28 May Common Mistakes to Avoid When Starting a Weight Loss Program
The beginning of a weight loss plan can be an exhilarating time in the pursuit of a better you. However, some people inadvertently start on the wrong foot, possibly impeding their progress or even causing their desire to falter and burn out. At Bionic SportMed& Physiotherapy, we want to help you set yourself up for success in the Pacific by letting you know some mistakes to avoid.
Creating Unrealistic Expectations
Mistakes: The biggest mistake is expecting to lose weight quickly or overnight. A healthy rate of weight loss is between 1 and 2 pounds per week. When one sets realistic goals, motivation remains high, and frustration is avoided.
Tip: Avoid looking for quick fixes; instead, consider small, sustainable changes.
Neglecting Strength Training
Many people believe the only way to lose weight is through cardio, but neglecting strength training is a significant mistake. Muscle building will increase metabolism, make it easier to lose fat, and enhance body composition.
Tip: Engage in strength training that targets your major muscle groups 2-3 times a week.
Fad diets or extreme restriction
Crash diets or eliminating entire food groups can be detrimental to your metabolism, making it challenging to lose weight and maintain it in the long term. These methods can cause nutrient deficiencies and lead to binge eating.
Tip: Opt for a well-rounded diet full of whole foods that contain vegetables, lean proteins, healthy fats, and whole grains.
Skipping the Experts
Attempting to do it alone without expert instruction can result in injury, annoyance, or suboptimal results. At Bionic SportMed& Physiotherapy, we design our programs around you, providing a safe and effective path forward.
Tip: Work with a physiotherapist or fitness expert to create a personalized plan.
Ignoring Recovery and Rest
Overtraining — or not allowing your body sufficient time to recover — can lead to exhaustion, injury, and burnout. Rest days are necessary to allow muscles to repair and become stronger.
Tip: Plan rest days or active recovery days and pay attention to your body.
Not Keeping Track of Progress Rightly
Weighing yourself every day alone can be deceptive because weight is naturally fluid. If you skip noting other measures of success, such as measurements, strength increases, and how your clothes fit, you will miss vital signs of progress.
Tip: Mix and match tracking methods, including measurements, photos, and fitness milestones.
Forgetting What’s So Important about Mental Health
And, of course, stress, insufficient sleep, and emotional eating can ruin someone’s weight loss plan. It’s essential not to overlook mental wellness, as it goes hand in hand with a healthy body.
Pro tip: Incorporate stress reduction strategies, prioritize good sleep, and get support when you need it.
Let Bionic SportMed& Physiotherapy Guide Your Weight Loss Journey
By steering clear of these mistakes, you can help ensure that you’re staying the course and achieving those long-term results. Our professional staff at Bionic SportMed & Physiotherapy in Oakville, ON, is ready to serve you with specialized treatment plans tailored to your needs and goals, including physiotherapy, weightlifting, and nutrition.
Are you ready to start your weight loss journey on the right foot? Call us or visit our clinic to arrange a consultation today. Working together, we will create a program that sets you up for success.