The common mistakes that people make with a weight loss program is:
(a) all or nothing mentality – Resulting in when the inevitable setbacks occur, judgements of failure
(b) Wanting a long term result with a short term time frame
(c) Not being clear on what they want and how they will know their desired weight loss has occurred.
So now you know this before you begin a weight loss program you need to ask yourself:
- How will I know my desired result has occurred?
- What is the time frame I’d like to place upon this?
Next there is the nutrition – As a beginner programme I would just look to cut out processed food aside from one day.
Do this for 2 weeks and see where you are at. Then look to add more protein in –
Try this for two weeks then see where you are at. Then reduce by 50% carbs or fat from what you are currently eating. Do this for 2 weeks and see where you are at.
Possibly the most intimidating thing for any beginner is simply getting started onto the path of healthy eating and proper exercise. Once you’re over that hump and an action plan is in place, then you’ll find that your main focus turns instead to maintaining motivational levels and ensuring that you stick with that program.
There’s no such thing as a “beginner diet”. I assume you’re referring to an overly complex pre-contest bodybuilder diet as advanced and you want something more simple. In a meta analysis of all the popular diets, only two things stuck out as meaningful differences. A caloric deficit is mandatory (duh), and diets higher in protein preserved more muscle. Beyond that, high or low carb is up to you. Three meals a day gives equal results as six meals a day, and intermittent fasting provides the same results (but not better) as conventional eating patterns.
Healthy eating and proper exercise are always helpful to keep you fit physically as well as mentally. As a beginner, what you want to mostly concentrate on right now with your nutrition program is rolling out little improvements your overall diet to keep your body fit.