Now, many people have argued that this was a poll, not a scientific study.  This only takes into account BMI which doesn’t consider body-fat percentage and if you are a muscular person, you will be categorized as obese using BMI. There are other cities that HAVE to have as high or higher an obesity rate as we do.

Although these are valid arguments (using the BMI standard, I am overweight), I think they miss the point.  Our population as a whole needs to make better decisions when it comes to our health. I don’t believe that we all need to fit into the same category, but having witnessed hundreds of people improve their health and fitness and seeing the difference it made in their lives, I truly believe a concentrated effort on improvement is essential.

There are a lot of challenges when it comes to losing weight.  There is so much information available now, especially on the internet, that many people are misled and spend a lot of effort and money on something that just isn’t going to be a long-term solution.

I would like to share with you The 5 Most Common Weight Loss Mistakes I see people make.

1. They don’t have a specific goal. If you don’t know where you are going, any path will take you there.  Many people think to themselves, “I would like to lose some weight.” You have to be more specific.  To give you the best chance of success, your goal should meet two requirements: 1. It must be measurable 2. It must have a deadline.  “I will lose 20 pounds or more by October 1st” is a better way to phrase your goal.

2. They don’t have a plan. If you fail to plan, you plan to fail.  Most people go to the gym without a plan and just wander around doing a little of this and a little of that until they leave.  Most people have no idea what they are going to eat tomorrow, not to mention, the rest of the week. To give yourself the best chance for success, make a plan that matches your goals and FOLLOW IT.  One of the benefits of following a plan designed for you like we do at Custom Fit is we do the planning for you. All you have to do is show up and follow the plan.

3. No Support System or Accountability. Too many people try to go at it alone.  When the going gets tough, it is a lot easier to quit when you don’t have a friend, co-worker, family member, mentor or coach to turn to for support, motivation and information.  Having that person (or people) to help you keep track of what you are doing and make sure you stay focused on your goal can help you get through the times when you are ready to give up.

4. Unrealistic Expectations. Thanks to shows like The Biggest Loser many people believe that when they start a weight loss program they should be losing 10-15 pounds per week.  When they “only” lose 1-2 pounds per week or even have a week when they hold steady, they think that their program is not working and give up.  1-2 pounds per week may not be that exciting, but over the course of the year that is 50-100+ pounds AND you will have a better chance of keeping the weight off which really is the long term goal.

5. Blaming Someone or Something Else For Your Condition. It is easy to blame your job, the kids, your genetics, your metabolism, etc.  If you want to be successful you MUST take full responsibility for where you are right now and what you do to achieve your goals.  YOU control what you eat or don’t eat. YOU decide whether you are going to get off the couch and go for a walk or watch the next show on the DVR.  YOU are responsible for YOU.  It doesn’t matter whether or not you have the perfectly designed plan for your goals, if you don’t have the self-discipline to follow the plan, it isn’t going to work.

Part of our job at Custom Fit is to help people avoid making these mistakes.  People like Traci Harrison who lost over 100 pounds with us!

Traci Harrison Before

Traci Harrison lost over 100 pounds with Custom Fit!

If you are tired of struggling with your fitness and weight loss goals, schedule a free consultation to see if a Custom Fit program is right for you!

Click here to visit THE HEALTHY FAMILY PROJECT

Oatmeal
Start your day with a steaming bowl of oats, which are full of omega-3 fatty acids, folate, and potassium. This fiber-rich superfood can lower levels of LDL (or bad) cholesterol and help keep arteries clear.

Opt for coarse or steel-cut oats over instant varieties — the coarse and steel-cut contain more fiber — and top your bowl off with a banana for another four grams of fiber.

Salmon
Super-rich in omega-3 fatty acids, salmon can effectively reduce blood pressure and keep clotting at bay. Aim for two servings per week, which may reduce your risk of dying of a heart attack by up to one-third.

“Salmon contains the carotenoid astaxanthin, which is a very powerful antioxidant,” says cardiologist Stephen T. Sinatra, MD, the author of “Lower Your Blood Pressure In Eight Weeks.” But be sure to choose wild salmon over farm-raised fish, which can be packed with insecticides, pesticides, and heavy metals.

Not a fan of salmon? Other oily fish like mackerel, tuna, herring, and sardines will give your heart the same boost.

Avocado
Add a bit of avocado to a sandwich or spinach salad to increase the amount of heart-healthy fats in your diet. Packed with monounsaturated fat, avocados can help lower LDL levels while raising the amount of HDL cholesterol in your body. Health.com: What puts you at risk for high cholesterol?

“Avocados are awesome,” says Dr. Sinatra. “They allow for the absorption of other carotenoids — especially beta-carotene and lycopene — which are essential for heart health.”

Olive oil
Full of monounsaturated fats, olive oil lowers bad LDL cholesterol and reduces your risk of developing heart disease.

Results from the Seven Countries Study, which looked at cardiovascular disease incidences across the globe, showed that while men in Crete had a predisposition for high cholesterol levels, relatively few died of heart disease because their diet focused on heart-healthy fats found in olive oil. Look for extra-virgin or virgin varieties — they’re the least processed — and use them instead of butter when cooking. Health.com: Good fats vs. bad fats — what to eat

Nuts
Almonds, walnuts, and macadamia nuts are all full of omega-3 fatty acids and mono- and polyunsaturated fats.

Almonds are rich in omega-3s, plus nuts increase fiber in the diet, says Dr. Sinatra. “And like olive oil, they are a great source of healthy fat.”

Berries
Blueberries, raspberries, strawberries — whatever berry you like best — are full of anti-inflammatories, which reduce your risk of heart disease and cancer.

“Blackberries and blueberries are especially great,” says Sinatra. “But all berries are great for your vascular health.” Health.com: How I survived a heart attack at 43

Legumes
Fill up on fiber with lentils, chickpeas, and black and kidney beans. They’re packed with omega-3 fatty acids, calcium and soluble fiber.

Spinach
Spinach can help keep your ticker in top shape thanks to its stores of lutein, folate, potassium, and fiber.

But upping your servings of any veggies is sure to give your heart a boost. The Physicians’ Health Study examined more than 15,000 men without heart disease for a period of 12 years. Those who ate at least 2½ servings of vegetables each day cut their risk of heart disease by about 25 percent, compared with those who didn’t eat the veggies. Each additional serving reduced risk by another 17 percent.

Flaxseed
Full of fiber and omega-3 and omega-6 fatty acids, a little sprinkling of flaxseed can go a long way for your heart. Top a bowl of oatmeal or whole-grain cereal with a smidgen of ground flaxseed for the ultimate heart-healthy breakfast.

Soy
Soy may lower cholesterol, and since it is low in saturated fat, it’s still a great source of lean protein in a heart-healthy diet.

Look for natural sources of soy, like edamame, tempeh, or organic silken tofu. And soy milk is a great addition to a bowl of oatmeal or whole-grain cereal. But watch the amount of salt in your soy: Some processed varieties like soy dogs can contain added sodium, which boosts blood pressure.

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