The 7 Most Dangerous Weight Loss Mistakes That You Need To Avoid

The 7 Most Dangerous Weight Loss Mistakes

Whether you are on a weight loss journey already or getting ready to set off on one, you NEED to steer clear of any weight loss mistakes in order to reach your goals.

To prepare yourself  for your journey, here’s a countdown of The 7 Most Dangerous Weight Loss Mistakes to avoid!

You may be surprised at what’s on the list!

7. Changing Up Your Routine Too Often

There’s some new routine that will get me the results I want, so I need to start using it, right? WRONG! That’s called the “grass is always greener” syndrome! I’ve been guilty of this mistake many times. There is always going to be something new coming out. The problem is that if you don’t stick to any ONE routine and give IT a chance to work, you won’t get results.

I know it can be difficult, but once you decide on a way to eat and exercise, stick with it! And if it hasn’t even been a month, then there’s no reason to even consider changing anything. Now if you’ve stuck to a routine for a month and your body fat measurements haven’t changed any, it’s time to start making small changes to your CURRENT routine. That doesn’t mean change every single thing. It means changing 1 or 2 things, like adding a few more calories or doing a little extra cardio, to see if that gets the progress moving forward again.

6. Having Unrealistic Expectations

Let’s say, you want to lose 50 pounds, so at 2 pounds per week, that would mean you will hit your weight loss goal in 25 weeks. Right? WRONG! I’m not going to say that it’s impossible, but realistically, it’s not going to happen, and you’re going to get discouraged when you start falling behind that pace. And then, when your expectations aren’t met, you end up giving up because it just takes too long.

Remember that slow and steady wins the race! Set a goal of .5-1% body fat loss per week, with the lower number being the most realistic. Realize that this is a lifestyle change, not a 2lb/week weight loss sprint, but more like a lifestyle marathon. The weight will come off, and as long as you are making progress you should be happy and proud.

5. Doing Too Much Exercise

I know you’re excited. Your motivation has probably never been higher. And if a little bit of exercise is good, then a lot of exercise is even better, right?  WRONG! Exercise is great, and you should be doing a combination of strength training and cardiovascular training, but that doesn’t mean that more is always better.

Two hours every single day of high-intensity exercise for someone who hasn’t built up to that work load is either asking for injury, or will be burnt out in weeks. Studies have shown that just 30 minutes of intense strength training will get you results. Try a program like the 21 Day Weight Loss Jumpstart that incorporates circuit strength training and a healthy, balanced diet for weight loss results.

4. Becoming Obsessed With A Number

Gotta lose weight. Gotta lose weight. WRONG! Gotta lose FAT. How often do you weigh yourself? Is it weekly? Daily? More than once a day? It’s a great feeling when you see that number on the scale go down, but how do you react when it goes up? I’m going to guess that reaction isn’t good, and that’s unfortunate because you’re probably doing everything right (eating whole foods and getting active).

Here’s the bottom line, the scale is NOT your friend. It only displays one number that doesn’t give you any insight into the progress that you are making. It doesn’t tell you if you’ve gained muscle or lost fat, it just gives you ONE number. If you want to look at one number to gauge your progress, go for body fat percentage because that number will tell you how you are progressing. You can use calipers to measure your body fat. I personally use a Tanita Body Fat scale because it’s quick and easy. Just don’t go crazy, once a week measurements are frequent enough.

3. Obsessing Over Calories and Macronutrient Ratios

You need to count every calorie for every meal on every day and make sure that those calories are in the perfect ratios of protein, carbs and fat, right? WRONG! Well, at least not yet. The more important thing is to cut out the processed, fried and junk foods and make sure you are eating small, well-balanced meals throughout the day consisting of mostly wholefoods.

Once your diet is 90% whole foods and you’re exercising consistently, you can start playing around with meal timing, carb cycling, or various macronutrient ratios. If you need help with getting your nutrition in straight, check out the nutrition plan in the 21 Day Weight Loss Jumpstart that comes with a complete day-to-day meal plan.

