12 mistakes that keep you from losing weight
We all know that losing weight is adifficult process. And it’s so easy to give up trying to shed some pounds. Here are 12 most common weight loss mistakes that you should know and try to avoid them.
1. You don’t have a solid plan
You should have a solid, realistic plan in order to achieve your goals. This plan will help you to move forward with small, challenging yet attainable action steps, which will lead you to success. You can start off with a few doable and specific goals. Once you achieve those, you will want to add more. And before you know it, those action steps will become lifelong healthy habits.
2. You adopt an “all-or-nothing” attitude
Many people who are trying to lose weight develop the all-or-nothing attitude. But you don’t have to eliminate foods you love. Instead of depriving yourself of your favorite foods, learn how to incorporate them into your diet in a healthier way. If you love pasta, add lots of veggies, seafood and toss in olive oil and garlic, instead of adding a creamy high fat sauce. If you can’t live without bread, choose whole grain types, etc.
3. You focus on what you can’t eat
Instead of focusing on the foods you can’t eat – sugar, white bread, alcohol, fast food, etc. – try to focus on what you can have. You know, vegetables and lean meat can be very delicious, too. Just try to invent or create new recipes, look at these healthy products from another angle. We bet in no time you’ll like their natural flavor. Or you can try another method, which is called “replacement” – when you just start losing weight and try to eat healthy, focus on adding some good food into your diet, instead of eliminating all the bad food at once.
4. You cut out an entire food group
When people are trying to lose weight, they often cut out an entire food group, like carbs or meat. But as a result you’ll get an unbalanced diet and deficiencies in certain nutrients. Moreover, most people can’t eat like this their entire life. There’s a golden rule: if you feel you can’t do it for the rest of your life, this diet probably won’t work in the long run.
5. You replace meals with liquids
A lot of people replace their meals with green juices and smoothies, which are very popular right now. But green juices won’t provide you with enough fiber and protein – nutrients, whichare essential for the body and keep you satiated. As to smoothies, they are usually loaded with sugar from juice, sweeteners, or too much fruit, and can be really high in calories.
6. You consume too few calories
You don’t have to count calories trying to eat 1,200 calories per day as many diets recommend. These calorie restrictions will lead to constant hunger and you can end up eating more than you wanted. Don’t deprive your body the essential nutrients and energy it needs. You better count nutrients because what you eat is just as important as how much you eat.
7. You don’t eat healthy fats
Many people when trying to lose weight, start eating low-fat or fat-free versions of food. But our body needs good healthy fats to function properly. Also, good fats give you satiated for a longer period of time. Plus, people often replace fat with refined carbs, which can have a detrimental effect on health and weight. Make sure you include healthy fat at every meal – you can get it from nuts, seeds, liquid oils, avocados, oily fish, soy, and dairy products.
8. You rely on weight loss pills
Eat everything we want, don’t exercise and lose weight. Yes, we all dream about it. But unfortunately there’s still no magic pill that could do that. Don’t rely on those weight loss pills, just change the way you think about fueling your body. We need to think of food as fuel for daily living and to fuel it the best way we can.
9. You ditch fruits and veggies with high sugar content
Some people don’t eat certain fruits and vegetables because of their high sugar content (like beet or bananas). Yes, some of them do contain a bit higher amount of naturally occurring sugars, but they also contain fiber, which helps counterbalance the effect on blood sugars. And you better eat these fruits and veggies than highly processed snacks and drinks packed with artificial sugars.
10. You allow yourself a break from healthy eating during weekends
You can eat some unhealthy food every now and then (on special occasions), but not every weekend. If you go out with friends, try to eat mindfully. Remember about all the hard work you did during the week.
11. You don’t drink enough water
A lot of people don’t drink enough water. According to studies, drinking water or eating a water-rich salad or broth-based soup before a meal can help decrease how much you eat during the meal. Plus, staying hydrated helps prevent headaches, which can lead to stress eating. Try to drink at least 1 liter of pure plain water throughout the day.
12. You focus on calories instead of portion sizes
It’s important to understand and recognize how many calories you consume during the day, but your main focus should be onmindful portions. When you focus more on healthy portions, it changes your behavior in the way you eat, what you eat, and how you eat. Learning what normal portions are in all foods is key to managing calories naturally without needing to count them specifically.