Weight Loss Mistakes Beginners Make

Weight Loss Mistakes Beginners Make

It’s always made to sound SO easy isn’t it – burn more calories than you take in or eat less and move more.

The truth of the matter is that ANYONE who has taken on a diet or a fitness plan knows that this sounds a lot easier than it actually is.

In this article we will be taking a look at the common weight loss mistakes beginners make in an attempt to aid your healthy lifestyle change…

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Weight Loss Mistakes to Avoid…

1) Moving Ain’t Enough!

I thought I’d cover this point first as it seems modern-day adults have rose-colored glasses on when it comes to the amount they move around every day…which is never enough in my opinion!

This does seem to be stuck in the female population’s mindset more than the male’s…sorry girls!

I have had many conversations with women claiming that they are so busy every day that they are burning up the required amount of calories…

Not the case most of the time!

A trip to the local city center with the kids for several hours may seem like a good workout but….you’ve only burned only about 400 calories! I can hear the shrieks from here!!!!

Moving Ain't Enough!

But please don’t worry – there is a way you can ‘rev up’ your daily chores and it’s pretty simple really…

Short bursts of intense activity eat up more calories – and up to 36% more fat. This means you simply have to pick up your walking pace every one minute out of five!

Do the math – by increasing the intensity of this one minute you are in fact burning up one third more calories!

I got this little tip off a mate who is a long distance cyclist – he actually uses it when on his bike to trim down when he needs to (it works with running/jogging as well!).


2) Size of Portions

This is a killer – especially as most of the people guilty of it have no idea they are doing it…and weight loss will not work for them!

Your two friends opt for burger and fries for lunch but you say NO!

No, no, no – I ain’t eating that sh#t…I’m going for healthy nutrients instead.

So you go about loading up your plate with many weight-friendly foods and you tuck in – how good are you right?

Keep an eye on the size of your food portions...

Well unfortunately you may have won the nutrition battle…but you have lost the calorie battle to the burger and fries friends!

That healthy-sounding meal adds up to somewhere around the 700 calorie mark – and the burger and fries would probably of hit the 600 mark!

You see it’s all good and well hitting up these healthy foods…but only in portion moderation.

If you make a mountain on your plate that mountain is going to contain A LOT of calories – regardless of how healthy that food is!


3) I’ll Have The Turkey Sandwich Please…

You sit down in a relatively nice restaurant, your mate orders a greasy pizza…but you order the turkey sandwich. Sounds healthy right?

Well it is…if you make it at home!

A turkey sandwich that comes on focaccia with cheese and mayo can provide 970 calories.

I'll Have The Turkey Sandwich Please

It gets worse…

Two large slices of your mate’s pizza will only give about 500 calories!

At the end of the day it’s best to do your research BEFORE you get to the restaurant – find out what bread contains what and drill down into the so-called healthy options.


4) Positive Impacts

A lot of individuals that take on weight loss forget that everyone is different – people will see different results from dieting and fitness regimes.

It’s important to remember about the positive impacts exercise and healthy living will have in general – it’s not just about the number you see on the scale below you!

Positive Impacts

More energy, less stress, better sleep, and reduced risk of many diseases come hand in hand with a healthy lifestyle. Weight loss will eventually come – but it’s not the ONLY positive you should be concentrating on!


5) Are You Being Too Strict?

At the end of the day this is only weight loss – there is no reason to put yourself in front of the headmaster time and time again!

A diet is not meant to be a straitjacket – so don’t treat it like one!

In my experience you will see more success if you manage to stick to the rules about 85% of the time.

Are You Being Too Strict?

You can use that remaining 15% to go out on a Friday night and have a few beers or even have a take away midweek.

You see, people are far more likely to stick to a diet if they can have their ‘naughty time’ off every now and again.

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8 thoughts on “Weight Loss Mistakes Beginners Make

  1. Hello there,

    I was wondering about energy drinks – more importantly, energy drinks after people have finished their workouts? You see, a lot of my mates ram down as much as this stuff as possible after they finish in the gym – I don’t as I can’t stand the taste of it!

    These energy drinks can’t be good for you in large amounts surely? Why do so many people use them after their gym sessions and is this a mistake?

    1. Hi Tar,

      Drinking gallons of energy drink after a workout is definitely a weight loss mistake! Have a few gulps – that’s fine (that’s what they were intended for!).

      You see, energy drinks are filled with electrolytes that your body doesn’t need in large quantities. You’d be much better off drinking a few pints of water. These energy drinks also tend to contain a large amount of calories…

  2. Hi I have read your article fully and found that this is an excellent information about weight loss mistakes for beginners. I believe this will really helps many person to burn extra fat. I have same opinion and agree with you that drinking energy drink after a workout is great mistake. I am not taking any fast food and energy drink usually. But a little bit fat is still exist on my belly. Do have any suggestion for that? Thanks for sharing necessary helpful tips.

    1. Hi there, 

      Well the only thing that really works on belly fat in my experience is good strong cardio and a calorie restricted diet. Then add a few abs exercises in for good measure to tone up a little! 

  3. That’s very enlightening and I can really relate. When my daily schedules became tight, I started to cut down the number of times I visit the gym. Consequently, I stopped the gym and tried to convince myself that I can burn those calories too when I walk during the day. In reality, I was lying to myself as you’ve pointed out here. This has been the case for most people.

    When I accepted the truth, things have begun to work out for me and I’m glad to read your article. It’s the right timing for me.  

    1. Well you’re definitely not alone mate – at some point in time we’ve ALL told ourselves we are burning enough calories, when we are not! 

  4. The solution that worked for me was a small breakfast, no lunch, then I would work out in the evening and then cook a meal with 90% of our calories with high protein content. Makes me feel very full and you wouldn’t want to overeat later in the evening. Loosing weight or improving health overall in a lifetime commitment. It’s not just for the summer break to be able to wear that bikini or for the upcoming wedding party you have to attend. 

    it happens overtime, every single thing we do daily affects our health. My opinion is if you can’t commit to it for the whole duration of your lifetime, then stop dreaming of being healthy. Impossible expectations are usually the cause of a lot of failure.

    1. That’s well said Solomon – Loosing weight or improving health overall is a lifetime commitment. I 100% agree with you there!

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