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7 Ways You're Unintentionally Sabotaging Your Weight Loss Goals
ScaleWars Jul 31, 2015 11:14 am
Does this sound like you? You eat healthy foods most of the time, you work out, you take your vitamins and supplements, and yet you're still not reaching the goals you've set out for yourself. You feel like you're doing all the right things, but the weight just won't come off. No, it's not your genetics and you're not a freak of nature. In fact, you're likely getting in the way of your own goals without even knowing it! Here are 7 Ways You're Unintentionally Sabotaging Your Weight Loss Goals and how to fix them.
1. You're eating too much.
Many people confuse eating healthy foods with eating to achieve your health and fitness goals. I know you're thinking what? , but let me explain. Just because the foods you're eating are healthy, doesn't mean you can eat endless amounts of them without consequences. For example, fruit is good for you, but eating too much fruit will hinder your goals. At the end of the day, if the amount of calories you're taking in is higher than the number of calories you're burning each day, you're going to add to your waistline.Conversely, if you're eating too much fruit and not eating enough protein, you'll have difficulties adding the muscle you've been working so hard to build.
Quick Fix: Keep track of the amount of food you're eating. Listen to your hunger cues and check your portion sizes. Make sure your meals are balanced with proteins, carbs, and fats to ensure you're getting enough of each macronutrient.
2. You don't eat enough.
So based on the last statement, surely by eating less food, you'll lose more weight. Right? Wrong. Your body needs fuel to run, just like your vehicle. By skimping on food, you're cheating your body out of the nutrients it needs to run efficiently. You're also telling your body that it needs to hold onto the food you do eat, since it isn't sure when it will get more.
Quick Fix: Eat at least 3 balanced meals per day and 2 snacks. By eating every few hours, you'll keep your metabolism running high and you'll ensure that you're getting enough food to support your activity for the day.
3. Just a bite.
Those little bites you have while you're cooking, walking past the kitchen, making the kids lunches, or while gathering in the lounge at work add up! They are typically mindless and most of us don't even realize we're doing it, let alone count it as part of our food intake for the day. The truth is, even those bites have calories.
Quick Fix: Save the bites for the special foods you can't live without.
4. Your fitness tracker is lying to you.
While the use of fitness tracking watches are all the rage right now, they are being used improperly. People have started to use these as their lifeline, believing every piece of data they spit out. Unfortunately, our technology just isn't that perfect yet. While your fitness watch will tell you a lot about your body, there is plenty that it will not and cannot tell you.
Quick fix: While it can be a good tool to use to measure your efforts, don't live by these numbers. This means that if you run on the treadmill for 30 minutes and it says you burned 300 calories, don't think you can go eating 300 calories worth of extra food. Odds are, the numbers aren't completely accurate and you may end up consuming more than your body needs, hindering your goals without even knowing it.
5. You buy trigger foods.
If you know that having a bag of potato chips in your pantry is going to entice you, there's a simple little trick you can use to ensure that doesn't happen: don't buy them.
Quick Fix: Keep healthy foods around you, and healthy foods you will eat. Save the treats for special occasions and don't buy the foods that you know will end up derailing your efforts at 10pm on a Tuesday.
6. You're not drinking enough water.
This one sounds like a minor problem, but in fact, it's a big one. While there are several reasons that this factor will hinder your progress, I'll highlight a few of the big ones. First off, thirst and hunger are often confused with each other. When your stomach growls, you may think you're hungry when you're actually just thirsty. You know when you've finished eating and you get the feeling you want something more? Instead of reaching for a snack or dessert, reach for a glass of water first. This is usually what your body is craving, since it now has to work to digest your food. Water also assists in several bodily processes including nutrient absorption, energy expenditure, and fat loss. Without enough water, you're slowing down your machine and making your body work harder than it needs to.
Quick Fix: Bring a water bottle with you wherever you go. If you don't like refilling constantly, buy a gallon and make it your goal to finish all or most of it by the end of the day.
7. You're not sleeping enough.
Lack of sleep can cause a myriad of problems in your life, from poor work quality all the way to serious health conditions. When it comes to your health, sufficient sleep is an absolute necessity. When you're tired, you're more likely to make poor food choices, you're likely to drag through your workouts, and your cortisol levels (the hormone responsible for metabolising fats, proteins, and carbohydrates as well as suppressing the immune system) increase too much, which causes belly fat to accumulate.