Here are most frequent mistakes my clients and friends always do. Once upon a time, I made these mistakes too!
1. Cutting calories too much.
So many people (I cannot handle) around think that the diet of 1000 kcal a day (almost starvation!) will help them to lose weight faster. And here is me (and scientific evidence), telling them that to lose weight faster they need to eat more, not less! An average woman needs around 1800 kcal daily to maintain her weight. Roughly, very roughly. A woman that exercises hard needs more.
A huge calorific deficit is not maintainable even over a short period of time, not talking about longer-term results. We want long term! We want to get lean and stay lean always.
The deficit of calories should constitute no more than 5-10% of your daily requirement. If you want to calculate your daily calories requirement – ask me how 😉
2. Total exclusion of certain foods
“I cannot afford eating bread at the moment”, “I will never eat chocolate again”, “I do not doughnuts, I am on a diet”. Yes you can! Just make sure that you have only one portion and it doesn’t happen too often; and that you eat it when you feel a physical hunger, not after a hearty dinner. If you decide to avoid these foods, you are likely to spoil your relationships with food and become obsessed with some groups of products. Moreover, when you re-introduce these foods later, you are likely to overeat and gain weight back fast.
Check some of my favourite recipes here: www.ocoach-fitness.co.uk/tag/recipe/
3. Not eating enough protein
Protein helps to stay fuller for longer. Eating protein with each meal helps you to eat fewer calories in total, and that’s what we need to get rid of fat.
Also, protein helps to save lean muscle when losing weight. Those downward movements on your scales should make you happy and sad at the same time: you are losing fat… and muscles too:(( Muscles help with metabolism, the more muscles you have, the more beautiful food you can afford. A toned look is built on muscles too.
The science cannot agree yet as for daily consumption recommendation but, honestly, it is quite challenging to overeat protein. And even if you do, it is proven to be not dangerous for health.
4. Exercising too much
Over-exercising causes stress and stress is one of the most significant contributors to fat gain. It is okay to start your fitness journey with longer lower intensity workouts. But as you are getting fitter, do not forget to gradually decrease volume and increase intensity. And don’t even try to sacrifice sleep to fit more training in!
5. Choosing the wrong type of training for your fitness goals
If you want to feel energised and healthy any enjoyable physical activity will be awesome: Zumba, aqua aerobics, LBT, step, pilates. If you want to get a bikini body FAST (fast means months vs years), HIIT and weights should prevail on your timetable.
Fat loss expert, elite group fitness instructor and personal trainer based in Sheffield.