Want to Lose Weight? Stop Doing These Things

By The Captain March 26, 2019

apple and bowl on table

How many times have you heard someone saying they can’t seem to lose weight no matter how hard they try? Or even thought about it yourself. All these attempts may turn into frustration and make you think you’ll never boast your summer body.

But don’t give up just yet! There is a way out of this deadlock. If you want to lose weight in a sustainable way, just avoid these 5 weight loss blunders. It’s that simple!


person on scale

Stop adopting unsuitable diets

When it comes to losing weight, there will always be popular and trendy diets, advertised as very efficient. You may have heard of a diet from a friend or celebrity and want to try it out. What can be the harm in that?

Well, it is very important to keep in mind that every person is different, with different lifestyles, eating pattern and genetics. And what worked for your friend may not work the same for you.

Want to Lose Weight? Stop Doing These Things 1 Start doing this instead: Do a quick background check in terms of your diet history, medical condition and even budget and social support. It is easier to identify what kind of diet suits you when you have a clear picture or your physical and psychological limits and preferences.

measure tape in bowl

Stop skipping dinner

A common practice when trying to lose weight is to stop eating after certain hours. For some it’s 6 o’clock, for others 7 or 8, no matter how hungry they are. Luckily, it’s ok to break this rule.

Truth is, all meals provide key nutrients and energy to perform and successfully complete daily chores. You may think skipping dinner helps you shed some unwanted pounds. On the long term, however, it is an unhealthy practice. Not to mention a rumbling stomach during the night is the last thing you need.

Want to Lose Weight? Stop Doing These Things 1 Start doing this instead: If you’re worried your dinner is working against your weight loss goals, try following the 3-hour rule. This means eating 3 hours before going to bed, allowing your body to effectively digest the food.

Also, opt for serotonin-producing snacks such as low-fat yogurt or fruits. They are satiating and keep you from waking up to eat.


Want to Lose Weight? Stop Doing These Things 3

Stop relying only on exercise

Exercise is extremely effective, no doubt about it. However, burning calories at the gym does not give you the green light to go rampant on eating. Nor to reward yourself with some extra snacks or dessert.

Generally, half an hour of cardio exercises, such as running, can help you burn up to 400 calories. To lose one pound per week, you need to eliminate around 500 calories every day. As it turns out, running is not enough. Enter diet.

Want to Lose Weight? Stop Doing These Things 1 Start doing this instead: Choose to eat low-calorie foods that are suitable after workout. For example, lean protein and a carbohydrate replenish your energy stores and make you feel full. If you’re not sure what to select, you can get inspired by our meal plans and shopping lists and portion control tips.

woman reading label

Stop relying on “healthy” foods

The more people interested in trying to lose weight, the more the diet-friendly food market is expanding. Not necessarily in a good way. This is because some healthy foods are not as healthy and clean as they are marketed to be.

And what’s even more unfortunate is that people tend to overeat foods that they deem as healthy. Which means you may think you eat organic and gluten free, but you actually end up with sugar loaded products and more inches to your waistline.

Want to Lose Weight? Stop Doing These Things 1 Start doing this instead: Always pay attention to the nutritional facts label. Make it your mantra. The foods that you like may include ingredients that are not suitable for your plan, weight loss or otherwise. Or better yet, stick to whole foods with real nutritional value and no hidden ingredients.


people sitting at desk

Stop being inactive

Non-exercise activity thermogenesis, commonly known as NEAT, refers to all the physical activities you do on a daily basis. Shopping, walking or cooking are among the ones considered NEAT. These types of activities impact around 15-30% of the overall calorie expenditure.

Sitting all day at your desk or being a couch potato all evening has little to no effect on your metabolic rate and the number of calories you burn.

Want to Lose Weight? Stop Doing These Things 1 Start doing this instead: Learn how to put your metabolism to work apart from the times you’re actually working out. Take advantage of every opportunity to move more. In an office, instead of sitting in a chair, use a standing desk or a stability ball. Take the stairs instead of the elevator. Something is better than nothing to trigger calorie burning.

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Wellness Captain