We live in a world that’s obsessed with quick fixes, instant cures, and overnight results. So it’s no wonder that finding the right diet or health plan for you can be more than a little overwhelming.

If you broke it down you’d realise that actually, all diets are the same – they’re just labelled differently. Really, if quick weight loss is what you’re after, it’s all about making sure that the consumption of calories you take in is less than your calories going out.

But if you’re keeping track of your calories and following this rule but still not seeing any weight loss, what do you do? Here are five of the biggest quick weight loss mistakes you might be making.

1. Going on a diet.

When we hear the word “diet” we think of a short-term solution. But think about it – when have you only wanted to lose weight or tone up for a certain period of time? You want it to be a permanent lifestyle change and look your best at all stages throughout the year.

So instead of planning to lose weight for a holiday or your upcoming wedding, think about the bigger picture. Change your outlook and think about how you’re planning to change your body, not just for the immediate future but for all the years to come. Now, this might mean that you won’t lose a huge amount of weight in a short space of time. But it will mean that you’ll lose small amounts of weight on a consistent basis, which is a much better way to go about it. Plus, you won’t have to worry about putting it all on again.

2. Eating products with labels including “low fat”, “low in calories” or “fat-free.”

This is not as good for you as you might think. The food industry has so much to blame because we’re all so confused about this question: what are the right foods to eat? There are so many diet specific foods out there that it can be seriously overwhelming. But the simpler you go when it comes to your food, the better.

Your body is simple and it operates in a simple way. It understands carbs, proteins, fats, fibres, and sugars. It doesn’t understand fake products created using harmful chemical processes. So while you might want to opt for a fat-free yogurt, next time take a proper look at the list of ingredients. If you don’t understand some of them, don’t eat it. And an important message to remember: fat does not necessarily make you fat.

3. Skipping meals.

A myth that has been going around the health industry for so long is that if we eat less, it means we’ll get the body of our dreams. This is a complete and utter lie.

Your body needs fuel to keep going and if you don’t fuel it enough, then it’ll burn out. Did you know we burn around 120 calories an hour simply by just functioning? Add in exercise, walking around the office, moving from your chair, and anxiety, and you’ll be burning far more.

This is what really happens when you regularly skip meals:

  • You miss your daily calorie intake.
  • Your body turns into panic mode and starts using up its safety stores.
  • This doesn’t come from the fat around your body – it’s far more likely to come from the muscle that you’ve been working so hard to build.

Aim to eat three balanced meals a day and two snacks. When your body is letting you know it’s hungry, feed it. It’ll appreciate you.

4. Getting addicted to calories.

When you’re looking for quick weight loss solutions, it’s really useful to get a good idea of how much you’re currently eating before you decide to make any changes. You can use an app like MyFitnessPal to get started. But don’t get too consumed by it. A good formula to follow is:

  • For one week log everything you usually eat and drink, but ignore the outcome each day.
  • At the end of that week take a look at your average daily calories and your overall weekly intake.
  • Next, take a look at the macronutrients split in the pie chart and take a look at which is higher or lower (Fitnessblender.com recommends 60% carbs, 20% fat, 20% protein, but it’s based on you and what you want to achieve).

If you want to dig in a little deeper into this, the TDEE website is a great resource. On here you can work out how many calories you should be consuming to gain, lose, or maintain your weight. It also includes levels for exercise too.

5. Not tracking what you drink.

When tracking our calories and aiming for weight loss, we can often forget how high in calories our drinks really are. Those milkshakes or gingerbread lattes can sometimes be higher than a full meal.

An effective and easy way to make some small changes to your diet is by concentrating on your drinks first. For instance, you could swap a creamy drink for a herbal tea. This is such a simple change but it also leaves space for you to give yourself a sweet treat later on. I know what I’d prefer!

You might think quick weight loss is the best solution, but you’ll be doing yourself a favour if you lose weight slowly and intentionally. Your body is your companion 24/7. Treat it with the love and care it deserves.


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