If you want to lose weight, these are the 3 biggest weight-loss mistakes I see and their solutions:

Weight-Loss Mistake 1:

Not eating enough protein. Too often, women especially think they need to eat less to lose weight. Then they apply this false belief to protein. That’s crazy! Protein is your best friend when losing weight. Here’s why:

• Protein will keep you feeling fuller longer.
• Protein has a high thermic effect. Your body burns 20-30% of the calories just digesting it (compared to 5-10% for carbs and 0-3% for fats). I’ll take that deal!
• You need protein (in addition to strength training) to build muscle. It’s called muscle protein synthesis. Building muscle is crucial for maintaining your metabolism so you can lose fat and keep it off.

The Solution:

In pounds, what is your total body weight or your goal body weight (no less than 10% weight loss for 6 months)? That’s how many grams of protein you need daily. Now divide by 4 and that’s your protein target for each of your 4 daily meals.

Pro-Tip: Eating sufficient protein won’t happen by accident. Even if you’re not tracking all calories, track protein for several weeks to ensure you’re hitting your targets. For maximum muscle building, you need 25-40g every 3 hours. If you’re eating plant-based protein and/or if you’re over 60, aim for the higher end of the range. Be consistent with protein 7 days/week. 

 

Weight-Loss Mistake 2:

Doing too much cardio. To the dismay of every personal trainer in the world, the myth that cardio is best for weight-loss just won’t die. Cardiorespiratory training benefits your heart and lungs (cardio=heart and respiratory=lungs). You get some bonus mood and cognitive effects that are always helpful, but this should NOT be your main strategy for weight-loss.

The Solution:

Each week, aim for one day of steady-state LISS (low intensity state state) at 65% max heart rate or MISS (medium intensity steady state) at 70-75% max heart rate. You could go for a brisk walk, take a Zumba class, or walk up hill on the treadmill. If you have time and energy, add a second day of higher intensity interval work. Get your heart rate up to 80-90% of max for a short burst followed by an equal or longer recovery interval.

Pro-tip: If you’re not consistently getting at least 7,500 step daily and 8+ hours of sleep nightly, prioritize these before considering adding cardio to your fitness routine. NEAT (non-exercise activity thermogenesis) and sleep are crucial to general health and fat-loss.

 

Weight-Loss Mistake 3:

Not strength training to gain muscle. Too many women are still going for the “burn.” They’re doing circuits and bootcamp classes that they think are strength training because they’re using weights or incorporating strength movements like squats, lunges, and push ups. But any workout that focuses on being the right zone or burning the most calories, is NOT strength training. It’s cardio with weights. And those types of workouts are not ideal if weight-loss is your goal, especially if you’re a woman over 40. This is because they are incredibly stressful on the body. And unless your life is stress-free, your’re sleeping 9 uninterrupted hours per night, and your diet is a shinning example of healthy eating, you are setting yourself up for muscle loss, added belly fat, fatigue, and frustration. The opposite of want you want out of your fitness routine and life right now.

The solution:

If you have a weight-loss goal, you have a muscle-building goal. Train like it. Prioritize 3-4 days of strength training to build muscle. This is what will keep you burning calories all day long. And a new study recently found that strength training releases compounds from muscle to adipose that allows fat to be broken down for fuel. Which means even more fat-loss for you!

Pro-tip: Strength training metrics are the amount of weight lifted, number of sets, number of reps, and rest time between sets (unless supersetting). Calorie burn and heart rate are never factors in strength training. Aim for 3 full-body sessions per week or 2 lower and 2 upper for a 4-day split. Stick with the same program for 6-12 weeks. Track your progress (weights lifted, body weight, body fat percentage, and progress photos). Be consistent and patient. 

 

If you’ve been making any of these weight-loss mistakes, the good news is, when you implement the solutions you WILL get results.

 

Struggling to hit your protein targets? Don’t know which strength training program is right for you? Schedule a free call here and let’s talk about it!

 

Related Posts:

Strength Training is More Effective Than Cardio for Fat-Loss

4 Reasons You Need a Post-Workout Meal for Fat-Loss

6 High-Protein, Low Sugar Breakfast Ideas