 Welcome back to my channel and welcome if you're new here today. I have a crazy good video for you We are going to be talking about 15 common mistakes we make when we're trying to lose weight These are things that maybe you never thought of they may be very eye-opening for you But these are very Common mistakes that a lot of people make on a healthy weight loss or healthy lifestyle journey So I'm going to share those 15 mistakes with you so that you don't make them in your weight loss Journey, so if you are new I'd love it if you'd stick around hit the little subscribe button and the bell next to it So you're notified when new videos are uploaded You don't want to miss a single one thumbs up this video If you love all these tips and tricks and ways to make your weight loss journey a little bit more successful and without further ado Let's jump into 15 common mistakes we can make when trying to lose weight Really hard sometimes we do everything right and the scale just doesn't show us what we think is well deserved Sometimes this scale isn't the be all end all there are a lot of other things to look at When you're on a weight loss or a healthy lifestyle journey like how do your clothes fit? How are you feeling in your overall body in general? Are you noticing that you're fitter stronger and healthier? Sometimes those are the things that we really need to focus on But I know as well as you do that the number on the scale is important So I want to share with you today some common mistakes that we make when we're trying to lose weight Things that may make that scale not show the number that we feel like we have worked for And the number we feel like we deserve So speaking of the scale number one is only focusing on the number on the scale the number on the box And not focusing on the other things that we're seeing changing and progressing as we continue on our weight loss journey Our weight can fluctuate so much even over the course of a day In fact, our weight can fluctuate up to four pounds based on what we're eating and drinking throughout the day Also, as women increase estrogen levels and hormonal changes can also cause us to retain water Which shows as a weight gain on the scale if you're doing everything right and that dang scale number just isn't moving Chances are that you are losing fat, but you're continuing to retain water Also, if you've been working out a lot or if you've changed up your intensity or your workout routine Our body can retain water and fluid to help rebuild our muscles from strenuous exercise Luckily, there are a few things that you can do to shed that excess water retention In fact, I feel like losing water retention deserves its very own video So I am going to be putting out a video here shortly where we talk about ways to help safely reduce water retention Because that's a big deal during weight loss. We think we've gained weight, but in reality It's simply water retention. So stay tuned for that video when we're losing fat But retaining water our clothes will generally start to feel looser We may notice the difference in the shape of our body We may not have lost a lot of weight, but we'll see our body morphing and changing into a fitter Healthier version of ourselves. So pay attention to those non-scale victories so to speak Also, it's important to take your measurements and watch those Even if you only measure your body once or twice a month or once a month or once every few months You'll be able to see the changes in your body based on that tape measure And sometimes not based on the number that we see on the scale So don't make the scale the only way that you're proving how hard you're working on your weight loss journey Use all of these other ways to see your progress Number two is eating too many or even too few calories Yes, you cannot see weight loss by eating too few calories calories in versus calories out is how we lose weight You must take in less calories than you're putting out Therefore being in a calorie deficit to see weight loss on the scale However, the old school thinking of it takes 3,500 calories burned per week to lose one pound Is actually untrue the number of calories it takes to burn pounds Thus losing weight varies from person to person. It's based on muscle mass. How much fat we have how much bone structure we have There are a lot of variables that determine exactly how many calories We need to be in a deficit to see weight loss. In fact, you may think I'm not eating very much at all I don't know why I'm not losing weight. We tend to grossly underestimate the number of calories that we're eating That's why in my opinion, it's important to track in some type of a calorie counting app Every so often to check in essentially do a check up and see where you're falling calorically I love the lose it app. There's also my fitness pal and spark people Do you have to track every day? No, but it's important to check in and touch base and see where you're falling calorie wise In fact, in one study people said that they ate about a thousand calories a day And in reality when they actually entered everything they ate every little bite Into the calorie app they ate more like two thousand calories per day On the flip side lowering your calories too much say under a thousand calories a day can actually cause metabolic slowdown Which means it lowers your metabolism And actually can result in muscle loss and we don't want to lose muscle We want to maintain if not gain muscle and lose fat. That's the whole reason we're on a healthy weight loss journey So don't eat too