Even if you have started an exercise routine and are choosing healthier foods, many times you cannot lose weight the way you expected. While there are plenty of other healthy milestones to celebrate, you wonder what is wrong. One or more of these 25 things are to blame for your overweight loss goal not turning out the way it can.
Overeating healthy foods
Walnuts, avocado, whole wheat pasta, olive oil and dark chocolate are all natural and healthy, but they are not devoid of calories. It remains to be seen how much we eat of the good things. For example, avocado offers many health benefits, but a whole fruit has roughly more than 200 calories. Find out what are the ideal serving sizes for your healthy foods according to your diet.
Skip breakfast
Skipping breakfast may seem like a good way to save calories, but in reality your body is going to retain fat as it “thinks” it is starving. Keep in mind that people who eat breakfast regularly lose more weight, so be sure to eat breakfast every morning to get your metabolism going. Don’t just eat sparingly, include protein so you have sustainable energy and fiber that will fill you up for hours.
Control portions
When it comes to a balanced diet, we know that portion control is one of the keys to success. Keep measuring cups and spoons close at hand to make sure portion sizes are right, and learn how to give your body the “I’m full” signal to help you drop the fork when the time is right. And get on with your day.
Eat standing up
Eating standing up in the fridge or on the counter is not saving time and energy and can lead to mindless eating. It is best to designate time for snacks and meals that differ from other activities.
Not getting enough sleep
Using the time for workouts may mean less time to sleep, but getting enough sleep is important. If you’re trying to lose weight, you need extra energy to continue your exercise routine, and skimping on sleep can affect your body’s ability to Control your appetite: Not getting enough sleep stimulates your appetite hormones.
Overindulging in low-fat foods
Going for lower calorie foods can be misleading, as they are often loaded with extra sodium, sugar, or chemical additives to make up for ingredients that the company has removed or decreased. Not only are these light versions less nutritious, they also end up being “lighter,” which leads to eating more. You will probably end up consuming more calories this way than eating something with normal fat.
You don’t eat enough vegetables
Eating five to seven servings of fruits and vegetables a day is important for everyone, but dieters are more likely to lose and maintain weight, as a diet rich in plant-based foods offers a greater variety of nutrients with fewer calories – and all the fiber that keeps the body feeling satisfied for longer.
Believe that walking your dog is enough activity
A 15-minute walk is better than nothing, but don’t expect to see dramatic weight loss. You have to do at least 30 minutes of exercise a day to get your heart pumping. Exercises to burn fat and calories include running, spinning, interval training, hiking, and circuit training.
Don’t cut food
Something as simple as cutting down to dinner can help you avoid overeating problems. Cutting food into small pieces may seem a bit childish, but studies show that humans find smaller portions more satisfying and, as a result, are satisfied with less.
Drink sodas and soft drinks
Soda doesn’t offer any nutritional benefits, and continuing to drink is sabotaging your weight loss goals (even if you only drink diet soda). Studies have shown that people who drank two diet sodas per day or more had waists that were 500 percent larger than non-drinkers.
Your partner is not on the same healthy path
If your partner is on a similar trajectory it can be of great help for your weight loss goals, but if your partner is not on board, this can be one of the most negative factors for your goals and even your attempts to modify your Lifestyle. You can’t wait to lose weight if your husband constantly suggests ordering take out, wants to go out for ice cream, or encourages you to sleep instead of going to the gym. Communication and support are essential in this lifestyle and it is a great first step in finding commitments and responsibilities (for both of you).
Being addicted to condiments and dressings
A salad is one of the healthiest meals you can eat, but when you pair it with bits of bacon, goat cheese, walnuts, dried fruit, and ranch dressing, you can double the number of calories in an instant. You must be aware of the amount of extra calories that you add to your salad.
Do not drink water
In addition to staying hydrated, drinking water regularly, according to recent studies, can help you lose weight. Drinking water before meals helps promote portion control, and eating foods that contain a lot of water (such as fruits and vegetables) will fill you up faster, causing you to eat less. One small study found that even fresh drinking water can speed up metabolism and discourage cravings for sugary drinks like sodas and juices.
Not having time to have fun
Since stress has been shown to cause weight gain by triggering the body to eat more (especially foods high in sugar and fat) make sure you take time to relax and rest. And it’s an added bonus that so many fun activities (like dancing, hiking, or jogging) are already natural calorie burners!
You are on a diet
If you are on a diet and exercise plan, you cannot do it with little enthusiasm and wait to see results. Stay committed to your plan, and if you don’t feel motivated, remember what motivated you to start and write it down, cut out the sheet and stick it in a place where you can see it many times a day.
Going out to eat and lots of celebrations
Going out to your favorite restaurant is a great way to relax, but this usually means a great meal complete with appetizers, drinks, fried foods, and desserts. The number of calories is also a mystery, since many foods are not labeled. If you don’t want to give up your nights out, try splitting a meal with a friend, healthy shopping options like salads, and water instead of wine.
Not keeping a food diary
Writing down what you eat is an essential way to monitor your daily caloric intake. Don’t you think it’s worth the effort? A study found that those who were the most successful at losing weight monitored their food intake by keeping a journal.
Exercising on an empty stomach
If you regularly exercise without eating first, you should reconsider: When you exercise on an empty stomach, research shows that calories burned come from muscle, not fat. Eating will not only fuel your body, it also helps prevent muscle loss and you will have more energy for your workout.
A lot of treadmill and little muscle strengthening
If you live on the treadmill but never lift a pound, then you are missing one of the most important pieces of the fitness puzzle. Weight training not only prevents injury by strengthening the joints, it also increases muscle mass and increases metabolic rate. Bonus: thanks to a fast metabolism, you will continue to burn calories even after you have removed your sneakers.
Eating without thinking
Lining up mealtime with a screen like your computer or television can affect your weight loss goals. Designating a special time for meals without distraction will help you connect with food and eat less as a result. Sometimes people don’t realize how much they are eating when your mind is elsewhere.
Wearing clothes that are too big
Baggy clothes are comfortable, but they cover the body and allow you to forget about what you look like, and this can work against your motivation to go to the gym. Instead, opt for clothes that have a fitter silhouette to help make sense of your body image. Or, better yet, start the day with your sports team to inspire you to do something active.
Not eating enough
Starve yourself to save calories for later. Not only will it spoil your metabolism, it will also be counterproductive because at dinner time, that hungry feeling will probably cause you to eat more than you would if you had not saved the previous meal. Not only is starving yourself unsustainable for weight loss, but limiting yourself to small servings can lead to excess snacking between meals.
Skip entire food groups
Giving up entire food groups can lead to nutritional deficiency. Instead of, for example, eliminating all carbohydrates, you can focus on whole grains and monitor portion control.
You never enjoy
On a healthy diet, eating a little French fries or a piece of chocolate cake every now and then isn’t going to ruin your weight goals. One study found that a daily variation of up to 600 calories will not be reflected in your waistline, as long as you maintain a long-term healthy diet and healthy lifestyle.
Eating unhealthy after training
A post-workout snack is just that, a snack. And unless it’s mealtime, what you eat after an average workout should be around 150 calories. Since healthy foods like dried fruits can be high in calories, you should control the amount and avoid the above points when eating without thinking.