1. Unless your weight loss plan is proactive and personalized, your weight loss efforts are destined to fail.
Fix: Keep it real. Figure out what will and will not work for you personally. If you’re too busy to cook on weeknights, spend a few hours on the weekend to shop and prepare meals you can enjoy throughout the week. Get some healthy crockpot recipes so that a healthy dinner is cooking while you go about your day.
2. Too many foods on your “bad food” list.
Fix: Do not cut entire categories of food from your diet. According to Dayle Hayes, M.S., R.D., a nutrition consultant, “Any time you eliminate whole food groups (such as dairy, carbs, and high GI foods like carrots and beets), you wipe out important nutrients.” So tackle the bigger issue of planning, shopping, and preparing meals that contain some of the healthy foods on your “bad food” list.
3. You’re gaining in the double digits. Gaining 10 or more pounds is going to require a bigger commitment to weight loss than if you only gain 5 pounds.
Fix: Nip weight gain in the bud. Keep a food diary to track calories and emotional eating. Get monthly body fat checks. By reviewing your progress regularly and making small, doable changes to your eating and exercise habits, the next time you step o n the scale, you will see results.
4. You don’t plan ahead.
Fix: Getting hungry is normal, so instead of denying the fact that you will get hungry, plan ahead for the times when you know you’re going to feel those hunger pangs; otherwise, you’re likely to eat too much of the wrong foods. Never go more than 4 to 5 hours without eating. Also, bring health lunches and snacks to work that you can eat at your desk.
5. You cut out all fat. A low-fat diet is a great way to lose pounds, but cutting out all fat is bound to fail you.
Fix: Recent research shows that eating a little more healthy (most monosaturated fat) combined with a diet rich in fiber and lean protein (like skim milk) can actually help you lose weight because you will stay full longer. Enjoy controlled portions of fatty foods like olive oil, avocados, salmon, and nuts, and you might just find it easier than ever to lose those unwanted pounds.
6. You forget about calories. Research shows that many of us forget what we eat during the day or ignore anything we don’t actually see in our food (secret sauces, added fat, sugar and calories we sip instead of chew).
Fix: Pay attention to what you’re eating. Too many nibbles and sips can quickly add up and those “lost” calories will show up on your butts, abs, and thighs.
7. You cut out all meat just to shed unwanted weight. Deciding to go vegetarian has many great health reasons, but weight loss isn’t one of them. Why? Because most people who eliminate meat aren’t eating that much of it to begin with. In fact, research shows that many people who completely cut meat out of their diet actually gain weight because they replace meat with piles of pasta and rice (foods that more than make up for meat calories without providing protein’s staying power).
Fix: For a smooth transition to a meat-free lifestyle, consider taking a vegetarian cooking class or consult with a nutritionist for a healthy eating plan that satisfies you and coves all nutritional bases.
8. You’re stuck on the same meals. When it comes to your diet, you eat the same “safe foods” (yogurt, salad, grilled chicken) every single day of the week. However, too little variety can leave you feeling deprived. Eating the same thing every day can lead to food cravings, binge eating, and weight gain.
Fix: Try different flavors of yogurt or cereal for breakfast, mix and match a few of your high-fiber cereals with a variety of fruits, mix chicken into a savory soup. Basically, add some variety to avoid burnout.
9. Forgetting exercise. When it comes to weight loss, one of the biggest mistakes that people make is not realizing that some type of physical activity is key to losing those unwanted pounds.
Fix: Try to get in some type of physical activity at least 5 days per week. Whether it be walking, aerobics, weight training, walking the dog, anything that requires some movement. Don’t forget that everything you do will count towards your daily activity requirements, including cleaning, taking the stairs instead of the elevator. Exercise is key not only to losing weight, but your overall sense of health and well-being.
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