Nealy all of us at one point or another have set out with the goal to lose some weight, but rarely do we reach that goal or keep the weight off when we do. After working with hundreds of clients over the years I’ve identified the 3 things you should never do if you want to lose weight. Keep reading to see what they are and how to avoid them and hit your goal!

Mistake #1: Not having a plan

Have you ever embarked on a weight loss journey without a clear plan in mind? It’s a common mistake that can lead to frustration and setbacks. Without a plan, you’re like a ship without a captain, drifting aimlessly through a sea of temptations and pitfalls. Let’s explore the pitfalls of not having a plan and what you should do instead.

The Pitfalls of Not Having a Plan

1. Aimless Approach: Not having a plan often leads to an aimless approach to weight loss. You might start by cutting calories one day, only to give in to temptation the next. Without a structured approach, it’s challenging to make consistent, healthy choices.
2. Poor Dietary Choices: When you don’t have a plan, it’s easy to fall back on convenience foods or make impulsive decisions about what to eat. This can result in a diet that lacks essential nutrients, making your weight loss journey more difficult.

What You Should Do Instead

To set yourself up for success in your weight loss journey, it’s crucial to establish a well-defined plan. Here’s what you should do instead:

1. Set Clear and Achievable Goals: Define your weight loss goals, and make them specific and attainable. Instead of saying, “I want to lose weight,” set a target, such as “I aim to lose 10 pounds in the next three months.”
2. Personalized Weight Loss Plan: Consider consulting a nutritionist or healthcare professional to create a personalized weight loss plan. This plan should include a balanced diet, exercise routines, and a schedule that works for your lifestyle.

Having a clear plan in place can give you direction and purpose, making it easier to make informed choices and stay on track with your weight loss goals.

Mistake #2: Not tracking your progress

Imagine working tirelessly towards a goal without ever knowing whether you’re making progress. That’s what happens when you don’t track your weight loss journey. Not monitoring your progress can lead to frustration, as you won’t have a clear idea of what’s working and what isn’t. Let’s delve into the drawbacks of not tracking your progress and explore the right way to do it.

The Drawbacks of Not Tracking Progress

1. Frustration: When you don’t track your progress, it’s easy to become frustrated. You might feel like you’re putting in a lot of effort without seeing any results, which can be demotivating.
2. Lack of Feedback: Without tracking, you miss out on valuable feedback about what’s working and what’s not. This feedback is essential for making adjustments to your plan and staying on course.

What You Should Do Instead

To avoid these pitfalls, make tracking progress a fundamental part of your weight loss journey. Here’s what you should do instead:

1. Keep a Food Diary: A food diary is a valuable tool for tracking what you eat. Record your meals, snacks, and portion sizes. This will help you become more aware of your eating habits and identify areas for improvement.
2. Regular Weigh-Ins: Weigh yourself at regular intervals, but not too frequently (once a week is usually sufficient). Track your weight in a journal or use a mobile app designed for this purpose. It will help you notice trends and make necessary adjustments.
3. Celebrate Small Victories: Celebrate your achievements along the way, even the small ones. Whether it’s fitting into a smaller pair of jeans or losing a pound, these victories can help keep you motivated.

By tracking your progress, you’ll gain a deeper understanding of your weight loss journey, and you’ll be better equipped to make the necessary adjustments to meet your goals.

Mistake # 3: Guilting yourself when you slip up

One of the most common mistakes people make in their weight loss journey is guilt-tripping themselves when they mess up. Self-guilt can be incredibly detrimental to your progress, and it can lead to a negative relationship with food. Let’s explore the negative effects of self-guilt and how you can approach your mistakes in a healthier way.

The Negative Effects of Self-Guilt

1. Negative Relationship with Food: Excessive self-guilt can lead to a negative association with food. You might start viewing certain foods as forbidden or bad, which can trigger emotional eating or binge episodes.
2. Derailing Progress: When you feel guilty about a mistake or slip-up, it’s easy to become discouraged and give up on your weight loss efforts. This can result in a cycle of self-sabotage.

What You Should Do Instead

Instead of berating yourself for your mistakes, adopt a more forgiving and constructive mindset. Here’s what you should do instead:

1. Practice Self-Compassion: Treat yourself with kindness and compassion. Remember that everyone makes mistakes, and it’s all part of the learning process.
2. Learn from Mistakes: View your slip-ups as opportunities for learning and growth. Identify the triggers that led to the mistake and think about how you can handle similar situations better in the future.
3. Seek Support: Don’t hesitate to seek support from friends, family, or support groups. Sharing your challenges and successes with others can be incredibly motivating and help you stay on track.

On your weight loss journey, avoid the three common mistakes of not having a plan, failing to track your progress, and guilt-tripping yourself when you mess up. Instead, create a well-defined plan that works for you, diligently track your progress, and be kind to yourself when mistakes happen. Remember that weight loss is a long-term commitment to your health and well-being. By following these guidelines, you’ll be better equipped to achieve your goals in a sustainable and healthy way.

If you’ve been trying to lose weight but can’t seem to do it on your own then click the button below and book a free no-sweat intro with one of our coaches who will help you understand exactly what you need to do to reach your goal!