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Achieving healthy weight loss is ultimately dependent on creating a sustainable calorie deficit over an extended period of time while also consuming a nutrient dense diet complete with protein, healthy fats, and carbs. However, it can be tempting to cut corners or find alternate methods to lose weight that don’t align with the basic formula, and it’s in these moments that you may stumble upon mistakes that could actually be standing in the way of success.
Your body is a complex system so it’s important to take things slow and approach weight loss in a healthy way which does not put your body at risk in the process. Struggling to see real results? We checked in with Dr. Sylvia Gonsahn-Bollie, M.D, Body Positive Weight & Wellness Physician and Dual Board Certified Internal Medicine & Obesity Medicine and rounded up the four major mistakes you could be making in your weight loss journey, as well as exactly how to remedy them in order to achieve long term results.
Mistake 1: Giving up on your weight loss plan during a plateau
It’s easy to grow discouraged if you feel like you’ve been doing everything right and still aren’t seeing success with weight loss. However, it’s entirely natural for your body to fall into a plateau where it temporarily stops losing weight as it adjusts to the new healthy changes that you’ve integrated into your life. “Your body is programmed to store fat (aka "gain weight"), not lose it. So after you've lost some weight your body tries to protect itself by slowing down your weight loss until it knows it's okay,” explains Gonsahn-Bollie.
Instead of assuming your plateau means you’re doing something wrong and dramatically cutting down calories or increasing your exercise, continue to push through this phase with what you’ve been doing instead of giving up. Before you make any more major changes, give your body 1-3 months to adjust to the plateau, then speak with a healthcare provider about how to proceed safely.
Mistake 2: Trying to lose weight too quickly
You may want to rid your body of excess pounds as quickly as possible but this is actually a recipe for disaster when it comes to the overall longevity of your health journey. “Healthy weight loss for most people is 1-2lbs/week or 4-8lbs a month. If you lose weight more quickly than this your body adjusts your metabolism and appetite to halt your weight loss in attempts to protect you,” explains Gonsahn-Bollie.
This can be avoided by maintaining a healthy calorie deficit that never falls below 1,200 calories/day depending on your body. In fact, it’s often best to focus less on calories and more on the quality of your meal when it comes to losing weight so you don’t get caught up in the numbers and inadvertently create an unhealthy relationship with food. Make sure that each meal has a healthy balance of protein, fat, and carbs, and keep sugar intake to a minimum to see the best results.
Mistake 3: Failing to break unhealthy habits
When it comes to losing weight, a well rounded diet plan is one which naturally fits into your lifestyle, but it’s important to break the habits that contributed to your initial weight gain to begin with. Falling complacent to your old lifestyle and expecting things to change is one mistake which can make it much more difficult to lose weight. “The habits that caused you to gain weight formed over years and fit into your current lifestyle. If you want to lose weight and keep it off it’s essential to give yourself time to form new habits and make changes over time that realistically fit into your lifestyle especially in the beginning of your weight loss journey,” says Gonsahn-Bollie.
Gradually adjusting your routines to include less television before bed, more movement, and increased hydration can all allow you to reach your weight loss goals while breaking habits which may have gotten you stuck in the first place.
Mistake 4: Not getting enough sleep
People often assume that eating and exercise are the only factors which play into losing weight. However, getting enough sleep each night is essential for maintaining your overall health and promoting weight loss. “Studies show most people need seven to nine hours nightly to lose weight and maintain weight loss. If you sleep less than seven hours or more than nine hours it throws off your body’s body fat regulation and insulin levels which can lead to weight regain,” notes Gonsahn-Bollie. “Try to get 7-9 hours of sleep nightly to prevent stalling your weight loss.” If you want to lose weight you must prioritize improving all aspects of your health, not just your diet, with ample sleep being one factor at the top of the list.
