The first month of a weight-loss journey is a mixed bag of hopes and questions, accomplishments and obstacles—and, of course, the occasional mistake. No matter how motivated and prepared you are, there will inevitably be days when you feel like you just can't get it right.|
Whether it's an unintentional sugar binge, a string of skipped workouts or unrealistic goals, take comfort in knowing that bumps and obstacles are par for the course. The key is finding the right detours and creative solutions. Don't let any of these all-too-common blunders derail your weight-loss goals.
1. Forcing yourself to eat foods you hate.
The main reason that most diets fail is because they're not sustainable. Trying to choke down foods you can't stand just because they're on a prescribed meal plan won't keep you on track for the long term. According to Susan Bowerman, MS, RD, the director of nutrition education for Herbalife, this strategy turns dieting into a form of punishment, a tactic that rarely works. "If you punish yourself by eating something you can’t stand, it’s easy to rationalize a reward in the form of a high-calorie treat, which will only undermine your efforts," she warns.
If you do force yourself to eat a certain healthy food, you could end up hating all foods in that group by association. For instance, if you dislike kale but keep adding it to your meals, you might get turned off by all leafy greens. Instead, look for alternatives that are more palatable to you. "There’s nothing magical about kale," says Bowerman. "Baby spinach, Swiss chard or arugula are just as good for you, and you might like those better." As you learn which foods help you achieve your goals while also pleasing your palate, you'll develop lifelong healthy habits.
2. Weighing yourself too often.
When you embark on a weight-loss journey, it might seem counterintuitive to avoid looking at the scale—but weight fluctuates day to day for a variety of reasons, including water retention or hormonal fluctuations. Trainer and founder of Fit Armadillo Catherine Basu has often seen clients who gain weight one day, become discouraged and want to give up. "To avoid getting discouraged by the numbers on the scale, it's best to weigh yourself once a week at the same time—or maybe not at all," she suggests. "Instead, take circumference measurements, particularly at your hips and waist. These are a much better indicator of your overall health and success."
Instead of getting caught up in the numbers, Jessica May Tang, corporate wellness coach and founder of Damon Wellness Consulting, recommends focusing on finding your "meaningful why." Remind yourself of the reasons you started down the path to weight loss in the first place; chances are they have more to do with quality of life and less to do with hitting some arbitrary weight. Remember, having more energy to keep up with your active children or tend to your garden is more meaningful than any number.
3. Testing the waters.
4. Trying to eat "perfectly."
Article created on: 2/17/2017
11 Mistakes Beginners Make in the First Month of Weight Loss
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