You’re ticking all the right boxes, or so you think.
You’re mindful about meals, fitting in workouts, and sidestepping temptations like a pro. However, the scales haven’t budged. Feeling frustrated is understandable, but don’t blame your willpower just yet. Instead, the real culprits might be subtle but seriously sneaky mistakes.
Vincent Roche, physiotherapist and expert in sustainable weight loss, reveals that it’s not flimsy diets or a lack of motivation holding you back. Instead, it all comes down to five weight loss mistakes you can’t afford to ignore.
You’re Not Achieving a Real Calorie Deficit
Let’s start with the essentials: “A calorie deficit is non-negotiable for weight loss,” Vincent insists. In short, you need to burn more energy than you consume.
Many underestimate just how easy it is to eat more than they realize. Extra portions, absent-minded snacking, and even that ‘healthy’ smoothie you forgot to count can all add up without you noticing.
The result: your efforts stall. So, track your intake honestly (a nutritionist can help), and you might finally break through the plateau.
Sleep Is Secretly Sabotaging Your Progress
Don’t underestimate the power of sleep. More than just beauty rest, quality sleep is the secret weapon for balanced hormones, including those that control hunger. If you miss out on quality sleep, your appetite hormones go haywire. As a result, you may face midnight cravings and a weakened resolve.
As Vincent explains, “If you’re sleeping poorly, you’re fighting your biology all day long.” In other words, restorative sleep can be your unsung ally.
You Stay Active, Yet Not as Much or as Efficient as Needed
You’re working out, but is it effective? Consistency and enjoyment are key. Find an activity that gets you excited, then stick to it. Whether it’s cycling, swimming, or lifting weights, regular movement matters.
But don’t forget: different exercises torch calories at different rates. For example, an hour-long jog far outpaces a quick strength session for calorie burn. Still, weights win for revving up your metabolism long-term. Mix it up for the best results.
You’re Ignoring Your NEAT
Not just another buzzword, NEAT (Non-Exercise Activity Thermogenesis) is every calorie you burn outside of planned workouts. Think: taking the stairs, fidgeting, dancing while you tidy up.
According to Vincent, “Walking daily, running errands on foot, and tidying the house may seem minor. However, these small moves can add up to 2,000 calories a day.” Therefore, embrace the little efforts, as they are more powerful than you think.
You’re Overlooking Your Basal Metabolism
And finally: your body’s baseline burn. The more muscle you have, the faster your metabolism, even when you’re Netflix-and-chilling. While it takes time, often years rather than weeks, to build game-changing muscle, classic moves like planks, squats, and push-ups will keep you on track. Progress won’t happen overnight, but every bit counts.
These aren’t just “secrets”; they are essential levers for real, lasting change. By tackling each one of these weight loss mistakes, you set yourself up for sustainable weight loss. Instead of restriction or the yo-yo effect, you’ll achieve your healthiest, most confident self yet.
Source:
- Interview with Vincent Roche, Physiotherapist.
**Vous N’Arrivez Pas À Maigrir ? Voici Les 5 Erreurs À Éviter, Selon Un Kiné**
This article first appeared on doctissimo.fr – Author: Sihem Boultif
