Common Weight Loss Mistakes, Hurdles & Myths

Last year, I did a workshop series about losing weight and some of the common mistakes, hurdles and myths behind it. Decided I should share it on my blog, but of course!

Putting Faith in One Source

There is no magic pill or plan. No perfect supplement or routine. There is not ONE answer to any of your problems so why do so many people look for that one when it comes to weight loss? Products like Sensa drive me BANANAS! Shake some mystery powder on your donut and enjoy that little sucker while still losing weight...get real! EDUCATION is what's key here. Do research, real research. Not just perusing Women's Health Magazine or recording all of Dr. Oz's shows. What works for one person, is not guaranteed to work for another. And, if it sounds too good to be true, it IS! 

Check out the highlighted part. That pisses me off.

Low Calorie Intake

So it seems simple, and the claim is that it's based on science so it must be true. Fewer calories in than out = weight loss. Umm...not quite. Extreme calorie deficits wreak havoc on your metabolism leaving you totally unable to burn fat. You can actually end up GAINING weight and losing muscle mass. I've seen it many times. The quality of the calories you consume are far more important than the quantity. Imagine 2,000 calories worth of fried chicken and macaroni and cheese vs. 2,000 calories of steamed vegetables and lean grilled chicken breast. You could easily eat the former in one sitting but you would have a very difficult time eating the latter. Your body needs fuel, so feed it!  

Fad Diets & Cleanses 

My rule of thumb is this: whatever diet you plan on starting, should be one you're willing to uphold for the rest of your life. Hmmm, shocking right? Because who the heck wants to drink lemon juice with cayenne pepper for the rest of their life. No one. Usually these programs have enticing marketing behind them with amazing before and after photos and "guaranteed results" or your money back. That should be a red flag already. It's always about money with these types of things. You think the people who created the Cookie Diet and Lean Cuisine really care about your health and wellbeing? No. 

Horrible...

Over-doing the Cardio

This is a huge one. If this list were numbered, this would easily be number 1. So listen, I understand it feels fulfilling to be on the treadmill or stair master for an hour. I get it, I really do. I used to do it all the time. However weight loss is 80% diet, 20% exercise. You have to eat right and there is no amount of any exercise that can undo what's done in the kitchen. A lot of people fall into the habit of exercising too much and eating too little. Again, you're welcoming in a devastated metabolic rate which is going to leave you feeling like hell, literally. Our stress hormone, cortisol, comes out to play when we apply any physical or mental stress to our bodies. So imagine the levels of that hormone in your body after you've been on the treadmill for an hour at the end of a stressful day at work where you at a shitty lunch. Yikes. The body wants to protect itself and conserve energy so it goes into fat-storing mode. Not fat-burning. The same thing happens when you eat too litte, which is why you can actually gain weight! Imagine a sprinter's body vs. a marathon runner's body. One is usually toned and lean; the other, well it's kind of neither. Put the baby weights down and get off the stair master. Introduce some HIIT into your workouts and lift something heavy. That's how you build muscle mass which increases your metabolic rate. THAT is what allows you to burn fat!  

Holding Yourself Accountable

You're an adult and you are responsible for your attitude, your actions, and your experiences. Period. 

Setting the Bar Too High

Goals are great! Goals are important. Goals are essential. But not over-the-top goals like losing 20lb in a month. That will set you up for disaster. I see it all the time. People start out going hard and then fall off because it's so overwhelming and difficult. You need a strategic plan that's going to allow you to make steady progress over time. Set manageable goals and keep a positive attitude about them. One that's short-term. And another that's long-term. When you reach your short-term goal, set a new one. The long term one will keep you motivated and the short term ones will keep you happy and rewarded. Now there's a formula for success!   

Bar, Shakes, and Dietary Supplements

You don't need them. And they are junk! It's an unsustainable approach to weight loss and usually highly unsatisfying. I recently ordered a free Atkins starter kit to keep myself in the loop on how their products have "evolved" as some have told me. Bullshit. Everything in the package (all the bars) were labeled for meals or snacks and each one of them was chocolate-covered and FULL of disgusting, processed ingredients. No thanks. No one should be eating chocolate bars 5 times a day, I don't care how much protein and vitamins are in them! 

Can someone please explain to me how THIS can be considered a meal? No? Didn't think so.

Support System

Communication is SO important when you start your journey. Communicate with yourself and communicate with everyone present in your life. Share your goals with the world. Track your progress and struggles. The more people see that you are serious about this and that it means a lot to you, the more they will care and support you. Especially your partner, spouse, family, friends, and/or roommate. You must tell them what you are trying to achieve and how you plan on achieving it. They need to understand the plan just as well as you do. Speaking of that, have you read my blog about what can happen when you and your partner don't work well together, and what can happen when you do? Anyways, yeah, yay for healthy communication!  

My partner and I share similar lifestyles. We often train together, we eat the same way, we don't smoke (she quit over 2 years ago!), we rarely drink alcohol, and we understand the importance of self-love, sleep, and reaching for our dreams.

Self Love

Being overweight is never the problem. There's always something underlying that causes us to turn to food. But then we blame being overweight for so many other issues without even addressing the root cause. You can diet and exercise until you're blue in the face but if you don't uncover the emotion, fear, experience, thought, or idea behind it all you will not be successful in attaining your weight loss goal...or any goals in your life. You have to love and accept yourself right now. Not once you drop the weight, not after you fit into that dress or pair of jeans. RIGHT NOW! Loving and accepting yourself, thinking positively, and putting good energy out into the universe will literally solve all of your "problems."

