical training. Certified by the American Board of Plastic Surgery, he hopes to help people live better lives by sharing his insights and experiences online.