by Mike Deibler

Created on: November 30, 2009   Last Updated: December 03, 2009

The 10 Biggest Weight Loss Mistakes:

1. Fad Diets:

With a quick Google search you can find hundreds of diets that say they will help with weight loss. Most of these diets, if followed, will make you lose weight. However, some will cause unhealthy weight loss and most likely will not keep the weight off for good. Look out for any diet plan that says you will lose more than 2lbs per week.

2. Eating extremely low calorie diets or starvation:

Many individuals will decide to stop eating to lose weight. While again you probably will lose weight by doing this, it is obviously extremely unhealthy and dangerous. If no food is in the body, then there is no fuel for the body to function. When the body does not get adequate fuel for functions, it has to get it from somewhere, usually fat.

3. Perform hours of cardio:

A cardio routine is a great part of an exercise program but sometimes people can take this too far. The thinking process seems to make sense: if I do more cardio I will burn more calories and lose more weight. Prolonged aerobic exercise increases cortisol response in your body, which can delay fat loss.

4. Skipping strength training:

The only thing that will promote healthy muscle growth is resistance training. It is extremely hard to build that much muscle with just a weight training routine. Some key points, however, are it will build muscle mass which increases your metabolism, it will promote higher bone mass density, and it will create a higher post-exercise oxygen consumption than cardio alone.

5. Unrealistic goals:

When setting up goals make sure they are something that you really think you can do. A healthy rate of weight loss is 1-2 lbs per week. That is a great goal to shoot for. If you are looking to lose 10lbs in a week, it is just not healthy. Any diet that says they can do it may have serious health risks associated with it. Make S.M.A.R.T. goals. They should be specific, measurable, attainable, realistic, and timely. Instead of saying you want to lose 30lbs you can say you will you will work out 5 days a week for the next 3 months.

6. Not keeping a food journal:

They have done research where they take two groups of people, put them on a workout/nutrition plan, and tell one group to keep a journal of everything. The research shows that the group who kept track of everything lost more weight and was more likely to stick to a program.

7. Not tracking results:

Most people will track their weight. This is not usually the best way to keep track of your progress. You can become obsessed with your weight and give up if you don't lose weight every day. Instead, take circumference measurements on different areas of your body, have your body fat measured, and keep track of weights you use or distances you run.

8. Relying on supplements:

I know the ads can be tempting but most supplements have not been proven to work. Even if they have been shown to have some benefit, the manufacturers are not regulated. Bottom line is there is no magic pill to lose weight or burn fat.

9. Give up on your plan too soon:

Unfortunately, losing weight takes time. I already said that 1-2 lbs is the average you will lose on a good plan. Most people do not want to hear this but it is true. Think of how long it took you to put on the weight. It will take even longer to get it all off. Stick with a program for at least 3 months.

10. Overdoing it in the beginning:

I'm sure by now you are motivated and ready to get started on a fat burning routine. Hold up a minute and plan out a strategy. I have seen many individuals throw things I've told them right out the window. I give a progressive program that eases their bodies into the workout so they don't kill themselves. Look for signs of overtraining.

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