But "Biggest Loser" trainer Bob Harper says that reaction is a big mistake.
If you lose 1 to 2 pounds a week, you should be thrilled, he said, even though that would spell elimination on the NBC reality weight loss show.
Here are eight other mistakes you don't want to make as you embark on a more healthful lifestyle in 2014.
1. You wait for the motivation fairy to knock at your front door: "You have to realize that a healthy lifestyle takes commitment, and it takes drive," Harper said.
2. You weigh yourself only every week or two: "If you're trying to lose weight, you need to get on a scale every day or every couple of days," Harper said.
3. You are keeping a food journal, right? This is probably the single most despised piece of advice in the diet-and-fitness realm. Yet it's one of the most crucial, Harper said.
4. You let the scale make you crazy: "Don't define yourself by the number on the scale," Harper said. This may sound like it contradicts No. 2, but Harper said there will be many days when you step on the scale and it doesn't budge.
5. You make grand goals that you cannot keep: "Start with something doable. How about: 'I'm going to work out three times a week no matter what.' And then stick to that," Harper said. Same goes for your approach to your eating.
6. You think you can outrun the junk food: "Diet is the most important element when it comes to weight loss," Harper said. "It's No. 1 and No. 2."
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