They say losing weight is easy. It’s keeping it off that’s hard.
But what if it isn’t easy? What if no matter what you try the numbers on the scale just won’t budge?
If you’ve resolved to make THIS the year you finally beat the battle of the bulge, but nothing is happening yet you might feel tempted to give up already. Or even worse, you could be considering trying a risky prescription pill.
Don’t do either.
Weight loss diet mistakes you’re likely making
When weight loss diet fails throwing in the towel may SEEM like a reasonable move. But you could be just one small change away from finally shedding those stubborn extra pounds for good.
Following are six often overlooked weight loss diet mistakes that could be standing in the way of your finally shedding those stubborn extra pounds.
1. Artificial sweeteners:
Although artificial sweeteners were designed to help us lose weight they actually can do the exact opposite. A growing stack of studies has linked them to weight GAIN.
If your weight loss diet has stalled almost before it has started, artificial sweeteners could be the cause. Commit to eliminating these fake sugars from your menu and chances are the numbers on your scale will start dropping.
2. Liquid calories:
Your morning fruit juice, your afternoon latte, and your evening glass of wine all come with calories nd carbs, of course. But it’s easy to forget them, underestimate their impact on your weight, or merely pretend they “don’t count” since you didn’t have to chew them.
A glass of wine can add anywhere from 135 to 200 calories and four or five grams of carbs to your bottom line. A medium latte made with milk weighs in at around 150 calories and over 11 grams of carbs. And a glass of orange juice adds 112 calories and about 22 grams of sugar to your count.
When you’re trying to slim down keep in mind loading up on liquids could be standing in the way of you reaching your weight loss goals.
3. Overestimating workouts:
You just finished working out, and you’re sweaty, exhausted, and feel like you just burned through a million calories. Don’t be fooled, you’ve likely used up far less than you believe.
A 180-pound person walking three miles an hour only burns about 285 calories, and 30 minutes on the stationary bike will eat through roughly 300 calories. And your body needs to burn through all your stored carbs before it turns to fat-burning for fuel.
In other words, that second helping or decadent dessert can entirely undo the effort you put in at the gym. Remember the old adage, you can’t outrun (or outwalk) your fork.
4. Too FEW fats:
Sticking to a fat-free weight loss diet is likely to do you far more harm than good. Your body craves fats and needs them to stay healthy. And they’re necessary to absorb many vital nutrients including carotenoids, phytochemicals, and vitamins A, D, E, and K.
Experts say a good balance of healthy monounsaturated and polyunsaturated fats reduces your risk of heart disease. And despite years of being vilified, there’s no solid evidence that a moderate amount of saturated fats, such as you’ll find in butter and coconut oil, is harmful.
Fat-free foods, on the other hand, could be sabotaging your efforts to lose weight. Fat makes food taste good, so when food manufacturers suck palate-pleasing fats out of foods, they often dump in extra sugar to make them more appealing. Plus fat-free eating can leave you feeling unsatisfied, leading to overeating.
Returning avocados, nuts, wild-caught fatty fish, olive oil, coconut oil and organic grass-fed meats to your diet could be the key to jumpstarting your stalled weight loss.
5. Too much or too little sleep:
According to the Mayo Clinic, getting less than five hours of sleep a night… or getting more than nine… can make it harder to lose weight. And that’s because both too much and too little sleep can mess with the hormones that regulate hunger, so you end up eating more.
Aim for seven to eight hours of high quality sleep a night, and you may soon find yourself needing to tighten up your belt a few more notches.
6. Overdoing healthy foods:
It turns out there’s such a thing as getting too MUCH of a good thing. If you’re making all the right moves… such as exercising, eliminating added sugars, and eating plenty of healthy fats and lean proteins… but you’re STILL not losing weight the problem may be QUANTITY not quality.
When you want to lose weight, you have to burn through more than you take in. Which means even if your food choices are all healthy ones if your portions are too large you still won’t lose weight. Keep making those smart food choices, just cut down on how much of them you’re eating.
Don’t let these common weight loss diet mistakes stand in the way of your weight loss goals.
She is an advocate of self-education and is passionate about the power of group knowledge sharing, like the kind found right here on HealthierTalk.com. Alice loves to share her views on holistic and natural healing as well as her, sometimes contentious, thoughts on the profit-driven inner workings of traditional medicine.
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