Losing weight isn’t easy – for anyone – and there could be some common weight loss mistakes you don’t even realize you’re making that work against you.
More than two-thirds of American adults are considered overweight or obese, so you’re definitely not alone in the fight to maintain a healthy body weight!
If you’ve struggled with your weight long-term (not just a single life event such as illness or pregnancy), you might have been unknowingly sabotaged your progress along the way.If you’ve struggled with your weight long-term, you might be unknowingly sabotaging your progress. #ChangeYourLifeClick To Tweet
Once you identify your own stumbling blocks, you can work to change them for good!
- Weight Loss Mistake #1: Eating while doing something else. When you eat (or snack) while your mind is otherwise engaged, you’re not paying attention to how much you’re actually consuming. You could miss the signs that you’re already full and finish eating what your body doesn’t need. You also tend to eat faster and chew less efficiently.It might sound old-school but consider changing things up. Stop what you’re doing and focus on your meal.
- Weight Loss Mistake #2: You consume calories for too many hours per day. While you sleep, your body burns glucose you’ve eaten throughout the day to keep your basic systems running (breathing, blood pumping, tissue repair, detoxification, etcetera). Once your body burns through the glucose, it starts burning fat.However, most of us never get to the fat-burning stage because people consume calories for about 12 hours per day. This number goes up for those who work night shift jobs. Try intermittent fasting. This is when you consume all of your calories between specific times. Whatever you’re eating, keep it under 10-12 hours of consumption. For instance, 7am to 7pm. This gives your body a chance to burn through all the sugars and get to the fat.
- Weight Loss Mistake #3: You drink an insane number of your daily calories. In the United States, adults and children get most of their sugar intake from beverages. It’s no longer just sodas or alcohol. Specialty coffees, teas, sport drinks, and even “healthy” smoothies are packed with sugar your body doesn’t need and doesn’t end up burning. What your body can’t burn, it stores. Right on your hips, belly, or other problem areas.Opting for “sugar free” selections won’t guarantee success. Artificial sweeteners have been proven in several studies to increase your risk of obesity and diabetes. Your best bet is to keep what you drink simple. Plain water, water infused with citrus or berries, home-brewed coffees and teas (rather than ordered or pre-bottled choices) will drastically cut down how much sugar you’re drinking. If you can’t stay away from your favorite coffee or smoothie place, try to cut sugar and carb intake elsewhere.
- Weight Loss Mistake #4: You pride yourself on self-deprivation. The research on this is conclusive. If you refuse to let yourself have your favorite foods when you’re “on a diet,” it could backfire on you badly. The one thing you deprive yourself of is the one most likely to be your downfall in the form of a full binge. It’s your brain’s way of getting what it wants for happy hormone release.Instead of cutting out every food you love, control your portions and how often you enjoy it. If you love a double scoop rocky road cone a couple of times a week, get a single scoop in a cup. If M&M’s are your weakness, let yourself have them but get a normal single-serving pack of them instead of the one-pound bags.
- Weight Loss Mistake #5: Extreme methods do not guarantee extreme results. While fad diets are all the rage (and have been for forty years), they rarely achieve lasting success. Recently, gluten-free diets have shot to the top of the nutrition news. Manufacturers raced to make them and consumers raced to use them. Fast forward a couple of years later and scientists are discovering long-term issues for people who completely remove gluten without gluten intolerance (such as Celiac disease).There are protein diets that don’t give you nearly enough carbs and vegetarian diets that give you way too many. You have to strike a balance between proteins, carbs, and good fats but the food pyramid from when you were a kid is awful (up to 11 servings of grains daily is nuts). Your body needs lots of different forms of fuel. Start with equal portions of good fats, proteins, carbs, grains, dairy, and produce.
A way of eating that works for your best friend, co-worker, or sister may not be what works for you. Don’t beat yourself up. You’re going to have good months and bad months. You’ll slip up and eat a whole plate of your weakness food once in a while. It’s okay.Don’t beat yourself up. You’re going to have good months and bad months. #Health #ChangeYourLife #Goals #SelfCareClick To Tweet
7 Quick Tips for Weight Loss Success
- Get more sleep – at least 8 hours per night
- Set reasonable goals that account for your true available time
- Don’t try to do everything at the same time – start slow, be consistent
- Eat off of smaller plates (it’s fascinating how it fools your mind)
- Be cautious when you eat out (appetizers and free bread are sneaky)
- Control your portions (no matter what you’re eating)
- Exercise for 10 minutes daily (even low-impact)
Take the brutality out of common weight loss mistakes. Gradually incorporate things like more sleep, intermittent fasting, and more water instead of specialty coffee. Change one thing and set a habit, then move on to the next one.
Before you know it, you’ll get to the end of a year with better eating, exercising, and self-care habits…and that time is going to pass whether you make the changes or not.Before you know it, you’ll get to the end of a year with better eating, exercising, and self-care habits. #Goals #YOUClick To Tweet
Moody, L. (2017). The 7 Mistakes People Make When Trying To Lose Weight (From Someone Who Lost 150 Pounds & Kept It Off). mindbodygreen.
Franziska Spritzler, C. (2017). 15 Common Mistakes When Trying to Lose Weight. Authority Nutrition.
Shaffer, A. (2017). The Same 10 Weight Loss Mistakes All Women Make. Health.com.
7 Weight Loss Mistakes Even Healthy Women Make. (2017). Prevention.
Blumberg, P. (2017). 30 Weight Loss Mistakes That Slow Down Progress | Eat This Not That. Eat This Not That.