Are you damaging your weight loss efforts? Is it your environment? Are you going overboard? There are many ways that you can sabotage your weight loss goals, and not even realize you are doing it. Here are a few examples of the mistakes you might be making.
1. Not Eating Enough
It sounds like backwards logic, but one of the things that many dieters do is eat too few calories. Not only is this pure torture it will also lead you to break your diet and eventually binge on unhealthy foods, which undoes all of the work you have done and can inhibit future weight loss endeavors.
Women should not limit their daily intake to less than 1,200 calories a day and even 1,200 is considered in the low range. You can find many calculators online that will help you figure out what the right calorie range is for your body to lose or maintain weight.
2. Guessing Portion Sizes
Portion sizes are tricky, and it is easy to think you are eating less than you really are. Marketing specialists know this and so food labels can be tricky, remember they are not trying to help you meet your weight loss goals, but instead their objective is to get you to buy their product. While the label may state 1 serving, it is important to verify what that means, by checking the “servings per package” number.
Overeating is just as bad as under eating. One of the best ways to combat this is to measure out exact portions; it will help you more accurately track just how many calories you are eating. Measuring cups, a scale and carefully reading the labels on your food is a great way to make sure you are getting what you really need.
Remember that you do not have to do this forever, experience will allow you to master portion sizes, and after a while, you will become much better at being able to eye them with accuracy.
3. Midnight Snacks
Boredom and snacking go hand in hand. One way to skip those midnight cravings is to hit the hay before they come. If that is not manageable, then make sure you are saving enough calories to cover your midnight meal; otherwise, it will undo all your day’s efforts.
There are many low calorie options to help your nighttime hunger, for example, 5 almonds, half an apple and a glass of water or a handful or carrots or celery sticks. These will help stop your munchies without adding a meals worth of calories to your daily intake.
4. Getting Lazy In The Gym
Sticking to an exercise plan is hard, and if you are doing the same type of workout repeatedly, it can be difficult to find the motivation to keep with it. One way to help fight this is to switch up your workouts often. Try an invigorating hot yoga class one week and a new circuit at the gym the next. Take a step aerobics class the next and then do some Kettlebell training. Making regular changes will keep you from getting board as well as boost your results because the body will be challenged.
5. Yo-Yo Dieting
Yo-yo dieting is one of the worst things you can do, we know how popular and interesting the latest diet craze might sound, but the true key to healthy and lasting weight loss is committing yourself to a healthy diet and exercise as a lifestyle.
Those crash diets might work for a little while but they will not work in the long term. Usually, you will gain back all of the weight you lost and sometimes even more.
Think about it, how many times have you lost 10 pounds and regained 15, lost 20 pounds and regained 25? This can be a hard habit to break, but really the secret to lasting weight loss is to eat right and exercise regularly not by starving yourself or eating nothing but cabbage soup for a month. When you commit to sustainable lifestyle changes, you will never have to diet again.
6. Boring Food
No one wants to eat tasteless chicken breasts for dinner every night. Instead, find ways that you can spice up that plain food and give your taste buds a treat without adding a bunch of calories.
Herbs and spices are a great way to do this. Healthy marinade is another. Cooking methods matter too, open fire grilling adds great flavor without calories and is one of the healthiest ways to cook fish, chicken, and beef.