little and don't eat too much and check in with yourself every once in a while with a calorie counting app Number three is not exercising or in turn exercising a little bit too much Inevitably when we lose weight we are bound to lose a little bit of muscle mass even with regular exercise However, it is important to get in some type of movement Every single day for 20 to 30 minutes because it will help with the loss of muscle and increase the loss of fat In fact exercising can minimize the lean muscle mass that you lose with restricting calories or going on a diet It can also boost your metabolism and boost your fat loss. Therefore, you're going to lose weight more substantially You're going to lose weight more consistently when you're incorporating some exercise However, overexercising can also cause some problems. Number one over exercising isn't sustainable Most people get this great idea that they're going to exercise two to three hours a day to really lose this weight But is that something that you can sustain long term? How about when you hit your goal weight? Are you still going to be able to number one fit into your schedule two to three hours of exercise but want to do Two to three hours of exercise also overexercising can impair the production of adrenal hormones, which are stress hormones So sometimes overexercising is just as bad as not exercising at all. It's all about balance just like with food It's all about moderation and balance It's important to get an exercise to maintain your metabolism firm up your body as you lose weight But don't over indulge in the exercise. Don't commit to something that isn't sustainable Two to three hours a day and don't allow overexercising to have negative effects on your body Just move your body a little bit every day and that will help with your weight loss Number four is not lifting weights not incorporating strength training. Yes, cardio is important Yes, you're going to burn more calories faster with cardio But when you stop your cardio exercise, your body quickly stops burning calories and fat However, if you incorporate strength training and you build muscle, we're not talking bodybuilding We're just talking lean muscle mass. Your body will continue to burn calories a lot longer Pass ending your workout, which basically means that you can eat more calories in a day and still lose weight Or maintain your weight studies show that strength training or lifting weights And these can even be light weights three five eight pound weights are great for gaining muscle and increasing your metabolic rate And it also reshapes and firms up your body causing you to look leaner with less weight loss The best combination of exercise for weight loss is incorporating both Cardio and strength training. That is one thing I love about going to jazzer size is it's everything in one It's stretching. It's cardio. It's strength training all wrapped up into a glorious hour of dancing And I leave with a killer workout every time So don't just focus on cardio and don't just focus on lifting weights. Try to have a balance of both Now don't come for me for number five This is actually a proven fact through several several science studies And number five is choosing low fat or diet foods We think that choosing low fat or fat free or reduced fat or sugar options are the healthier options, right? They're less calories. They're less smart points But in reality most of these foods have added sugar or sugar alcohols to make them taste good When you take out fat or when you take out sugar You have to add something back in to make them actually taste good and actually be something that people want to eat and consume For example one cup of reduced fat or low fat fruit flavored yogurt can contain 47 47 whopping grams of sugar That is almost 12 teaspoons of sugar and one low fat yogurt now if you choose a full fat option of that same yogurt You can pick them up for six or eight grams of sugar Much more added protein and full fat dairy for example is much better for you because all of the nutrients Aren't lost in making it a low fat or a fat free version Rather than keeping you full highly processed low fat diet foods generally do the exact opposite They make you hungry and craving you want to crave more of those low fat Fat free foods because they're not real whole foods that satisfy you and tell your stomach Which signals your brain that you're full so instead choose minimally processed or whole real food You're going to feel a lot more satisfied and full Your body knows what to do with those foods and you should see even a better weight loss and just overall feeling a lot Healthier and stronger and satisfied throughout the day. Number six is another one that I know I've done I think we all do and that's over estimating the number of calories that you're burning when you're working out Yes, when you're working out it helps boost your metabolism It helps your body shed weight build lean muscle become stronger and fitter But we always generally i'm going to say always Overestimate the number of calories. We're actually burning from our workout Those machines that you use at the gym the treadmill the elliptical Those grossly even if you enter your height weight and age grossly Overestimate the number of calories that you're burning Even things like fitness trackers can do that exact same thing In fact in one study people were asked how many calories do you think you burn during your workout? And the common answer was seven to 800 calories when in reality that same group of people burned two to 300 