WEIGHT LOSS MISTAKES » + how to succeed

WEIGHT LOSS MISTAKES » + how to succeed


Hi, my name is Sadia. I’m a registered dietitian and nutritionist. Welcome to Pick up limes. Now if you’ve fallen into a weight loss trick or gimmick in the past don’t give yourself a hard time. Most people have at one point or another. I mean, I don’t think it’s a billion-dollar industry for no reason. Now although your intentions were pure, I’m sure at this point maybe you’re feeling a little bit restless and don’t know who or what to believe when it comes to properly losing weight. By watching this video to the end you can at least avoid these twelve very common weight loss mistakes that I see all the time, plus I’ll give you a few pointers on what you can focus your attention on instead. Following a diet Now distinguish between a diet and a lifestyle. A diet is something that we do for a short-term gain, whereas a lifestyle is something that you can see yourself doing truly for the rest of your life, and that’s where you want to focus your attention. But if you’re trying to lose those 10 pounds or 5 kilos in one week, you might actually be able to do it but it’s not going to stay that way. People following crash diets often gain that weight back plus more. But that’s probably something you’ve already heard so the question to really be asking yourself then is: “Why do I keep jumping from one diet to another or keep trying the same diet over and over again if I’m not seeing any results?” One thing I’m always telling my clients to remind themselves is: that if there was a diet out there that really truly worked we would have all already known about it by now and we would all be skinny. Short term gains Now anything that promises instant results is a gimmick. This can be diet. This can also be shakes, bars, pills, light therapy, laser therapy, the list goes on. I’m sorry to break it to you. But at least this way you can save your money and instead spend your time on focusing on long-term gains. Changes that you can make slowly and strategically to get to the results that you are hoping for. Restricting calories Now restricting calories puts our bodies into a state of “Ketosis” it’s called. This is why those Paleo diets and those ketogenic diets are all the rage right now. Because ketosis suppresses the appetite. Which obviously means eating less, fewer calories, calorie restriction, weight loss ensues… I mean, why wouldn’t you want to do this, right? And we’re seeing loads of people with these before-and-after pictures. Two months later, six months later.. And you see these ripped bodies and you want that for yourself and I get it. But what you don’t see is these people two years or four years or six years later. Calorie restriction is truly not sustainable in the long term. And as I mentioned before you end up gaining that weight back plus more. The problem here is that calorie restriction slows the metabolism. So your attempts at wanting to lose weight in the future, after calorie restriction is over, tends to be slower or totally impeded. Studies show that even long after calorie restriction is over, people who eat in this way tend to have a very unhealthy relationship with food. So again, we want the focus here not to be calorie restriction, but rather healthy lifestyle changes. Skipping breakfast Time and time again studies are showing us people who have breakfast tend to be of a lower weight and are better able to maintain weight loss than those who don’t. Now I get it too, that skipping breakfast can seem like a really easy way to cut calories. But what ends up happening is unplanned snacking, grazing and overeating later on in the day. So most certainly have some breakfast and try to include more fiber in your breakfast. Things like whole grains, fruits, nuts, and seeds to help keep you full for the entire morning. Losing track of snacks Now mindless munching can really add up. I’m not saying don’t have a snack. I’m just saying watch the grazing and instead maybe have some planned snacks. Not snacking at all Now, some people can not snack at all and they do just fine. But if your track record indicates that you’re somebody who really needs a snack, and I am certainly one of those people, then do, please, have some snacks! Just plan for them. By planning your snacks and not depriving yourself you’ll be better able to control your hunger and lose weight. This is also especially important if you’re going to otherwise be going six to eight hours between meals. Snacking helps to keep the metabolism in high gear. Try some fruit, some homemade oat bars or a small handful of nuts or seeds. Sipping calories For some people this is the silent culprit. I’m all for drinking smoothies and having occasional juices. But I’m talking about excess. Excess juices, sodas, alcoholic beverages, or those specialty coffees. You know the ones like from Starbucks that have 500 calories per cup! I mean that’s a whole meal in a cup! So stay hydrated. Just sip smart. Drinking too little water Now some people don’t realize this, but water really is essential when it comes to burning calories. When you’re dehydrated, your metabolism drags, which means slower weight loss. Try getting in the habit of having a water bottle with you at all times and maybe also getting in the habit of having a glass of either water or tea at every meal and snack time. Eating out Drive-thrus and cafeterias add loads of oil to their foods to keep you coming back for more because of the flavor that it might add. Of course this is going to be a lot higher calorie than if you were just to make it for yourself at home. So certainly eat out on special occasions, or as a treat, but not as a ritual. Maybe you can get in the habit instead of meal prepping or batch making your meals on your evenings off. That way you’re going to be spending less time in the kitchen. And it’s also going to help you with your weight loss goals. Plus, it’ll save you some money. Focusing on willpower Now studies are showing us time and time again that willpower is a “depletable” source. It means that if you’re going to be focusing on willpower to try to eat better or to exercise more, you’re going to maybe find that it’s not going to work. And this really leads to frustration for a lot of people and self blame for not being able to stick with something when really, it’s not your fault. So what can you do instead? Focus on the why power. And by that I mean ask yourself: “Why is it that you want to eat better or be more active?” Write that reason down and reinforce the why instead of the will. Tunnel vision Are you focusing on just one thing as being the source of your weight loss? Is only the food changing? Or only the exercise? Food or activity and isolation will certainly help a little but it might not get you entirely or fully to your weight loss goals. You want to be looking at a whole wellness approach to health. So this means adequate hydration, adequate sleep, lack of substances and even a positive emotional state. You may have heard that increased stress levels also increase Cortisol in our body and that can actually cause weight gain and impede any attempts at weight loss. So do what you can to find some zen. Setting unrealistic goals Now again, your intentions with this one may be pure but do you find that you’re setting these goals that you just can’t stick with? Well, instead of getting frustrated at yourself, it might be more productive to look into seeing if you can find some one-on-one counseling or nutrition coaching. Now let’s think of the most successful athletes out there, for example. Their success is no doubt because of their relentless effort, but it’s also in part due to the ongoing mentoring and guidance that they receive from their coaches. Having a coach or someone to check in with is extremely powerful when it comes to you trying to achieve your weight loss goals. Alright. So those are the 12 most common weight loss mistakes that I see all the time. I know that it’s not necessarily the easiest journey but giving up isn’t going to make it go by any faster. And going to the extremes is truly not sustainable in the long term. So slow and steady wins the race here. I’m going to let you go now so that hopefully you can write down your why power on a little post-it and stick it onto your mirror or your fridge as a daily reminder to keep you going. So thanks for stopping by. I’ll see you in the next video.

