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The Top 5 Weight Loss Mistakes People Make in January

Posted by Dr. Scott Wilson | 01-Jan-2021

Following what was undoubtedly a rough year for all of us, we’ve finally kicked off 2021 with a clean slate. The month of January signifies new beginnings, and an opportunity to make profound changes that better our lives. But like every new year, the desire to lose weight becomes top priority for so many. Despite your best intentions though, you may run into roadblocks that keep you from achieving weight loss success. Or maybe you’ll get off to a blazing start, only to fizzle out by the time February rolls around. 

So let’s explore the top weight loss mistakes people make and how to avoid them. 

1. Setting big goals

Here’s why shooting for the moon is never a good idea. It may seem noble to pursue such a lofty goal, but chances are you’ll likely run out of steam. Losing 10 pounds a week, for example, is not only unhealthy — but also unrealistic. Instead, try working towards much smaller goals that will produce frequent, tangible results. 

Rather than promising to skip dinner for the next 3 weeks, commit to eating less red meat and adding more vegetables into your evening meal. Skip the intense 2-hour workouts 3 times a week, and try going for a 30-minute walk each morning instead. 

When you splice up these bigger goals into smaller tasks, you’ll begin to form healthy habits that can transform your lifestyle long-term.

2. Allowing yourself to eat unhealthy…by skipping a meal later in the day

We’re all guilty of this: Telling ourselves it’s okay to keep eating fast food, as long as we eat less during the rest of the day. Want to see long-term WEIGHT LOSS results? You’ve got to cut out the fatty, processed foods. There’s no way around it. We often eat poorly out of habit. And it can be difficult to train our bodies to stop craving those unhealthy meals. 

For just one week, try to eat whole foods that are rich in essential nutrients. This means cooking your meals at home, and avoiding takeout no matter how tempted you might be. If that effort goes well, try doing this for a second week, and then a third. You may be surprised to find your body is no longer craving those junky foods and sugary treats. 

3. Not keeping a journal

Even if you are making progress, it’s difficult to notice those upward trends if you’re not writing things down. By keeping a journal, you’ll be able to track your progress and identify which way things are headed. Spend a few moments jotting down what you’ve eaten, whether you’ve exercised, and how you’re feeling at the end of each day. Over time, you’ll see if those old patterns are creeping in. Journaling is not only therapeutic, but can also hold you accountable for all the choices you make throughout the week. 

4. Not rewarding yourself 

A little treat can go a long way in motivating you to stick with it. So never be shy to reward yourself after accomplishing a goal. Otherwise, what is there to look forward to when things get really tough?

Acknowledge small achievements by indulging in something that brings you joy. Whether it’s a new haircut, a splurge on Amazon or an evening of Netflix — allow yourself to enjoy life’s little pleasures…minus the guilt.

5. Going at it alone

All of us could use some professional guidance during those difficult moments in our weight loss journey. There are so many qualified NUTRITIONISTS, FITNESSS EXPERTS and active care specialists who would love to help you achieve results. These healthcare professionals can explain the risk factors associated with excess weight, while teaching you the science behind food and exercise. So rely on Physiomed not just for motivation, but for accurate advice on conquering long-term weight loss success!  

For more information on losing weight or to book an assessment, contact us HERE.

Dr. Scott Wilson

Dr. Scott Wilson is the Founder & Chairman of Physiomed; one of Canada’s largest franchised networks of inter-disciplinary healthcare clinics. A graduate of Canadian Memorial Chiropractic College, Dr. Wilson founded Physiomed in 1994 and has since grown Physiomed to over 30 clinics in Southern Ontario and British Columbia. With hundreds of practitioners from over a dozen disciplines, Dr. Wilson and Physiomed have helped over 100,000 Canadians with physiotherapy, chiropractic, massage therapy, orthotic therapy, compression therapy and clinical conditioning as part of a program of rehabilitation and health optimization. In addition to helping patients improve their physical and mental well-being, Dr. Wilson has also mentored hundreds of practitioners to provide better care while enjoying more fulfilling careers. He is also a keynote speaker on many health related topics including how physiotherapy, chiropractic and health & wellness treatment can help with stress, weight loss, and unlocking the true potential within to achieve lasting physical well-being.

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