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.)
Torturing yourself to shed pounds
Many dieters take the phrase “No pain, no gain” a bit too literally, according to Zeitlin. The truth is, you won’t stick to a weight-loss plan that feels like punishment. “No torture treatment is going to be maintainable,” Zeitlin says. “The key to weight loss is to find a healthy plan for you that you can maintain so that the weight does not come back.” Focus on adopting small, healthy habits that feel doable for the long run, like riding your bike to work or drinking tea instead of sugary lattes. Here are 18 tips a weight-loss coach won’t tell you.
Exercising too much
When it comes to losing weight, exercise can hurt as much as it helps. “Too much exercise can lead to injury [and] burnout, and it can actually cause your body stress, which can hinder weight loss,” says Jennipher Walters, cofounder of Fit Bottomed Girls and author of The Fit Bottomed Girls Anti-Diet: 10-Minute Fixes to Get the Body You Want and a Life You’ll Love. Scheduling “rest” weeks into your workout regimen gives your muscles time to recover, helping you to slim down in the long run. Mix up your routine with this ground-based workout that requires zero equipment.