Sometimes we do things that can sabotage our weight loss plans
Or we fail to do what we should do, to get results.
Here are some of those things and focusing on them might help you to change them. Knowledge is power, right?
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Weight loss is never very easy. When you first start on your journey to lose weight, you want to do everything you can to be successful. Some get rid of junk food from their kitchen. Maybe they put off eating out for the first month. Others immediately give up soda, bread and other high carb foods.
There isn't a one-size-fits-all method for losing your weight. But, there are things you can do unconsciously that can upset your weight loss plans, no matter how good they might be. Not sure if you are causing the failure of your weight loss goals?
Let's take a look at seven things you could be doing to sabotage your weight loss plans.
1 – Not controlling how much you eat
Are you good at measuring your portion sizes or counting calories for each meal? If you're not keeping track of what you eat, you could be taking in way too much. There are studies that show people frequently underestimate the number of calories they consume and it can stall your weight loss plans.
2 – Not being able to handle stress
How good are you at managing your stress levels? When you fail to take control of our stress levels it can contribute to multiple health problems including excess weight. It can also cause your cortisol levels to rise. This leads to your midsection expanding, and triggers an increase in appetite and your middle to gain more fat.
3 – You don't have enough high quality sleep
Never underestimate the power of a good night’s sleep when you're trying to lose weight. According to the National Sleep Foundation, we must get eight to nine hours of sleep each night for optimum results.Sleep deprivation is very bad for your health. It raises the risk for contracting diabetes, heart disease, sleep apnea, and obesity.
Bad sleeping habits raises cortisol or stress hormone levels in your body, causing it to hold on tightly to fat cells. Late night cravings also increases your weight.
Maybe you know the rules by now. If you don't then here’s a friendly reminder of what you need to do to achieve a healthy amount of sleep:
- Go to bed and wake up at the same time every day
- Stay away from alcohol, nicotine & caffeine before bedtime
- Keep your nap time to no more than 20 minutes during the day
Here are a few things you can do to control your portion sizes and calorie count:
- Use a weight loss app like Lose It or MyFitnessPal to help you monitor calories, fat, and carbohydrates you eat. This helps you adjust where necessary
- Keep a food diary throughout the day if you are not a fan of apps
- Be honest with yourself about what you are consuming that's potentially contributing to your weight loss stall
4 – Eating late at night is a big problem
Making too many late-night trips to the refrigerator? Eating late can really sabotage your weight loss goals. Eating triggers a variety of reactions within your body. This includes an increase in your blood sugar, body temperature, and other responses that can make it harder for you to burn fat naturally.
You should try to eat dinner three hours before you go to sleep. No more late-night snacking too. Choose snacks that are low in fat or high in protein. How about fresh cut raw veges with a low-fat dip?
5 – You're not getting enough protein
Protein can have a positive effect for losing weight. You don't need to adopt a Keto Diet if that is not your thing. Keto works well for losing weight though. However, diets that contain 15 to 25 percent protein can help you avoid consuming too many calories. Protein is filling and has a natural way of keeping cravings away.
6 – You're not exercising enough
You can completely change the foods you eat and have weight loss results. But, you need to also incorporate some form of physical exercise into your daily routine. This helps get your heart rate up and get your blood moving. You don't have to do a lot.
How about taking a long walk for 30 minutes to 1 hour. Try swimming or cycling to add a bit of physical training to your day. If none of these are to your liking, look for fitness classes like kickboxing, yoga or Zumba to get your blood flowing and calories burning.
7 – You're not drinking enough water
Water is a vital component of any weight loss plan. You must drink a minimum of eight glasses of water each day. This ensures you are adequately hydrated and that your body has the right level of hydration to transport vital nutrients that might contribute to weight loss. Studies show water boosts your metabolism.
These seven things are ways you might be sabotaging your weight loss plans. If one or more of these sabotaging acts apply to your lifestyle, change it as soon as you can and you'll experience better results.
It's important to be kind to yourself!
Resources Mentioned in This Episode