calories during their workout Therefore they felt that they could eat more because they burned seven or 800 calories when in reality It's only two or three hundred and that's very easy to eat and immediately erase all of the activity that you did So it's important to exercise But it's important not to add back in your exercise in the form of calories and food Do your exercise to feel better stronger leaner and healthier and don't add back in whatever calories you burn to eat throughout the day Number seven is a true to my heart and that is not eating enough protein Protein is the number one macro nutrient that it is essential to get when you are on a weight loss journey Protein helps us lose weight in so many ways. I mean the ways are endless Some of the examples that protein helps on our weight loss journey is it increases your satiety It makes you feel full and satisfied It reduces your appetite and decreases your overall caloric intake for the day It also helps boost your metabolism to burn a little more fat when you are up and moving your body One study shows that people who consumed 30 percent of their daily Calorie, so if they had 2,000 calories a day, they consumed 30 of those in protein eight on average 575 less calories per day than people who ate only 15 percent of their daily calories in protein So how do you do this? How do you optimize your weight loss with protein? Just make sure every meal and snack you're consuming throughout the day contains some type of protein If you're going to have a fat or a carb pair it with a protein It's going to be far more satiating It'll keep you full for longer and it'll help with all of lean muscle building Properties that protein has when we're trying to lose weight and become a fitter version of ourselves Number eight is not eating enough fiber fiber has so many benefits besides keeping us regular There are a lot of other benefits in fiber eating enough fiber helps fill you up It helps keep you full and satisfied and therefore you're not reaching for as many other snacks and foods throughout the day It's also important like I said for being regular to make sure that you are consuming fiber Researchers show that if you double your regular fiber intake you can consume up to 130 calories less per day Again less calories means more weight loss Number nine is eating too much fat on a low carb diet When we're following a low carb diet not even keto, but just a low carb diet in general It's told to us that eating a lot of fat will keep you full and satisfied so that you're not hungry throughout the day However, there are a lot of people who don't have the brain signal that they're full and satisfied And that they should stop eating and if even if they're eating a high amount of fat in a day It still leads to them overeating because their brain Doesn't signal them that they're full and that they're satisfied If you find that you're eating a lot of fat throughout the day and you're not losing weight I would take a look at that macronutrient and maybe just lower the amount of your fat That you're eating just a slight bit to see if that helps increase your weight loss Number 10 is eating too often even if you're not hungry Just grazing throughout the day because you're bored. You're stressed. You have nothing better to do So going into the fridge or pantry is where your body tends to take you during those down times during the day Now there's nothing wrong with snacking but studies have shown that men who ate three meals per day Increased their fullness and satiety in eight less calories than if they consumed six to ten meals a day Their basic meals and some snacks now I say if you're hungry eat a snack But don't just eat because you're bored and there's nothing better to do or maybe you're relaxing in front of the tv At the end of a long day and the pantry with the bag of chips is just calling your name Make sure that you're mindful that you're actually hungry when you're eating and if that means only three meals a day Then that means only three meals a day if that means that you need three meals a day and one or two snacks Then that's what you need to do but cue into your body Listen to your body and when it tells you you're hungry That's when you should reach for a meal or a snack and again base it around protein to help keep you full and satisfied Number 11 is being unrealistic expecting that by exercising 20 to 30 minutes a day You're going to look like a fitness model. That's not going to happen You have to have realistic expectations of your journey and what you're going to look like throughout and at the end of your journey Also be realistic in the amount of weight that you want to lose every week or every month Studies show that when visiting diet centers that obese women expecting to lose a lot of weight every month When they didn't see that happen They would drop out of the program after six to 12 months Never reaching their goal and never really seeing the weight loss that they thought they would because it was unrealistic So be realistic when you're setting goals be realistic with the weight loss that you're expecting to see on the scale every week Or every month or however often that you weigh in and maybe not Even focusing on the scale and focusing on the other things that change as you lose weight and become fitter and healthier Number 12 is not tracking in any way shape or form Some of us aren't the best trackers and some people have zero desire to track their food at all But it's important to track every so often if you're not a daily tracker To touch