Experts identify common weight-loss mistakes

It's common to feel frustrated that you're not losing weight despite making healthy lifestyle choices.

There is a huge amount of misleading and even false information out there when it comes to weight loss, which can lead to a number of mistakes.

The experts at Goal Plans powered by MuscleFood.com have identified some of the most common weight-loss mistakes.

Skipping meals

One of the most common mistakes people make when trying to lose weight is skipping meals.

"People who want to decrease their daily calorie intake sometimes resort to skipping meals," they say. "However, because this can lead to extreme hunger, people tend to overeat during their next meal and have more snacks throughout the day. Skipping meals also slows down metabolism."

Not taking enough rest days

Exercising too much can quickly lead to burnout and injury.

"Although exercising is an important part of a fitness journey, going too far with it can do more harm than good," the experts warn. "Overtraining spikes cortisol levels, making you feel more stressed and making it harder for your body to burn off fat."

Focusing only on the scale

It is important to recognise that your weight will fluctuate throughout the day.

"Don't get discouraged if you've been working out and eating healthy but it doesn't show on the scales," they insist. "There are several reasons for weight fluctuations, such as water retention, muscle gain and the weight of undigested food. Taking your measurements and progress pictures are better ways to check for fat loss."

Crash diets

Crash diets have become increasingly popular with the rise of social media, but they have been shown to be unsustainable and unhealthy.

"Crash diets can help you lose weight quickly, but they can also slow down your metabolism," the experts advise. "When you eat too few calories, your body adapts by storing them for longer and burning them at a slower rate. Once the diet is over, you will very likely regain the weight."

Avoiding weight lifting

While cardio is often associated with weight loss, you should also include weight lifting in your exercise routine.

"Although cardio may burn more calories per session, weightlifting is great for weight loss because it helps increase the amount of calories burned at rest," they explain. "This means that you can burn calories even after working out as your body recovers and repairs muscle tissue."