100 thoughts on “WEIGHT LOSS MISTAKES » + how to succeed

  1. i love you and your videos! whenever i watch your videos, i relax. plus i really started a healthier lifestyle, i feel better and more active everywhere:) i really enjoy your videos, you're awesome, keep up the good work!👐☀🌾❤ love you

  2. That breakfast thing isnt true. I'm on the keto diet and it is very easy to control over a couple of weeks I truly dont agree with what she is saying.

  3. Lmao the will/why power one is so true. Whenever I pass the mirror on the way down to the kitchen to have a cookie, I see my thighs and I think “nah…”

  4. Love your channel… you give the best motivation… I just wish you can be my coach .. I just need some advice n help n u seem like the best person to get it from..

  5. eat well : okay
    exercise : okay…
    sleep at night : …okay…?
    lack of substances : …..fuck it

    positive emotional state : lol

  6. I've noticed since eating unhealthy and super sweet foods I've become more tired irritable depressed so I need to get back into eating and drinking healthy and stay away from donuts sugary drinks and the nasty stuff.

  7. Awesome video! For the past 10 years, I have been working extremely hard to compiling a valuable report about the Top 10 tips for losing weight quickly and easily. Please click the link below for the FREE report. http://fairora.clkpfct.com/go/FreeReport

  8. I have already started incorporating your tips into my daily and routine and am loving the results! It is really amazing to see someone on screen whom I can relate with. Thank you for all your videos 💕

  9. Restricting calories does not put your body into ketosis. Eating little to no carbs is what puts your body into ketosis. You can eat at maintenance for your calories and still be in ketosis. In order to lose weight, you do need to be in some sort of caloric restriction.

