Are you trying to lose weight? Don’t fall into these 5 fat loss traps

Losing weight is the biggest conundrum in the present day scenario especially when it comes to eating habits, maintaining work-life balance, and above all to maintain a healthy lifestyle amid daily life struggles. Right from skipping meals to cutting sugar and hitting the gym to burn their excess weight, people are experimenting with every possible means which is available at their disposal. But the bigger question is, is it really helping them? or they are just jumping on the bandwagon to feel good, thinking they are at least putting in hard efforts to achieve their ultimate goal.

Noted dietitian and certified sports nutritionist Wendi A. Irlbeck, based in the US, points out that many people fall into common traps when aiming to lose fat and build lean muscle mass.

1. Skipping meals


There is a common misconception among people that one should skip breakfast and avoid eating until they become too hungry. But according to Wendi, skipping meals will lead to an imbalance in blood sugar levels and people tend to overeat in the following meal which is not good at all in maintaining lean mass. Everyone knows lean mass helps burn more fat but the blood glucose levels drive our energy, focus, concentration, and productivity. So, instead of skipping meals one should focus on powering up with protein and produce at breakfast as it will not only keep you satisfied but also help in regulating your hormones which ultimately puts a check on your hunger.

2. Eliminating entire food groups and fad dieting

Another weight-loss trap, which is quite common among people, is ditching entire food groups which is not an ideal way but a big mistake as suggested by Wendi. People in general denigrate or defame carbohydrates because of their high sugar content but as per Wendi there is research which supports carbohydrates as a critical part of a healthy diet as well as supporting weight loss goals. The fact is if someone wants to achieve a successful fat loss one has to cut down his calorie intake. In addition, you can most certainly eat fruit and still lose fat. Carbohydrates are most important for our body as it provides energy to our muscles and brain. Wendi further explains that if you’re hoping to lose fat and increase the intensity in the gym but decide to leave fruit and carbohydrates, you’ll likely experience fatigue in quick time. There is no need to cut carbs or eliminate fruit from your diet to lose fat.


3. Cutting calories too low or underestimating portions

According to Wendi, another common mistake which we make is cutting down on our calories to a great extent, without thinking of repercussions, as it will lead to feeling tired, depleted, cranky, and full of cravings and it will also put you at risk for nutrient deficiencies. Every individual should not go below 1200 calories per day since it is too low and not sustainable, and in addition it will put you at risk for unhealthy habits and a host of other consequences. Wendi points out that you could easily cut down your calories for a few weeks and lose a few pounds, but it will come back if you can’t keep it up. So, it's best to start off with a daily 200-300 kcal deficit which follows consistently will help you lose 1-2 lbs per week and keep it off. One should also know about the portion size they are consuming, especially with the higher calorie foods, since it is not obsessive at all to track your intake if you have an ultimate goal of losing weight. Tracking and managing our intake is critical when it comes to calculating our calories.

4. Not enough resistance training

Physical workout is necessary for quick weight loss but are we doing the right kind of exercises required for that to happen? This is another common form of mistake which usually people tend to make through their weight-loss journey. It is often found that people go hard for cardiovascular exercise like running or they spend more time on cross-trainer machines. According to Wendi, cardiovascular exercise might benefit in maintaining your heart health, stress management, and reducing the risk of chronic disease, but it is surely not the best form of exercise for fat loss. Wendi further says that it's not that cardio can’t help but it is not as optimal as resistance training. Many people also overestimate the calories they burn through cardio, forgetting that it doesn’t provide the same muscle-building benefits as resistance training. While cardio has its place, it won’t reshape your body or deliver lasting fat loss the way strength training can. People need to lift weights as it allows you to burn more calories even at rest, and supports gaining lean mass which burns more fat at rest.

5. Not eating enough protein

Many people are not having adequate amounts of protein which is leaving them perpetually hungry and unable to satisfy their need ever. Another notable misconception is that if we eat more than 20g of protein in a meal it will be stored as fat. According to Wendi, this is not true at all and has been dispelled in a position paper published in the (JISSN), Journal of the International Society of Sports Nutrition. Wendi describes it very beautifully stating, 'we use what we need and for many that is more than 20g at a time'. To maximize satiety, muscle growth, and muscle maintenance, it’s important to spread optimal protein intake evenly across meals and snacks rather than consuming it all at once.

In short, if your goal is to lose fat while gaining lean muscle, you need to create a sensible calorie deficit, prioritise adequate protein intake, stay consistent with resistance training, get 7 to 9 hours of quality sleep, stay well-hydrated, and focus on quality movement or quantity.

Disclaimer: The article is for general information or educational purposes only, and is not a medical advice. Please consult your doctor as this is not a substitute for professional help.