5 mistakes to AVOID when losing weight

What’s up Drip Fam,

When you’re chasing the goal of losing 20,30,40 pounds, it’s easy to get discouraged along the way. You’re running miles and eating leafy greens, yet every time you look in the mirror, you don’t see the progress you hope for.

You get down on yourself and wonder if your favorite pair of jeans will ever fit again. Or if you’ll ever feel comfortable with your shirt off at the beach. Next thing you know, you’re back to overeating and hating yourself.

I get it. Along my journey of losing 80+ pounds, there were times where I wanted to give up because everything the internet said would work didn’t. However, along the journey, I learned a lot about the mistakes that were keeping me from achieving my fitness goals.

If you’ve been working hard to lose weight, but that waistline isn’t shrinking and that jawline isn’t chiseling, you’re probably making some of these same mistakes. 

It’s time to change that.

Here are 5 common mistakes to avoid when losing weight.

5 mistakes to AVOID when losing weight

1. Focusing only on the scale

2. Eating too many or too few calories 

3. Lack of exercise or overdoing it

4. Skipping meals

5. Not getting enough sleep

Focusing only on the scale

The scale can be very misleading when it comes to physical fitness. It may represent your weight, but it doesn’t factor in muscle growth. Or body fat percentage. Or body recomposition. Instead of living and dying by the scale, celebrate wins like: how much better you feel, how much better your clothes fit, and the incremental improvements in your overall health/wellness. 

Eating too many or too few calories

Eat too many calories and your body will store fat. Eat too few calories and your metabolism will slow. This is why it’s important to have a ballpark estimate of your caloric (and macronutrient) needs based on your body composition, level of physical activity, and specific fitness goals. Then hit those numbers on a consistent basis, and over time, you will see the physical transformation you so dearly crave.

Lack of exercise or overdoing it

You should work out at least 3-4 times a week. Cardio will help burn calories. Resistance training will do the same, while also increasing strength, muscle mass, and metabolism. Your body will reward you for consistently hitting the gym, but remember two things: overdoing it will lead to burnout and YOU CANNOT OUTWORK A BAD DIET. Doing 8 hours on the treadmill won’t make up for that large pizza and 2-liter of soda you scarfed down at 11pm last night.

Skipping meals

Skipping meals can slow your metabolism and lead to overeating later. Undereating can also shift your body into starvation mode, where it stores body fat to conserve energy instead of burning it. This can all lead to extreme cravings, low energy, anxiety, and even eating disorders. Focus on eating a balanced diet and you’ll lose the weight. I promise. 

Not getting enough sleep

Good sleep is a vital part of winning the weight loss war. For one, sleep is when our bodies/muscles recover from all that gym work. Additionally, good sleep prevents overeating and metabolic dysregulation. Aim for 7-9 hours of sleep per night. It makes a huge difference.

And that, my friends, is 5 mistakes to avoid so that you can burn fat, increase muscle, and finally transform into the fitness god that you’ve always known you can be.

Now get out there and get after it!

As always, if you need any guidance on how to navigate the world of weight loss and physical transformation, I'm here to help! Just shoot me an email and we'll crush those goals together.

With appreciation,

Jonathan Walker

Online Fitness Coach

jonathanliftz.com

P.S. Whenever you’re ready, here are a couple other ways I can help you:

1. Follow me on Instagram @jonathanliftz. I produce daily motivational content.

2. Get coached directly by me in my custom, 6-month fitness program. Fill out our intake form here.