Mistake 1. Skipping breakfast.
Eating a high protein breakfast will not only curb your appetite but it will boost your metabolism. Your body learns to burn fat, not store it, because it knows there is no starvation period coming up.
Mistake 2. Being a cardio bunny and skipping the weights.
You can't "Tone" what doesn't exist. Did you know 1 pound of muscle burns an extra 10 calories a day? Yes, muscle will burn up fat over your entire body, even at rest!
worry, if you’re a woman and you lift heavy weights you will not get
bulky (that requires anabolic steroids). Weights will help you build
sexy curves and, yes, muscles will actually burn fat!
Did you know your metabolism increases as you increase the amount of
lean muscle your body has?
Mistake 3. Focusing only on calories.
Although reducing calories is necessary for weight loss, aim to improve the quality of food you are consuming. Focus on eliminating processed foods and replace them with 1 ingredient foods found in their natural state (i.e. fresh fruits and vegetables, lean protein, brown rice, etc.)
Mistake 4. You can't exercise away a bad diet.
You will never get lean spending hours in the gym and eating a poor diet of processed and refined food. Focus on high quality, nutrient dense foods that will leave you feeling satisfied and allow your metabolism to function efficiently.
Mistake 5. Stressing about the scale. If you’re adding protein and plenty of leafy greens to your diet, as well as and weights to your workout, you might not see the scale drop dramatically because you will be losing fat, and gaining lean muscle at the same time. For example, you may have lost 6 lbs of fat but gained 4 lbs of calorie burning lean muscle, though the scale would only reflect a loss of 2 lbs. Check your body fat percentage, instead of only using the number on the scale, or see how your clothing are starting to fit.
Mistake 6. Eating/drinking diet or low fat products. Avoid all processed foods. Anything labeled "low fat" or "diet" is a highly process food, loaded with sugar to try to improve the taste and texture. The body does need some healthy fats to produce hormones, such as the T-3 and T-4 thyroid hormone that helps regulate your weight. Healthy fats as also necessary to process and absorb Vitamins A, D, E and K. Focus on high quality healthy fats like raw nuts and seeds, organic, whole fat dairy, avocados, and coconut.
Mistake 7. Focusing on set-backs. Weight loss is not a straight line. There will be up's and down's. Set goals and focus on working towards those goals. Realize there may be minor set backs, but don't let that deter you from your goal. Keep tabs by getting a daily journal and keep track of your nutrition and exercise habits.
Mistake 8. Not getting enough sleep. Getting at least 8 hours of solid sleep is vital to your health and rebuilding your body. Muscle repair occurs during REM sleep so turn the TVoff early and catch some Zzz’s.