base and check in and see where you are with calories in versus calories out How much protein are you eating? Are you eating enough? How much fiber? How much carbs fats sugars? It's really hard to get an accurate picture of your nutrition when you're not tracking your food And like I said if you're not a daily tracker and that's just not the life that you want to have Just do a check in every so often maybe once a week even once every couple weeks once a month See where you're falling nutrition wise Make sure you're not overeating and then wondering why you're not losing weight on the scale Just check in with yourself. Be honest and accurate when you are tracking because the only person you're cheating by cheating Your tracker is yourself number 13 is drinking your fruit not eating it Skip the juice and reach for the real whole fruit even 100 juice still contains a lot of sugar It may even be naturally occurring sugar, but chances are it's natural and added sugar Here's kind of an eye opener for you 12 ounces of unsweetened not sweetened but unsweetened apple juice has 36 grams of sugar That is more sugar than in a can of coca-cola But we think reaching for a 12 ounce glass of apple juice is far healthier than reaching for that can of coca-cola Maybe it is but sugar wise it's definitely not But even more importantly than the added sugar or the naturally occurring sugar in juice Is when we are drinking our calories, especially sugary calories It doesn't trigger our brain to be full and satisfied It doesn't tell us that we're full that we're satisfied that we've eaten because we're drinking those calories So people who tend to drink their calories, whether it's in juices sodas sugary coffees Also tend to eat just as many calories throughout the day because again Those beverages don't trigger your brain that you're full and satisfied and that you've consumed calories that you've eaten something So bottom line eat your fruit drink your water Try to stay away from any type of naturally or added sugary drinks number 14 is not reading nutrition labels Not reading food labels. You have to be a label connoisseur when you are on a weight loss journey It is important to know not only the calories the macronutrients, but also the ingredients that you're eating For example, there are so many foods with healthy sounding titles on the front of the package non-gmo Whole wheat whole grain, but when you flip that over the first or second ingredient is sugar Corn syrup enriched flour wheat flour all ingredients and things that you don't want to put into your body So skip focusing on what the packaging says and the marketing says and spend some time reading Not only the nutrition label to see the calories and macronutrients But taking a good hard look at the ingredient label and whatever ingredients you don't want to put in your body Make sure that those aren't listed on the food label of the foods that you're consuming And number 15 is not eating whole single ingredient foods Single ingredient foods one of the worst things you can do for weight loss is eat a lot of highly Processed foods scientists say that eating a lot of processed foods or processed foods in general Are one of the leading causes of the epidemic of obesity in this country Also processed foods can have negative effects on your gut health and cause inflammation Especially carrageenan. You guys know I no longer eat anything with carrageenan because it is known to cause inflammation Some common foods that you're going to find carrageenan or inflammatory Ingredients in are things like canned whipped cream protein shakes Yogurts you really have to read your labels and make sure that you're not eating foods that are bad for your gut health Or inflammation really just sticking with whole real foods is the way to go So the bottom line with the processed foods is whenever possible Try to choose whole real food one ingredient foods foods that you can pick out of a garden or foods that are harvested as a crop Now I know that sometimes processed foods come into our lives for convenience The bottom line is just sticking with a diet that is rich with real food And then whenever you need to sprinkle in a processed food here and there Then go ahead and do that just try to stay away from a diet that is comprised mostly of processed foods So that is it my friends 15 common mistakes. We make when we're trying to lose weight I really liked these these really were big eye openers for me They were mistakes that I make regularly that in fact I still make today So I really enjoy doing the research for this video I will go ahead and link down below where I got this information from Of course for you guys if you wanted to go read the whole article on these tips and tricks Again, if you're new make sure that you are subscribed and your bellies turn on So you can join me amazing community that I have over here on youtube I love you guys so much It is such a great place to be and I do upload most days of the week So by turning on your bell you'll just be notified when those videos go live here on youtube Thumbs up this video if these tips and tricks really really helped you out And of course leave your comments down below any questions that you have Maybe you have some other tips and tricks or common mistakes that you've made that have been reasons Why you haven't lost weight Please share those down in the comments so that we can help out the community Thank you guys again so much for spending some time with me today I hope this video helped you out as always and i'll see you next time