  10. I love how your videos are always so aesthetically pleasing! ❤ Also, you look amazing, especially your hair. It looks like you just stepped out of a hair product advertisement haha 🙂

  11. Great and inspiring video, I had similar issues and I have been looking after my nutritional intake and figure with the Herbalife shakes which I find really effective and delicious

    https://youtu.be/NpoXl3YsmOs

  12. What if we already lowedred your metabolism because of a restrictive diet? How can we loose weight and keep it off?

  13. One thing I've noticed from watching your videos is just how beautiful you are! you're so well spoken, and watching your videos is extremely aesthetically pleasing. Your videos are so relaxing and calming, and I really enjoy watching the content you put out! I'm really glad I came across your channel. You are goals! xx

  14. That's a usefull list, and I have to wonder if and where my own habits I adopted lately fit in. I do skip breakfast and not because I planned for that, but because it worked out that way. With the diet I adopted I don't get hungry till past noon. So, just thought I'd ask your thoughts on the below.

    Four months ago I mostely stripped rice, pasta, patatos, bread and processed sugar from my diet, and replaced that with nuts, more green vegetables, skyr (icelandic yoghurt) and fish on top of the meat I allready ate.

    Basically it's a gentle low carb diet that cuts out the less usefull sources of carbs, and focus on the good ones (green vegetables and fruit -mostly red fruit). Bread is often impractical to avoid, so I sometimes have that. Crisps are something I really like, so I still eat that but it's way down (and not because I crave it but because sometimes you just want to eat something you like for the sake of eating something you like). Obviously avoiding processed sugars altogether is hard, but getting that way down is very easy.

    I feel like it suits me fine, losing about 1 kilogram a month since I started. Like I said above I don't really get hungry untill noon, so it's a mix of low carb and intermittent fastening, and the last one just started happening.

    As far as I know, what this diet does is encourage your body to tap into stored energy reserves (ie fat) instead of waiting for the next shipment of food to arrive.

    It seems healthy to me, but if this is secretly number 3 and 4 rolled into one (skipping breakfast and skipping calories) Id rather know now than four years from now.

    I'm also sportclimbing about 10 hours a week, and hardly ever had issues energywise. I eat light before (salad or a piece of salmon) and something rich in protein directly after (usually skyr with nuts and/or fruit).

  15. Counting calories is a very unhealthy thing to do, but it is good to know how much you eat to start thinking different. I eat more healthy now, but I still eat a lot of fats and not enough protein (did you know tofu have 7,5 grams of fat to 100 grams of weight? But it has a lot of protein, so I still eat it.) AND I discovered I don't eat enough calories if I don't eat heavy calorie snacks (crisps, chocolate and this stuff).

  16. One little thing: Newer studies actually show, that will power is in fact not a depletable source. In Psychology it is called "ego depletion" and it's a very disputed subject, scientist at the moment are not agreeing on whether this is an actual thing or not.
    But really great video!

  17. Hi i just love your videos these are very helpful .you are beautiful with a beautiful smile .and i just love the way you speak

  18. Good tips. I do have one question. You mentioned drinking tea with every meal. I was told that drinking green tea within 40 min of eating; either before or after reduced nutrients absorbed from those meals. I was told that by a nutritionist. Do you know if the information she gave me was true or false?

  19. Intermittent fasting includes skipping breakfast.. how does that help when breakfast is really an important meal of the day?

  20. Keto is the opposite to cutting calories! If you were knowing the facts about the keto lifestyle than you would not have mentioned "Keto" and "cutting calories doesn't work" in a following up sequence.

  21. Hey! You mentioned skipping breakfast would not be good. I've been doing intermittent fasting for the past 8 months (with 'skipping' breakfast)… is intermittent fasting bad in your opinion?

  22. I was 335lbs dropped down to 265 in 6 months. Then the holidays rolled in and I gained back to 300. I'm now trying to bring back my effort and love for the gym

  23. Awesome thank you so much for the tips! I just started my weight loss channel so I am looking forward to including these tid bits.

  24. Your channel is really amazing. There are many "lifestyle" and nutrition channels on YouTube but the way you use the language, the way you present your ideas and the professional filming you make, make your channel remarkable!
    Love from Greece!

  25. Those who still want to practice intermittent fasting and also eat breakfast can simply have their last meal around 5:00pm. I went to a boarding school (high school) in Ghana where we had breakfast at 9am and last meal at 5:00pm. I never gained any weight until I stopped practicing that. Intermittent fasting really helps in weight loss so try it.

