Weight loss is one of the common resolutions made at the beginning of the year. Many of us start the day with a healthy breakfast, hit the gym, and stick to a low-calorie diet. However, we soon give in to our cravings and slip back into our old, unhealthy eating habits. Here are the common mistakes most people make that prevent them from losing weight.
Not eating breakfast
Skipping out on this important meal sets you up for overeating throughout the day, especially when you give in to your cravings at lunchtime or snack time. Even if you’re not hungry in the morning, try to eat something small and healthy. Eating breakfast keeps your blood sugar steady and helps you avoid overeating later in the day when your body craves sugar for energy.
Dieters who skip meals often end up overcompensating later with calorie-heavy foods when they finally give in to their hunger. Breakfast doesn’t have to be large; consider a small bowl of oatmeal with protein powder or some Greek yogurt topped with fruit to get your day off to a nutritious start.
Going on fad diets
Cutting back on your calories too much or going on fad diets can backfire when it comes to losing weight. Your body goes into starvation mode and hoards fat to protect itself against future famines. So when you suddenly cut down on your calorie intake, your body holds onto everything it can to keep you fed. This can lead to serious metabolic problems down the road. For example, you might experience insulin resistance, inflammation, high triglycerides, low HDL levels, and more.
So how do you overcome this mistake? Slowly restrict your calories so that your metabolism doesn’t suffer too much. Increase your energy expenditure by incorporating more movement into your day and trying to stay more active. And don’t forget to get enough sleep so that you aren’t burning the candle at both ends.
Focusing only on exercise
Often, people focus solely on diet and exercise when trying to lose or manage weight. But there’s one more crucial thing to consider—sleep. Sleep deprivation is becoming common in the US today, and it’s affecting our health in a number of ways. Not getting enough sleep can make it harder to burn fat, lose weight, and even build muscle. It can also weaken your immune system and make you more prone to illness.
And, of course, it also wreaks havoc with your energy levels. You might find yourself feeling really hungry all the time because you’re not getting enough fuel to power your day. This
Forgetting to Exercise
Exercise plays an important role in your weight loss journey. Exercising increases the number of calories your body burns not only during your workout but also for hours afterward. Not only that, but it also helps control your appetite by increasing levels of appetite-reducing hormones such as leptin and ghrelin.
Eating the wrong foods
Foods that are high in sugar can contribute to tooth decay and cavities, as well as weight gain and other health issues. Some of these sugary foods are obvious – cupcakes, candy, soda – while others are more unexpected. For example, certain salad dressings are packed with sugar, which throws off the healthy diet you’re trying to build for yourself. What is your best option? Avoid all added sugars.
Other foods to avoid include anything fried or greasy; those types of food are typically cooked in unhealthy oils that clog your arteries and contribute to heart disease. Many fast food restaurants are guilty of using these oil-heavy ingredients to make tasty dishes that are also bad for you – think French fries, fried chicken, and onion rings. Also, stay away from processed foods as much as possible because they typically contain high amounts of sodium, which is a silent killer when it comes to high blood pressure.
Getting too restrictive
It can be easy to fall into the trap of thinking a certain food or meal is off-limits. However, this can lead to feelings of deprivation and hopelessness. In addition, it can lead to overeating when the person finally gives in to temptation. Instead, focus on moderation. If you do splurge on a meal or a snack, don’t beat yourself up about it. Just get back on track with your healthy eating plan tomorrow.
In addition to getting too restrictive with food, many people also make the mistake of choosing diets that are simply too hard to follow over the long term. They might be unrealistic in their restrictions, require eating foods that a person doesn’t like, or simply are not sustainable for the long term. Choose a healthy way of eating that you can stick to for life, not just for a few weeks or even a few months. If you stop eating certain foods, you will likely end up gaining back any weight you lost once you go off the diet plan.
Doing too much cardio
Losing weight too fast is not healthy, and it can put you at risk for muscle and joint pain, as well as fatigue. Instead, focus on eating healthy foods that are low in fat and calories, such as lean protein sources and fresh produce.
Giving up too soon
Losing weight is hard, especially when you have a lot to lose or a lot of bad habits to break. However, it’s incredibly important that you don’t give up! Weight loss isn’t an overnight process; instead, it requires you to make permanent lifestyle changes that improve your physical and mental health.
Please reach out to our practice in Wyandotte, MI, to have a consultation with our doctor, Dr. Abrahamson. Please call us at (734) 287-3000 or schedule an online consultation, and we’ll guide you further.