Dieting in the hopes of losing weight is a common pursuit. Changing the way you eat can lead to weight loss, though some diets may not be sustainable long-term solutions for health and wellness. Yo-yo dieting can create patterns of gaining and losing weight that can cause you to become frustrated or disappointed with your well-intended efforts.
Rather than thinking of your weight-loss efforts as a short-term diet plan, try to begin transforming your lifestyle to accommodate ongoing proper nutrition and healthier habits. Changing your habits takes time, effort and attention to detail. Here are some common diet mistakes that could be holding you back.
Waiting for Your Healthy Eating to “End”
By racing to the finish line of your “diet,” there can be a false perception that once it’s over it will be easy to maintain your weight loss long term. More often than not, if you return to previous eating habits, the weight you lost may find its way back. To maintain your healthy weight, you need to modify your eating habits for life—which is why we refer to SlimGenics as a lifestyle change, not a diet!
Not Getting Enough Water
Staying hydrated is essential to achieving your weight-loss goals. Dehydration can pose as hunger, so it’s possible you could be eating when you are really just thirsty! SlimGenics recommends drinking 80 ounces of water each day for best results. Add some lemon, lime, fresh berries or cucumber for a refreshing twist on plain water!
Whether you’re too busy at work or you just aren’t a breakfast person, skipping meals could be significantly harming your weight-loss efforts. Surprisingly, research shows that people who skip breakfast oftentimes weigh more than those who eat within 45 minutes of waking! While you may think skipping a meal will save calories, chances are you’ll end up eating more calories during your other meals.
Not Checking Labels
While you may have kicked soda to the curb and said goodbye to fast food, common processed grocery items are still unhealthy. Read the labels! Check the ingredient list and look for things like sugar, high fructose corn syrup and high sodium levels. If you can’t pronounce an ingredient, it’s probably not something you want to eat.
In the past few decades, portion sizes have become noticeably larger. We’re used to serving the portions we see at restaurants at home. Even if you’re eating relatively healthy, if your portions are too large you may be hindering weight-loss results. Use smaller plates and bowls to facilitate smaller portions and double check serving sizes by measuring.
Fat, calories and sugar can lurk in many of our favorite things, from juices to the creamer we like in our coffee. These calories are considered “empty calories” because they serve no real nutritional value. By making simple modifications like using unsweetened almond milk with cinnamon in your coffee or learning to press your own sugar-free juices, you can save yourself some calories in the future with minimal effort.
It’s easy to make healthy food unhealthy with unnecessary additions. High-fat toppings like bacon, cheese, croutons and creamy dressings can convert a healthy salad into a high-calorie meal. Trade croutons for nuts, replace cheese with dried fruit and add lean meat. Opt for spices, not sauces, when cooking and try your hand at creating your own low-calorie condiment options with things like mustard, Greek yogurt and different types of vinegar.
A few chips here or a handful of popcorn there may seem insignificant, but these little snacks do add up. The desire to snack can creep up when you’re bored, tired or upset. To avoid over-snacking, resist the temptation to eat food right out of the bag or box and consider portioning out your snack foods into smaller bags. If you’re used to eating in front of the television, replace your snack of choice with something healthier, like raw vegetables or hot herbal tea.
By modifying the way you eat and the way you think about your health, you can help deter habits that may unintentionally derail your weight-loss efforts. Make these small, sustainable changes in your everyday life and take the first STEP toward a healthier you TODAY!