Dining Out

We all do it, and we all love it. Duh. But as with anything else, moderation is key. Restaurant food is more often than not packed with salt, oil, gluten and fats (not the good kinds) which means it's calorie-heavy without being nutrient-dense and it's going to make you bloated, thirsty, and spike you blood-sugar levels. So, it's a treat. Not something you do everyday. Or you choose a place that serves you food within your dietary requirements. Splitting your meal to take half home or sharing a dish with your friend are options too. It may take me 15 minutes to order something and you bet your ass I ask a lot of questions, request to see lists of ingredients, talk to the cook/chef, and even investigate the restaurant menu beforehand but I leave not ever feeling guilty for what I've eaten and fully at peace with the fact that I can still enjoy a nice meal out without it making me sick, tired, and leaving me full of regret later. 

Ordering at the deli, I always ask if they can prepare my sandwich without bread. I've never been told no. 

Beating Yourself Up

This is going to get you no where, and fast! You have got to be flexible and patient with yourself. Not everything is always going to go as planned. One month you may lose 10 lbs and the next you might lose 3. It's totally normal for the body to adapt and this is why you have to keep things fresh with your workouts and with your diet. Take ownership of the things you have control over and let go of what you don't. You just couldn't resist the frozen yogurt because your friends wanted to go? Deal with it! You chose to eat it and you alone made that choice. You wanted to be down to a size 12 by a certain date and you didn't quite make it. That's OK. Even if you didn't give it your best, it's OK! You live, you learn, and you move forward. Never back. Keep working on your goal until you get there. 

The Dreaded Scale

It really is. It's more appropriate to track progress by measuring your body parts (circumference of your waist, arms, etc), your body fat percentage, and the attainment of your goals. Many of my clients come to me with these random numbers in their heads and the most common response I get when I ask them why is "Because that was my weight when I was (insert age here) and felt really good about myself." Well, you're not that age anymore. And who cares what the scale says. There is a huge mental struggle that goes on inside us when we step on the scale. Anxiety, fear, addictive behavior. It's all bad. Isn't it more important to feel confident, energized, happy, strong, and capable? Definitely. Don't let the scale rule your life and determine your pride and happiness.

Although my weight has remained unchanged, I have lost nearly 1% body fat in the past 2.5 weeks! 

Preparation

This is key!! You have to plan your meals and workouts in advance so you already know what you need and what you're going to do. It makes resisting temptations so much easier because you don't have to go out to lunch, you brought your lunch with you! It also gives you something to look forward to (who doesn't love homemade food?) and leaves you feeling proud and accomplished. Not to mention you will save tons of money and avoid throwing food away because it "went bad." 

Prep time! I do this once a week, EVERY week. My food processor and I are BFF! 

Priorities 

If work or money is your answer, try again. YOU have to be your own number one priority. You have to be selfish. This is about changing your lifestyle habits and it's going to require time, energy, and commitment. If you don't make the time, put in the energy, and stay committed, you can forget about it. 

Bodies are Unique

Who cares what such-and-such celebrity looks like and how much weight your aunt lost. Never compare the successes of others to your successes and definitely don't idolize any other body except your own. Your needs, genetics, and physique are unlike anyone else's so you really can't compare them. Make a dream board but don't you dare put photos of other people up there! Unless it's your mother...or Jesus. 

Healthy Overindulgence

Just because something is gluten free, all natural, fat-free, organic, doesn't have preservatives and contains no added sugars does NOT mean you should have a field day with it. I mean, seriously. This kinda works up my nerves. I see people all the time do things like swap out whole wheat pasta for a gluten free type and think that means it's healthy. All of a sudden it's like lettuce or something. Just eat it up! Don't be fooled by marketing. Most companies don't produce gluten free foods for folks with Celiac disease or gluten intolerance. Hell no. They do it to make MONEY. Just like Lean Cuisine and the people behind the Cookie Diet. They know it's a hot commodity and they capitalize on it. Labels are important but you have to know what labels to look for and why. 

What the hell is this? "Good Health Cheese Alternative?" GROSS! And unless you're lactose intolerant, why is cheese bad for your health? Anyone? Didn't think so.  

Fat Makes You Fat

This is probably the biggest myth and load of shit in dietary history. Yes there are some fats you don't need or should have in small amounts. But, you need fat to burn fat. You need fat to produce hormones. You need fat to properly digest and absorb nutrients. Your brain needs fat. Your muscles need fat. Your heart needs fat. YOU NEED FAT! The end.  

Fat is not the enemy, SUGAR is and I bet this is loaded with sugar. And gluten.

Stress and Lack of Sleep

I like that I'm ending with this one because it's usually the reason my clients don't see the results they want or expect. I always ask them "Are you sleeping soundly every night for at least 8 hours?" and "What does your stress level usually look like on a day-to-day basis?" This is cortisol coming out to play again folks. It keeps you in survival mode because stress is a threat to the body. And that means you're going to have a hell of a time losing weight. So along with your plan and preparation of your food and exercise, implement some downtime into your life too. Check in with yourself. Breathe. Rest. Be present. Be still. And if there is something in your life preventing you from being able to do that, you better figure out how to live without out.