  26. Those who still want to practice intermittent fasting and also eat breakfast can simply have their last meal around 5:00pm. I went to a boarding school (high school) in Ghana where we had breakfast at 9am and last meal at 5:00pm. I never gained any weight until I stopped practicing that. Intermittent fasting really helps in weight loss so try it.

  27. Those who still want to practice intermittent fasting and also eat breakfast can simply have their last meal around 5:00pm. I went to a boarding school (high school) in Ghana where we had breakfast at 9am and last meal at 5:00pm. I never gained any weight until I stopped practicing that. Intermittent fasting really helps in weight loss so try it.

  28. For those who is still trying to burn their fat with pills, crazy diets and hard exercises. That wonderful woman has shown me how to burn fat fast still eating my favourite morning burger. Watch that short video here NODIET. XCOURSE. XYZ (without spaces) to know how!

  29. Dunno it helps me only or it can be helpful for you too but I started consuming raisins and almonds as snacks with unsweetened milk and it really helped me to not only lose weight but in a healthier way. now I feel more energetic and I never skipped any meal, isn't it great? You can try it!

  30. Hi. Ive been trying to lose weight for a while, I'm not close to over weight according to scales and such but ive always been unhappy with my body. I'm 5'7 and 120 pounds, which sounds perfectly healthy and normal but i hate the way my body distributes fat. I've recently gotten into parkour and ive started working out regularly but ive also stopped eating almost completely and I just drink coffee most days. I didn't eat for three days and ive never been picky or had a bad relationship with food. I just cant stand the fact that nothing feels like its working. People tell me I'm skinny but I feel otherwise, ive been told I might be sufforing from body dysphoria but it really doesn't feel like I'm delusional. I know what I see in the mirror. Ive been eating very clean and have cut out all sugary drinks, junk food, fast food, started drinking more water,learned how to cook healthy meals and every thing else I could learn. I dont feel any different and I dont even have a scale to see if ive made any progress. This was mostly a post to vent and such but, if you think I'm missing a crucial step in losing weight feel free to tell me. I need the help.

  31. Uh…Ketosis is NOT when you restrict calories. It is when you restrict carbohydrates to force your body to use ketone bodies as fuel rather than glucose. I'm not even a nutritionist and I know that. That's pretty damn basic.

  32. I always ask this but what is the best approach if I’m doing intermittent fasting and I skip breakfast?

  33. How One Woman Discovered the Female Fat-Loss Code Missed by Modern Medicine…. ..And Lost 84lbs Using a Simple 2-Step Ritual That 100% Guarantees Shocking Daily Weight Loss
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  34. The studies I believe you’re basing your info about breakfast on was debunked as bad science. The people who ate breakfast versus the people who didn’t showed little to no difference in health, it came down to sugar intake and calories per day not when the calories are taken in.

  35. This is such an awesome video …. just what I needed . I have tried so many diets and been on the seesaw of losing and gaining weight . You are super ….love you !!

  36. What do you have to say about intermittent fasting that goes against the idea of having breakfast. Research proves that fasting actually increases metabolism, not decrease it. People have gotten amazing results through it since your body almost becomes like a fat burning machine.

  37. best diet plans to lose weight simply put, the best diet plan to lose weight :

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  38. Thank you so much for your "how not to binge" video! Your voice was calming and the tips were actually helpful. It made me wonder if although yes, feelings follow focus, but maybe helpful thoughts follow helpful words. 🙂 Thank you for the support!

  39. I love that she explains that cutting calories and breakfast is bad for you! Most of the videos I see say that you should cut calories!

  40. your description of keto and carnivore is incorrect. they are not about calorie restriction… they are about food elimination but maintaining caloric intake. mainly sugars and carb elimination.

  41. calorie restriction is the end all when it comes to losing weight. There is no other way than calorie deficit to do it. To put it plainly, calorie restriction alone, without lookng into what you eat will be counter productive in the long run, so its not the calorie deficit that is the problem, its the shit food you eat to begin with. You can overeat "good food" and super healthy food and the result will still be that youre gaining weight. How mcuh food yopu eat in comparison to how much you move you eat matters 100%

  42. I'm 17 and recently got told by my doctor that I have high cholesterol levels. Now it's not just about the looks

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