Expecting instant results
Avoid getting discouraged if you don’t shed pounds right away, says Wendy Bazilian, DrPH, RDN. “Some will try to have you believe if you follow these three (five, eight, ten, whatever) ‘simple’ rules, that the weight will just fall off and you’ll be successful—no sweat, no problem,” she says. “That just isn’t true.” To slim down successfully, patience is key; a 2016 study found that long-term weight loss could take at least one year of dieting. Learn the 10 things your doctor secretly wishes they could tell you.
Sticking to the same workout
If you zone out while jogging on the treadmill, you might not be getting the most bang for your buck (or booty!). “The exercise habits that backfire the most are the ones that do not progress people,” Suter says. When it comes to getting in shape, she says, “Progressing with either intensity or volume will go a long way.” If you follow a high-intensity interval training (HIIT) program, for example, try reducing the rest periods between intervals. Check out these easy-on-the-joint HIIT exercises.
Eating too much protein—or not enough
According to a 2015 Canadian community health survey, Statistics Canada reported that Canadians consumed more of their calories from protein and fat rather than carbohydrates. “Protein is important, but if you have too much, the excess gets stored as fat,” Felicia Stoler, RD, told Health. “And high-protein shakes and bars tend to be sugary and fatty.” Women should eat 46 grams of protein per day, while men should aim for 56 grams, according to the CDC. (These 7 things happen to your body when you don’t get enough protein.)