2. Too Much Cheat in the Cheat Meals

I’ve worked hard, so I can eat as much of whatever I want for my cheat meal, right? WRONG! First off, think of the cheat meal as a REWARD meal. Don’t get me wrong, these meals, keep you sane, keep you body guessing and help you stay disciplined. But, they can also make it harder to get back onto your healthy eating plan.

The important thing is to control these meals. Schedule a reward meal so that you get to look forward to it and enjoy it. But it is NOT a license to kill your diet. It should NOT be a binge fest. Eat what you want, but remain mindful of portion sizes. And remember that a bad day of binge eating can knock out a week’s worth of progress, or worse, can make you revert back to your old unhealthy lifestyle.

And now the #1 Most Dangerous Weight Loss Mistake to Avoid…

1. Not Eating Enough

If I want to lose weight I need to eat less, right? WRONG! Of course you need to eat less than you burn if you want to lose weight, but cutting calories too low will not get you to your goal any faster. In fact, it’s likely to slow down your progress.

Eating less than 1,200 calories for women and 1,500 calories for men should never be done long term. And if you are eating less than those amounts then you need to slowly increase your calorie intake. You may be surprised at the progress you start to make when you start adding more calories to your nutrition plan.

Notice how the top most dangerous weight loss mistakes have to do with nutrition?!

Does that surprise you?

It is a fact that nutrition IS the most complicated part of any weight loss goal and that’s why it’s easier to make mistakes with your nutrition.

To achieve your weight loss goal and to be mistake free, I highly recommend the 21 Day Weight Loss Jumpstart. You will burn more fat in less time with this day-by-day, workout-by-workout, meal-by-meal program that uses the ultimate fat loss key!

There you have it, The 7 Most Dangerous Weight Loss Mistakes to Avoid!

Have you been plagued with making the same mistake over and over?

Be sure to let me know in the comment section below!

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14 comments… add one
  • J'Wana February 12, 2013, 8:27 pm

    This is a great list. I have definitely struggled with focusing too much on the number on the scale and not eating enough. This definitely helps!

    • Lee Graves February 13, 2013, 12:13 am

      Learn from those mistakes J’Wana and keep progressing! You can do it!

  • Christina Bove February 13, 2013, 8:50 am

    Great info! I definitely going to be reminding myself of these tips.

    • Lee Graves February 13, 2013, 1:23 pm

      Thanks Christina! Keep plugging away and reaching your goals!

  • Mary February 13, 2013, 3:28 pm

    Awesome blog… thanks for sharing!!

    • Lee Graves February 13, 2013, 3:31 pm

      Thank you and you are welcome Mary!

  • The Practical Social Media University February 14, 2013, 5:07 am

    Great lists! Thanks for sharing!

    • Lee Graves February 14, 2013, 1:45 pm

      Thanks and you’re welcome!

  • Rick Repin February 16, 2013, 6:29 pm

    wow you totally hit the nail on the head with your list Lee thanks for posting this it’s nice to see that others have the same issues

    • Lee Graves February 19, 2013, 11:55 pm

      Thanks Rick! The same issues and same mistakes. Always better to learn from others!

  • Jana Upper90 Fitness February 21, 2013, 8:57 am

    Very good tips/reminders! Especially the one about slow and steady – it’s easy to watch the Biggest Loser and think losing 6+ pounds in a week is doable – but for the average person it is not! And especially when you get close or into that healthy weight range, you really have to keep those percentages in mind.

    • Lee Graves February 21, 2013, 10:11 am

      Thanks Jana. Very true about what we see on TV. It is always important to be realistic.

  • Janice February 26, 2013, 2:52 am

    Pretty Infromative article! I was really upset because I have been following a healthy lifestyle and doing enough exercises ( 5 times per week for one hour). I worried why I lose weight too slow. But it finally dawned one me that slow and steady process is better that a rapid weight loss. Actually I always watch my body fat percentage and it showed 29,5 %. My trainer told me 24% is normal so I guess I do all right to the healthy way of life. Thanks for your tips!

    • Lee Graves February 26, 2013, 2:18 pm

      Thanks Janice! I’m glad you found it helpful! Nothing wrong with slow and steady, healthy weight loss. Keep it up!


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