Ways to Overcome Weight Gain

Common Mistakes When Trying to Lose Weight

When starting out on a new weight loss journey, there are many common mistakes that can be made and can stall progress or be a setback. Some of those mistakes are:

• Eating too many or few calories – It’s best to consume less calories than you burn, but eating less than 1,200 calories a day may cause overeating as hunger sets in.
• Shopping for processed diet foods – Diet foods that are advertised on television and seen in grocery stores contain hidden additives that could increase weight gain or cause excessive hunger. Eating single-ingredient whole foods is ideal.
• Not eating enough fiber – Intaking enough fiber helps with digestion and will leave you feeling full longer.
• Eating when not hungry – Eating when not hungry or snacking throughout the day slows the metabolism and can lead to increase in calorie intake.
• Having unrealistic expectations – Trying to lose 10 pounds a week is unrealistic and will lead you feeling defeated if not met. Aim for realistic goals, like shedding 1 to 2 pounds a week.

About 45% of people globally reported trying to lose weight.

How to Build Resilience

As mentioned before, losing weight is about a change in mindset. Having a positive and determined mindset can help you achieve weight loss goals along with emotional resilience that will assist in tackling stress, setbacks, and challenges. Here are some strategies you can use to foster a strong mindset about your weight loss goals:

• Set a goal – Set a realistic, measurable goal that aligns with a long-term vision. Break the goal into manageable tactics that will make it easier to meet.
• Journal your actions – Writing down your diet plan and exercise routines can help you stay on track. Including your thoughts and emotions will allow you to be self-aware of your strategies.
• Learn from setbacks – Reflecting on what went wrong or what isn’t working will help mitigate discouragement and increase resilience.
• Incorporate positive affirmations – Another way to block discouragement is by motivating yourself through positive self-talk and thinking.

Losing weight isn’t easy and usually requires a lot of patience and endurance. However, once you build resilience through a strong mindset and avoid common mistakes, the results will begin to show and will be long-lasting.