Weight loss is one fitness goal that is prevalent amongst many women around the world. However, not all women hoping to achieve this fitness goal will be able to do so successfully.
The problem lies in the 5 common weight loss mistakes women make which can significantly hinder progress leading to frustration.
This guide highlights these 5 common mistakes while providing effective fat loss strategies for women to adopt today.
5 Common Weight Loss Mistakes Women Make with Solutions
Mistake #1: Dependence on Extreme Dieting and Nutrition Plans
It is not uncommon to find women that adopt extreme dieting and nutrition plans in an attempt to lose weight fast without having a proper understanding of the pros and cons of such diets.
Some of these extreme dieting plans include detoxes, juice cleansers, crash diets, and keto or low-carb diet.
The diet plans highlighted and many others like them may offer weight loss benefits at the initial stage, but most of these dietary plans are usually unsustainable and may even be detrimental to the general health of dieters in the long-term.
It is a known fact that these extreme dietary plans can lower the rate of metabolism while also increasing hunger pangs and promoting catabolism or a loss of muscle mass rather than lipolysis (fat loss).
In addition to this, a diet that places a premium on calorie restriction may be detrimental to the health of the dieters leading to hormonal imbalances and nutrient deficiencies.
Many women that engage in extreme dieting are also known to fall into a weight and fat gaining binge eating habit as soon as they end their extreme diet plan.
Solution:
Rather than relying solely on an extreme diet plan for weight loss, women can concentrate their efforts on maintaining a more balanced, sustainable nutrition plan.
For example, maintaining a moderate daily calorie deficit of between 300 to 500 calories less than your maintenance calories can help you in losing fat at a steady pace.
Also, a diet consisting of nutrient-dense foods, such as; vegetables, lean proteins, healthy fats, and whole grains should be a priority for any woman serious about losing excessive weight.
Mistake #2: Failing to Engage in Strength Training
Another common mistake women make when trying to lose weight is to spend most of their workout time doing cardio with little or no strength training involved.
Many women spend an awful lot of time on the elliptical or treadmill with very little or no significant improvement in their physique.
The truth is, you can lose muscle mass when you engage in excessive cardio sessions making it difficult for you to have a well-toned and lean appearance overtime.
Also, excessive cardio workouts can slow down your metabolic rate in the long-run while causing fatigue and hunger pangs that can easily lead to binge eating.
There is no question that cardio can help you in burning calories, but depending solely on cardio for fat loss can be detrimental to your long-term muscle gains.
Solution:
The main reasons why strength training is important for weight loss include the following:
- Resistance training helps to boost muscle mass which in turn leads to a greater calorie burn at rest.
- Weight training enhances body composition to give a well-toned, ripped physique.
- Strength training curbs the shutdown of your metabolism which is quite common in diets that involve extreme calorie-cutting.
Your workout program should see you spend anywhere from 3 to 4 days in a week engaged in strength training. Your daily routine can involve compound movements, such as; push-ups, deadlifts and squats along with leg raises, bicep curls and other popular isolation workouts.
Ultimately, your workout days should be made up of both cardio and strength training sessions for optimal results.
Mistake #3: Failure to Consume Sufficient Protein
How much protein do women need for weight loss? This is the question that many women fail to ask before embarking on a dietary plan that would see them focusing on consuming a whole lot more calories instead of concentrating on maintaining a macronutrient balance.
Many women fail to maintain an average daily protein requirement which can lead to cravings and even hunger which makes it difficult to maintain a calorie deficit needed for fat loss.
In addition to this, women that don’t consume enough protein tend to experience a slower metabolism, a loss of muscle mass, and a much longer recovery period from training sessions.
Solution:
So how much protein do women need for weight loss? Well, your daily consumption should be between 0.7 to 1.0 grams of protein per body weight.
You should concentrate on consuming protein from sources like lean meat, fish, eggs, Greek Yogurt and plant-based protein.
Try out lean beef, turkey, and chicken breast for your lean meats while cod, tuna, and salmon are great fish options.
For plant-based sources, you can try tempeh, tofu, quinoa, and lentils while protein powder and cottage cheese are fantastic sources of protein.
Protein offers a high thermic effect on the body ensuring that you burn a greater amount of calories in comparison to carbs or healthy fats. Proteins are therefore great macronutrients for preserving lean muscle mass while at the same time burning body fat.
Mistake #4: Misjudging Your Calorie Output and Input
When it comes to common weight loss mistakes women make, one other mistake that stands out is women misjudging their calorie output during their workout sessions as well as the calorie intake needed to maintain their daily workout routine.
Many women put their trust in fitness trackers which have been known to overestimate calorie output. Also, women make the mistake of snacking indiscriminately or consuming large amounts of foods without even knowing whether or not they are overstepping their daily calorie count which can make it difficult to burn fat and lose weight.
Solution:
To ensure that you do not misjudge your calorie intake or output, you can keep a good old fashioned journal or use a more reliable calorie tracking app.
You can break your daily food intake into controlled portions using a food scale or cups if needed. Also, be cautious of calories derived from liquids like alcohol, coffee or juices, as the calories from these drinks may be difficult to keep track of and can add up real fast. You should spend more time consistently maintaining regular workout and diet.
Mistake #5: Impatience
There is a tendency for women looking to lose weight to become impatient when results don’t happen as soon as they had hoped it would.
This frustration could lead many women into experimenting with different extreme diets or training routines that could be detrimental to their long-term health.
Solution:
It is important to remain patient and maintain realistic targets. For example, losing between 1 to 2 pounds (lb) of body fat per week rather than 1 to 2 lb of body fat per day.
You should also try to keep track of those little morale victories that cannot be really quantified like a boost in your stamina and energy levels, improvement in your overall physique as seen in progress pictures or even how certain clothes that didn’t fit you before are now a perfect fit.
Conclusion
The best way for women to lose weight fast and safely is to avoid the five (5) common weight loss mistakes women make in addition to maintaining a routine consisting of a balanced diet with cardio and strength training sessions that are scheduled for between 3 to 4 times a week.
Be patient and magnify those small gains as they would eventually lead to bigger fat burning and weight loss outcomes.
You can get free coaching on how to lose weight fast including a personalised nutrition plan, cardio and strength training program on Anabolic Coach.
