Losing weight can be overwhelming, especially if it's your first attempt. There are a lot of voices out there recommending different methods, and it can be difficult to guide yourself properly.
Luckily, ambassador Cohnan Kotarski has been there, and he's here to tell us all of the mistakes he's made in the past, so we don't have to.
Cohnan explains that if he had to lose weight again, there are five things he would stop doing, let's see what they are.
Jump to:
- Neglecting Your Sleep
- Changing Your Workout Routine
- Drinking Alcohol
- Not Eating Enough Protein
- Trying to Rush the Process
Neglecting Your Sleep
Now, this is one of those things that's easier said than done, but getting proper sleep truly influences so many aspects of our lives, one of which is losing weight.
Cohnan explains that poor sleep habits can make you tired, lethargic, hungrier, and disrupt your hormones. Plus, it's harder to accomplish any goal when not getting a good night's rest.
By getting yourself in the habit of going to sleep and waking up at optimal hours, you'll feel better and have an easier time with all of the things you need to get done, including losing weight. Don't underestimate the power of sleep.
See how exercise and sleep influence each other:
The Two-Way Relationship Between Sleep & Exercise
See how sleep and exercise influence each other, and how to reap the benefits from both.
Changing Your Workout Routine Too Frequently
This is a classic mistake many make who are new to working out—changing your routine too frequently.
Cohnan jokes that this is a good way to train if you don't want to build muscle. This is because to build muscle, you need progressive overload and consistent activation of the muscle, and that requires working those same muscles repeatedly over time.
Additionally, changing up your routine too often can become confusing. When trying to lose weight, it's best to create a workout split that aligns with your goals and stick to it. Consistency is key, and if you keep up with your routine, you'll see results.
Drinking Alcohol
Alcohol doesn't have the best rep—many avoid the beverage for health reasons, but you may not have realized the impact it can have on your weight loss efforts.
Alcohol is empty calories. With alcohol, just like with other sugary drinks, it's easy to down large amounts of calories without realizing it. According to Cohnan, trying to lose weight while drinking is "like playing the game on extreme hard mode."
Additionally, alcohol can have negative effects on the body and mind like disturbing sleep, reducing your motivation, and impacting performance and recovery, which can make it more difficult to achieve your weight loss goals.
See more on that here:
How Does Alcohol Impact My Performance & Recovery?
Can you hack it after a heavy night?
Overall, alcohol can be enjoyable, but when trying to lose weight, it's best to avoid it.
Not Eating Enough Protein
We've heard it a million times—protein is key to growing and maintaining muscle mass and a lean physique. When trying to lose weight, it's easy to not get enough of this vital nutrient as you're focusing on eating less, not more.
How Much Protein To Build Muscle?
All your protein questions answered.
Cohnan explains that this is a surefire way to lose muscle and crush your metabolism. When losing weight, you need to stay on a calorie deficit. However, this doesn't mean depriving yourself of essential nutrients. Rather, you should be eating nutritious, whole foods that fuel your body while also aligning with your weight loss goals.
Additionally, protein helps you feel fuller for longer, so it's super helpful when it comes to weight loss.
Trying to Rush the Process
Just like with anything else, losing weight properly takes time. Cohnan reflects that the slowest way to lose weight is by trying to do it as fast as possible.
Rushing the process through extreme methods can result in a routine that isn't sustainable and weight loss that isn't necessarily good for the body.
Cohnan explains that getting in shape is as much as about knowing what to do as knowing what to avoid.
Take Home Message
Losing weight doesn't happen overnight, and the process can involve a lot of ups and downs. But with these tips, you can avoid some of the most common mistakes and give yourself the best chance of accomplishing your goals. You got this.
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A Rutgers University Honors graduate, Jamie grew up on the Jersey shore and double majored in Comparative Literature and Anthropology in college. Jamie is an experienced writer in the health and wellness, biotech, and eCommerce fields. She loves writing with a purpose and has even written for the Department of Justice.
Jamie became drawn to exercise during her time in university and began to notice the physical and mental benefits of moving your body daily. Today, Jamie enjoys Pilates, light weight training, and going on long walks in nature daily.
Jamie is also passionate about eating right and prioritizing gut health and immunity. She is always trying the next innovation in health and wellness. When she’s not writing articles, Jamie enjoys reading, playing guitar, and finding dogs to play with.
