3 Ways You're Sabotaging Your Weight Loss
You’re working hard in the gym and you’re paying attention to what goes on your plate but you aren’t seeing the results you were hoping for. You’re frustrated...and for good reason! Let’s talk about 3 ways you might be sabotaging your weight loss.
1. Taking the all or nothing approach
You meal prepped for the week, you packed a balanced lunch for work and you got your morning workout in-you’re feeling good. Until dinner; your partner ordered pizza, which you love. So you have two slices-and then figure, “I’ve already ruined the day” so you have one more, and then some of the chips that are in the pantry, and top it off with some ice cream before bed, thinking to yourself, “I’ll start fresh tomorrow.” We tend to feel that if we aren’t doing something perfectly-it’s not worth doing, and this simply isn’t true. Weight loss isn’t about perfection-it’s about consistency. Other ways the “all or nothing” phenomenon may present: it’s your birthday so it’s going to be a “cheat weekend,” you’re traveling so you plan to “start when you get back,” going off the rails with your nutrition on the weekends, etc. By taking the all or nothing approach, you are constantly starting over, feeling like you’re failing, and fostering a really negative relationship with food. Let go of the idea of perfection, and aim for balance!
2. “Diet Hopping”
Fad diets are all the rage. Whether it’s intermittent fasting, counting macros, keto, South Beach, Atkins, vegan, etc.-each will promise you results. However, results take time. Progress-if it’s sustainable-is slow, and never linear. Plateaus are expected...and NORMAL! A very common mistake people make, is hopping around from diet to diet, looking for faster results. The fact is, there’s no easy way; no trick, no magic pill, no particular food to eat to make you lose weight faster...and eating high fat for a few weeks before switching to Zone and then beginning to track macros does nothing but create stress for you [and your body] and get in the way of the consistency that is essential for sustainable weight loss. Any diet “works,” however if it’s not something you can do forever, then the results will be short lived. Instead of focusing on diets, focus on healthy habits and real food.
3. Drinking Your Calories
Whether it’s a smoothie or a few beers at the brewery, drinking your calories is one easy way to completely sabotage your hard work in the gym, and in the kitchen. If you look at the menu for a local smoothie shop, the standard sized smoothies average 500-650 calories...in one smoothie! Furthermore, these smoothies have upwards of 70 carbs in one cup! Alcohol can add up very quickly as well, and having the glass or two of [insert your beverage of choice] each night can really combat your weight loss efforts. Tips here: if opting for a smoothie-make your own and stick to one serving of fruit; keep alcohol to 1-2 nights/week and stick to 1-2 drinks (with water in between!) Sodas, juices, sugary energy drinks are laden with calories and offer zero nutrition-your best bet here is to replace them with water.
There’s no one size fits all approach with nutrition, and each of us may struggle with different things. Did any of these things resonate with you? If you need some help with creating a plan to reach your goals, a coach can help. Book a Free Nutrition Intro to learn about what we can do to help you.