1) Not counting calories
To lose weight you need to be in a calorie deficit. This means burning more calories than you are taking in. This can be done by diet or exercise or both! Combining both will obviously have the best and quickest results.
2) Not getting enough protein
Protein will do a number of things such as keep you more full throughout the day, reduce cravings, assist in recovery and repair after a workout and help you build more muscle which in turn will help you burn more calories and increase your metabolism. Eating protein can increase metabolism by about 90-100 calories a day and may reduce cravings by up to 60%!
3) Not keeping your NEAT up
Non-exercise activity thermogenesis (NEAT) is the energy expended for everything we do that is not sports-like exercise. It ranges from our general daily tasks like the energy expended walking to work, taking the stairs rather than the escalator, typing, performing yard work, cleaning the house, undertaking agricultural tasks and fidgeting.
4) Drinking sugar
Sugary drinks often make up a significant portion of peoples calories. Avoid drinking your calories and get most of your daily calories from your food which will keep you fuller for longer. Sugary drinks will also spike your insulin levels which will affect fat burning. People who drink one or more sugary beverages daily have almost twice the risk of developing diabetes than those who don’t.
5) Binge eating
This is a common side effect of dieting. Having a so called ‘cheat day’ could ruin a weeks’ worth of dieting and exercise and cause you to have zero progress made. Avoid binge eating by filling up on veggies, drinking plenty of water and avoid skipping meals.