Weight Loss : Weight Loss Mistakes Beginners Make In Their 30s And 40s (FIX THESE!)
Weight Loss Mistakes Beginners Make In Their 30s And 40s (FIX THESE!)
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Weight Loss Mistakes Beginners Make in Their 30s and 40s (Fix These!)
Embarking on a weight loss journey in your 30s and 40s can be a challenging yet incredibly rewarding experience. However, many individuals make common mistakes that can hinder progress and lead to frustration. Understanding these pitfalls is the first step toward achieving successful, sustainable weight loss. Here are the most prevalent mistakes beginners make and how to fix them.
1. Relying Solely on Diets
Mistake: Many people mistakenly believe that weight loss is solely about dieting. They jump from one trendy diet to another without considering their long-term sustainability or nutritional value.
Fix: Focus on creating a balanced approach that includes healthy eating, regular physical activity, and lifestyle changes. Instead of restrictive diets, consider a whole foods-based diet rich in fruits, vegetables, lean proteins, and whole grains. Incorporate portion control and mindful eating into your routine.
2. Ignoring Physical Activity
Mistake: With busy careers and family responsibilities, beginners in their 30s and 40s often overlook the importance of regular exercise. Many think they can solely rely on dietary changes to lose weight.
Fix: Incorporate regular physical activity into your routine. Aim for at least 150 minutes of moderate aerobic exercise (like brisk walking or cycling) each week, coupled with strength training exercises twice a week. Find activities you enjoy to make it easier to stick with this commitment.
3. Underestimating Concept of Metabolism
Mistake: Many beginners believe that cutting calories drastically will lead to quick weight loss, not recognizing how this can negatively affect metabolism.
Fix: Understand that metabolism changes as we age, and drastically cutting calories can lead to muscle loss and a slower metabolic rate. Instead, engage in strength training to build muscle and consume a moderate calorie deficit to support healthy weight loss while preserving muscle mass.
4. Not Setting Realistic Goals
Mistake: Beginners often set overly ambitious goals, expecting to see drastic results in a short period. This can lead to disappointment and abandonment of their weight loss plans.
Fix: Set SMART goals (Specific, Measurable, Achievable, Relevant, Time-bound). Aim for a sustainable weight loss of about 1-2 pounds per week, and celebrate the small victories on the way to your larger goal.
5. Neglecting Sleep and Stress Management
Mistake: In the hustle of daily life, many people neglect the fundamental roles of sleep and stress management in weight loss. Poor sleep and high stress can lead to weight gain and hinder weight loss efforts.
Fix: Prioritize adequate sleep—aim for 7-9 hours per night—and develop stress management techniques such as mindfulness, yoga, or deep breathing exercises. These practices not only support weight loss but also enhance overall well-being.
6. Falling for Weight Loss Myths
Mistake: With a plethora of misinformation available online, many beginners fall prey to myths about weight loss, such as the idea that certain foods (like grapefruit or apple cider vinegar) can magically lead to weight loss.
Fix: Educate yourself with credible, research-backed information. Recognize that no single food can lead to weight loss; what matters is your overall diet and lifestyle. Consider consulting a registered dietitian for personalized advice.
7. Being Overly Restrictive
Mistake: Some beginners adopt an all-or-nothing mindset, cutting out all their favorite foods. This can lead to feelings of deprivation and potential binge eating.
Fix: Allow for flexibility in your diet. Practice moderation rather than restriction. Incorporate occasional treats and find healthier alternatives to the foods you love. This helps to maintain a positive relationship with food and makes sustainable weight loss more achievable.
8. Neglecting Hydration
Mistake: Skipping water in favor of sugary drinks or assuming that thirst cues are enough can be common among busy adults.
Fix: Make hydration a priority. Aim to drink plenty of water throughout the day, and consider herbal teas or infused water for variety. Staying hydrated can support metabolism and help control hunger.
