Losing weight is not an easy task for everyone. However, maintaining a healthy weight is essential to preserve not only your general well-being, but also to limit the risks of developing cardiovascular disease, diabetes, joint pain, mental health disorders and certain cancers.
Adopting healthy habits is the key to achieving and maintaining an optimal weight. So it’s much more than a question of appearance: it’s an investment in your long-term health. In our article, discover 10 common mistakes that may be preventing you from sustainably losing weight.
Don’t hesitate to consult a healthcare professional for advice tailored to your situation.
What you should avoid to lose weight
1. Skipping meals
Skipping meals may seem like an effective strategy for weight loss, but it’s actually counterproductive. By depriving your body of food, you make it switch to “energy-saving” mode, which slows down your metabolism. It then takes longer to burn calories.
In addition, going a long time without eating disrupts your perception of hunger and satiety, increasing the risk of compulsive eating behaviors, such as excessive snacking.
2. Depriving yourself of certain foods
Depriving yourself of your favorite foods and following overly restrictive diets is not the solution to succeed in losing weight. Once again, you may trigger compulsive eating, where you overeat to compensate.
Balance is key: indulge in small pleasures from time to time, while remaining mindful of your portions. This will make your diet easier in the long run.
3. Eating in front of screens
Eating while watching TV, your cellphone or working on your computer can lead to eating more food than you think. When you’re distracted, you don’t pay attention to what you’re eating, which can lead to overeating. Additionally, it can make it difficult to recognize satiety signals, leaving you unsatisfied even after a substantial meal.
To better control your eating, try to stay away from screens during meals and enjoy each bite mindfully.
4. Not drinking enough water
The role of hydration in weight loss is often overlooked. Yet dehydration can trigger food cravings, as thirst is sometimes confused with hunger. In addition, water helps to eliminate toxins and maintain a good metabolism. Having a water bottle at your fingertips can remind you to stay hydrated throughout the day. Canada Health recommends that adults drink about 2 liters of fluids a day1.
Avoid sugary drinks like soda and fruit juices, as they contain a lot of calories without filling you up.
5. Diet hopping
We are all different when it comes to weight loss! Experimenting with a variety of diets may seem tempting to find the silver bullet, but it can throw your metabolism off balance and lead to yo-yo weight loss and regain. These fluctuations are not only frustrating, they can also be detrimental to your health.
Rather than looking for quick fixes, focus on sustainable, balanced dietary changes. Adopting a healthy lifestyle, rather than a restrictive diet, is the key to long-term weight loss and overall well-being.
6. Eating highly processed foods
Ultra-processed foods are often high in sodium, sugars, saturated fats and low in nutrients. They can sabotage your efforts without you even realizing it. They include chips, ice cream, sweets, syrups, cakes, baked goods, sauces, processed meats, frozen dinners and more2.
By preparing your meals from minimally processed foods, you can better control what you eat and make healthier choices. Cooking yourself is a great way to nourish your body while taking care of your health.
7. Having poor sleep
Poor or insufficient sleep can disrupt hormones that regulate appetite, such as ghrelin and leptin, increasing cravings. When you’re tired, your body looks for quick sources of energy, often in the form of sugar or fat. This can easily lead to overeating and make weight management more difficult.
Canadian guidelines recommend 7 to 9 hours of quality sleep per night3 for adults, with regular wake-up and bedtimes, to promote health benefits.
8. Lack of physical activity
Movement is essential for burning calories and maintaining an active metabolism. If you spend too much time sitting, you limit your energy expenditure, which can slow down your progress.
You don’t have to become an athlete, but incorporating more movement into your day, such as walking instead of driving the car, climbing stairs instead of taking the elevator, or dancing to your favorite songs, can help you stay in good health and achieve your goals.
9. Ignoring your mental health
Chronic stress, anxiety and mood disorders can have a direct impact on your weight. Stress releases cortisol, a hormone that can stimulate appetite and promote fat storage, particularly in the abdominal area. Unmanaged emotions can also lead to compulsive eating behaviors.
Taking care of your mental health is as important as eating well and exercising. By talking to a professional or adopting stress management techniques, you can better control your emotions and, therefore, your weight.
10. Moving forward alone
It is essential to be supported by a health professional to undertake weight loss and obtain lasting results. In addition to setting achievable goals and offering you a program tailored to your situation, you will receive emotional support and regular medical follow-up.
Surround yourself with caring loved ones who will encourage and motivate you throughout your journey. Together, you’ll be better equipped to succeed and sustain your progress over the long term.
Seeing a doctor to lose weight
Losing weight is a major challenge, difficult to tackle alone. We’re here to help! A health professional can develop a tailor-made program combining nutrition, physical activity, and if necessary, appropriate medication. With regular medical follow-up, you will be able to monitor your progress, adjust the program according to your needs, and stay on the path to success
