Do you struggle with slow progress, frustration, or even weight gain despite your best efforts at losing weight? There are small, often unnoticed mistakes that may be sabotaging your weight loss goals.
Losing weight is about maintaining a balance, says Dr Shovana Veshnavi, Senior Consultant in Internal Medicine at Max Super Speciality Hospital, Noida. “Weight loss is much more than cutting calories or working out. It’s about a balanced approach that includes proper nutrition, hydration, sleep, and consistency. Small mistakes in these areas can make a big difference in progress," she says.
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Dr Veshnavi lists some common weight loss mistakes and suggests strategies to fix them:
Skipping meals won’t help: It may seem logical to eat less, but skipping meals can slow metabolism and lead to overeating later. Instead, focus on well-balanced meals with protein, fiber, and healthy fats to keep your energy steady throughout the day.
Crash diets don’t work: Fad diets may promise quick results, but they’re often unrealistic and leave you feeling deprived. “Eliminating entire food groups can cause nutrient deficiencies and lead to muscle loss. Sustainable, gradual changes in diet are far more effective in the long run,” Dr Veshnavi warns.
Do not mistake thirst for hunger: Mild dehydration can sometimes feel like hunger, leading to unnecessary snacking. Drinking enough water boosts metabolism and helps with digestion. Try having a glass of water before meals to prevent overeating.
The scale isn’t everything: Weight loss isn’t just about a lower number on the scale. Muscle is denser than fat, so strength training might make you look leaner without drastic weight loss. Pay attention to how your clothes fit and how you feel rather than just the scale.
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Protein is your best friend: Protein helps preserve muscle mass and keeps you full longer. "A lack of protein in the diet can slow metabolism and lead to fatigue. Include lean sources like tofu, legumes, eggs, and fish in your meals,” says Dr Veshnavi.
Exercise alone won’t cut it: Working out is great, but overestimating calorie burn can lead to overeating. Weight loss is 80 percent diet and 20 percent exercise, so be mindful of portion sizes and food choices, even on workout days.
Sleep matters more than you think: Lack of sleep affects hunger hormones, increasing cravings for sugary, high-calorie foods. Aim for at least 7-9 hours of quality sleep to keep your metabolism and appetite in check.
Strength training is important: While cardio burns calories, strength training helps build muscle, which increases metabolism. Incorporate weight training at least 2-3 times a week to improve fat loss and body tone.
Consistency is the key: Weight loss is a journey, not a quick fix. Skipping workouts, indulging too often, or expecting instant results can slow progress. Stay committed, focus on progress over perfection, and celebrate small wins.
Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.
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