2. You think you need to eat more to support your workouts

Once you’re on the diet plan, then the goal of your workouts is to support your weight loss. But most people who exercise decide to eat extra calories ‘because they’re gymming’. These two ideas are at odds with each other.

Solution: If you’re trying to lose weight, set your daily calorie intake total without considering exercise, and then use exercise to drive your weight loss harder.

This doesn’t mean that you shouldn’t eat WELL during the day. You SHOULD be eating a healthy, balanced, vitamin- and mineral-rich diet to keep your muscles and bones healthy, and to ensure your body is able to use this energy efficiently throughout your day and during your workout.

Don’t starve yourself and then go to gym. That’s not the point of a healthy weight-loss and fitness programme. Everything in balance and moderation will help you reach your goals, and maintain them when you get there!

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Once you reach your goal weight, you can up your calorie intake again to maintain your weight.



3. You have no way to measure your progress

Just going to the gym to do various ‘moves’ on machines and walk the treadmill for a while, does not measure the signs that you’re making progress over time. Doing such measurements is important if you care about improving your physical capabilities at the same time as you lose weight.

Idea: Choose a set of exercises you think will help your whole body to get stronger, fitter and more toned, and then do those in a steadily increasing manner over time. This way you will know you’re getting stronger, and therefore more muscular. This also means that if your weight stays the same, you’ve lost some fat, because you’ve obviously gained some muscle.

For example, start a push-up progression. Start with half push-ups and gradually increase the number until you’re strong enough to do a full push-up. Then increase those over time.

You can do the same with sit-ups, pull-ups, squats, deadlifts and running.

Click page 3 below for more common mistakes you could be making…

While All4Women endeavours to ensure health articles are based on scientific research, health articles should not be considered as a replacement for professional medical advice. Should you have concerns related to this content, it is advised that you discuss them with your personal healthcare provider.