Weight Loss Do's and Don'ts

by Ana Reisdorf, MS, RD December 05, 2018 4 min read

 weight loss do's and don'ts

At times you might be baffled by the fact that — despite working out on a regular basis and going for daily runs — you haven’t managed to lose much weight. The real problem might lie in your choice of a fitness routine or diet. If you haven’t achieved the desired results, it’s time to take a look at where you might be going wrong.

Weight Loss Mistakes

Experts say eating right and regular exercise will give you the body you always wanted over time. While this is true, it doesn’t mean you have to work out daily. Everyone’s body type is different, and yours might not be able to endure the strain of daily workouts. This can make you feel tired and sluggish. Make sure you schedule adequate breaks between sessions and get sufficient rest.

Going Cardio Crazy

Perhaps someone has told you how cardio workouts helped them lose weight, and that you should try it as well. However, it's not wise to blindly follow their advice,  because it might not be right for you. Cardio is useful when it comes to heart health, but you need to be aware of your limits. Don’t be afraid to try cardio; just don’t overdo it.

Consuming Sports Drinks

A friend might have suggested that you consume drinks with electrolytes during or after rigorous workout sessions. This is a misconception: These drinks contain minerals, but they have loads of sugar that ends up doing more harm than good, so steer clear.

Skimping on Calories

Low-calorie diets are generally healthy. They slow the aging process of the heart  and support overall heart health. However, they have little fat, and when you work out the body needs a balanced diet of protein, fat and carbohydrates or you will tend to tire easily. There shouldn’t be any deficit of fat, so include healthy fats from foods like salmon and avocado in your diet.  (And be sure to try some of our easy and delicious recipes incorporating our INVIGOR8 protein shake mix!)

Skipping a Cool-Down Period

Your body needs time to rest and recover, especially after strenuous workouts. Make sure you stretch after you’re done as it helps to reduce muscle aches the following day.

Going Thirsty During Workouts

Health enthusiasts will often discourage you from drinking water while exercising. Bad advice. When you work out, your body loses fluids continuously and it needs to be replenished accordingly. Drink plenty of water to prevent poor health.

Eating Voraciously

Hunger pangs and the tendency to overeat between workouts are common pitfalls of any weight-loss program, but exercising on a regular basis doesn’t mean you can just give in. To maintain your body weight, or lose excess fat, you have to exercise and avoid ingesting empty calories.

Working Out on an Empty or Full Stomach

Never work out on an empty or overly full stomach. If you do, there is a high probability that you won’t be able to finish exercising due to feeling tired and lethargic. Ideally, you should eat a couple of hours before going to the gym for a more productive session.

So What Can You Do to Lose Weight?

Weight loss should be achieved systematically. Following are some tips for doing it right:

Formulate a Detox Plan

When you hear the word “detox,” don’t assume that it’s a shortcut to losing excess pounds. A detox plan eases pressure on the liver, bowel, and kidneys, which help rid the body of toxins while supporting and boosting their performance.

Skip the Sweets and Bad Habits

Cigarettes, alcohol, milk products (apart from a half cup of unsweetened yogurt with live and active cultures each day), maple syrup, artificial sweeteners, coffee, dried fruit, grains, sugar, etc. should be avoided, so strike them from your daily routine right away.

Choose Foods Wisely

  • Eat loads of veggies and fresh fruits.
  • Eat fresh or canned fish in water or olive oil.
  • Green tea is excellent for health and losing weight.
  • Enjoy raw, unsalted nuts, along with pumpkin and sunflower seeds and legumes.
  • Include lean red meat, skinless chicken skin and eggs.
  • Drink lots of water. You can have freshly squeezed juice, but avoid canned juices.
  • Mix up an Superfood Shake for a protein-rich, nutritious and filling meal replacement or snack.

Follow a Detox Plan

  • Start your mornings with a glass of water with fresh lemon juice to speed up and cleanse the digestive system.
  • Eat whole foods only. For example, have oats and blueberries instead of a blueberry muffin.
  • Make sure you eat at least every 4 hours. Maintaining proper meal times is essential for regulating the digestive system and appetite.
  • It’s really tempting to give in once in while and have a big, greasy burger with fries, but do your best to stick to your diet. An occasional slip-up is fine, but making it a habit will sabotage your efforts to lose weight. Eat three smart meals and two healthy snacks a day. Steer clear of crash diets, even if your best friend says it’s the the way to go.
Finally, don’t give up! Gaining a little weight isn’t the end of the world. You will lose it and maintain a healthy weight if you know exactly what to do and how to go about it. Follow a serious workout routine, stick to healthy food habits and adopt a structured lifestyle. Also, be patient. Weight gain doesn’t happen overnight, so give yourself and your body some time to adjust to your new routine.

About the Author

 Ana Reisdorf, MS, RD
Ana Reisdorf, MS, RD

Ana Reisdorf has 12 years of experience as a registered dietitian. She has a passion for creating health and nutrition content. She is the author of two books, the “Lupus Cookbook” and “The Anti-inflammatory Diet One-Pot Meals.” Find her at

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