Even if you’re doing everything right and sticking to your diet and exercise plan, there are a lot of things that can still get in the way of your weight loss goal. They may not be sabotaging your efforts on purpose, but we all have habits we aren’t even aware we might be falling prey to.
We all agree that processed foods and excessive sugar are considered harmful, while healthy fats and whole meals full of fiber are ideal. kiwiwell brought you 8 common mistakes that prevent people from reaching their weight loss goals, according to many top weight loss specialists.
1. You’re Not Eating Protein in the Morning
It’s a common misconception that all calories are created equal. Calories from protein have been shown to increase metabolism and help you feel full longer, which is why experts recommend making a good chunk of your daily intake active.
Try incorporating a healthy breakfast containing avocado toast with an egg, cheese, smoked salmon or even spinach wraps. Other examples of great foods to start your day with are yogurt, cottage cheese, bacon, and of course oatmeal.
2. You’re Regularly Drinking Soda
Soda is one of the biggest diet saboteurs out there. Thanks to all of the chemicals you can find in soft drinks, even diet sodas are terrible for your health. One study found that participants who drank at least one soda per day had a 33 percent higher risk for type 2 diabetes than those who didn’t (regardless of whether or not they were obese).
Soda has been linked to weight gain, tooth decay and other health problems like osteoporosis. If you want to drop pounds and keep them off, cut back on the bubbly beverages.
3. You’re Not Eating Enough Fiber
Most of us fall short when it comes to getting enough fiber in our diets. We are constantly bombarded with products that have low-fat labels on them, but this doesn’t mean they are good for you. Many of these so-called “healthy” foods actually contain more sugar than their full-fat counterparts.
One of the most important reasons to eat fiber is that it will fill you up faster. Fiber slows digestion, making it easier for you to avoid a crash later on. It also prevents the excessive rise in blood sugar that plagues diabetics and leaves them feeling tired for hours.
4. You’re Imbibing Too Much Alcohol
Alcohol is often overlooked as an obstacle to weight loss. People tend to make the mistake of thinking they can drink whatever they like and still lose weight if their diet is decent, but this isn’t how it works. One recent study found that obese women who were trying to lose weight were able to drop six percent of their body weight by quitting alcohol for three months.
In fact, the calorie content in one glass of wine with 140 calories is equal to a slice of bread. Whether you cut back on your drinking or quit entirely, it will absolutely help you shed those pounds.
5. You’re Not Grateful for What You Have
According to a study, people who are grateful for what they have are more likely to eat healthily. This is because they cherish these choices and understand that food isn’t being taken away from them. When you’re less focused on the fact that you can’t have something, it’s easier to make other healthier choices.
It results in you making better food choices when you are not deprived of the foods that you desire because you are so focused on getting them. You can train your brain to look for the good things in life, rather than the bad.
6. You’re Still Afraid of Fat
Many of us were taught as kids that fats are bad for you, but this is simply not the case. In fact, healthy fats can stave off hunger and help you stay slim. One study found that people who ate a breakfast containing monounsaturated fat felt more satisfied all day long than those who opted for cereal. Healthy fats also keep your skin and hair healthy, too.
7. You’re Still Eating Pre-Packaged Foods
If you want to lose weight effectively, one of the best things that you can do is stop buying pre-packaged foods. Not only are they loaded with chemicals and preservatives, but they’re usually loaded with sugar, too.
One way to avoid the temptation of thinking you need packaged food is to make your own snacks at home. Keep nut butter or trail mix on hand, or make some muffins for when you get hungry between meals.
8. You’re Overdoing the Exercise
Exercise is a great way to boost weight loss, but there can be too much of a good thing. Do you have to go to the gym every single day? Of course not! Some people do, but that’s because they are obsessive and likely have other issues going on in their lives. Do you absolutely have to work out nearly every day in order to lose weight? No. If you go overboard, it can actually slow your efforts because you burn yourself out and get frustrated when the scale doesn’t move fast enough.
With all this in mind, don’t be afraid to pull back on the reins once in a while. If you do, you’ll likely notice more weight loss.
The key to losing weight and living a healthier life is making small changes over time. Start by avoiding these 8 mistakes that prevent people from ever reaching their goals, then take it one step at a time!