Do you think you eat well a lot of the time but see little to no progress when it comes to weight loss? Are your days crammed with so much that what you eat is sometimes an afterthought? Unfortunately, you might be sabotaging your weight loss and not even know it. If you are doing any of the following six things, you might want to make some adjustments to your plan to keep your weight loss on track.
When you’re at the grocery store, do you go for food that has “low-fat” or “zero fat” on the label? In order to make the food still taste good, manufacturers often add a lot of sugar. Fat doesn’t make you fat, sugar does. Foods such as eggs, coconut, and grass-fed meat are often looked at as being bad due to saturated fat, but they are healthy foods. We need omega-3 fats that are in foods such as salmon, sardines, mackerel, walnuts, and flax seeds, so by avoiding fat for fear of gaining weight, you’re sabotaging yourself.
Skipping meals to lose weight or maintain a healthy weight isn’t the way to go. Sometimes, you might skip meals due to time constraints, but it’s important to make time to eat. You want to start your day off right by eating breakfast, providing your body with protein, fat, and slow carbs to help you function properly. Skipping meals can cause your blood sugar levels to drop, which leads to fatigue and have you searching for something that is likely unhealthy to boost your energy.
Not Enough Water
When we get dehydrated by not drinking enough throughout the day, energy levels plummet, and we can mistake thirst for hunger. Next thing you know, we’re in the fridge or the cupboard or heading to a drive-thru for something to eat. Making sure you drink two to three litres of water every day can ensure you get needed hydration, and can help keep you from overeating.
Failing to Plan
Not having a plan to help you stay on track with healthy eating is asking for trouble. Plan to take a healthy lunch to work rather than eating out at a fast food restaurant, and bring healthy snacks with you so you’re not tempted to eat junk. Likewise, make a list when you go grocery shopping and schedule it after you eat, not when you’re hungry. If you go when your stomach is rumbling, you’re more likely to buy unhealthy food. I’m sure we’ve all been there at some point!
Eating When You’re Bored
When boredom sets in, that’s when you might find yourself looking for something to eat. I had a client who said she ate more when she was at work than when she was at home. At home she had more to do than she did while at work, so was constantly grazing at her desk. A good way to combat this if you’re prone to munching when you’re bored to tears is to stop and ask yourself if you’re really hungry. The answer more often than not will be “no.” Call a friend, read a book, go for a walk, or do something else that will get rid of your boredom. Pay attention to your body. It will tell you when you’re hungry.
Too Much of a Good Thing
Nuts provide us with antioxidants, healthy fats, fibre, and vitamins and minerals, but they are high in fat, so you can’t go crazy on them. Eating them mindlessly is never a good idea. Watch your portion size, and eat raw, unsalted nuts. A handful as a snack is good.
There are other ways you could be sabotaging your weight loss, but I’ll save those ways for another post. In the meantime, if you find you do any of the above, choose one to tackle in the coming week so you don’t hinder your weight loss.