Conclusion
Weight loss in your 30s and 40s comes with its unique challenges, but with the right approach, you can overcome common pitfalls. By understanding and fixing these mistakes, you set yourself on a path to not only achieve your weight loss goals but also maintain a healthier lifestyle. Remember, consistency and patience are key in this journey—progress may be slow, but every step forward is a victory!
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Thanks so much Ivana for sharing this video, itis very helpful.
Another great video… as a 45yr old guy, so much of this resonates… I agree about small steps – this is what I did with my diet, I started by adding some lower carb meals, then taking out the higher carb meals, then gradual refinements and changes, with more controls, like tracking carbs and protein…
Exercise was more of a shock – I started doing a training programme at the gym, 3 major total body sessions a week, but have now added a couple of additional visits to the gym for core/conditioning work… gradually ramping it up through progressive overload…
Consistency is the key – and this means working it all into your daily routine. I have an evening routine when I know what I'm doing every evening, when I eat, when I go to the gym, etc. Much of this discipline stems from learning a musicial instrument (the pipe organ), when regular, daily practice is the key to succeed – and the way to do it was to build it into my daily routine – i.e. I would stop at the church on my way home from college for 45 minutes to practice – or practice for 45 minutes on my way to work. I've just reapplied those lessons and discipline to the gym.
I'm already seeing results, have dropped 10 kg in about 3 months and the body is looking and feeling much better – having more strength and fitness means I feel much more like someone in their 30s and I have lots more energy, plus that feeling I'm looking after my body and keeping it in good shape as I get older….
Thank you very much. I’m definitely a person who has mentality of “all or nothing” and your video today reminded me of how this isn’t a sustainable approach when on a weight loss journey. I wanted to go second time a day to a gym, but I’ll rather calm down now and take a walk by the ocean!
Liked the video before I even finished it because I know I’ll learn something helpful and be inspired! I love your videos so much – they’ve been such a great tool for me!
Don't worry about training hard and dieting right, you won't look like Marcus Raul, and you probably won't even look like Mike Tyson.
She's my future goals :') as in I aspire to be like her :')
When I lost 60lbs doing things gradually would be my biggest tip along with if you screw up don't just say well I screwed up might as well just keep going. If you make a mistake just pick back up
Hi ivana I am currently hopping back on my weight loss journey that I had let slip right before and during covid unfortunately I have gained pounds back but I know what I need to do to fix it. Your videos are really awesome I'm surprised you're not on the recommended page more often! I really appreciate your approach, your knowledge and the way that you communicate with the audience. keep up the great work!! Subscribed!
Enjoy your content – thanks!
Thank you for your advice. 2 weeks ago I was 200 pounds and started to lose weight and got to 190.8 but 3 days ago I got stuck in 193, and Im not sure what Im doing wrong. I keep exercising and having a Calorie intake of aproximately 1200 but Im not seeing any decrease in the scale. Please help me!!
It's 2:30am here and I've been binge watching your videos! It has so much positivity for people who have just started their weight loss journey! You deserve all the views and likes! ❤️
Hi Ivana. Thanks for great reminders you post every time. Regarding weight training.. I do know strength training is 'IT', the core of our physical being. Often time we're so driven by losing fat/weight caused by life that led us to but the timeline that life didn't lead us to look for weightloss like hunters era. So I guess it's quite a false, the whole idea of diet in ourlives now. So I'm into strength training, but not weight training, meaning I'm so not attracted to lifting stuff. Is pilates considered as strength training? My love for pilates is enormous, I do 5 days a week, I do it properly with no bs, really whole body workout. Question is, Can this be enough as strength t.? I mean do I really have to lift 5kg_10kg dumbells?
Very helpful video, I love your balanced approach. I have looked at so many diets and plans, and none of them targeted long term goals…. Thank you. Ps! Love the Baby Yoda….
I open talk iam 15 and iam 5.11 and 210 pounds so i workout all day but i cant diet neatly because of my busy highschool works, so i want to know is calorie deficit or intermidate fasting is more effective so, i asked you mam which is better, you said but i dont understand that sorry 😅😅, can you explain
I'm trying to get back down to a lean 225-220lbs. On track to hit that goal by May. 🙂
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