Losing weight can be tricky business: When you’re insanely busy, it can be tough to focus on your goals in a healthy, sustainable way, let alone work towards them at all. It’s easy to fall into pitfalls, but hey, knowledge is power—when you know the traps you’re most likely to fall into, it’s easier to steer clear.
- Focusing on what you CAN’T eat. So many people embarking on a weight loss journey focus on what they can’t have – no sugar, no alcohol, no dessert, no bread, no cheese. Shift your focus instead on what you can have and make a list of all the filling and nutritious super foods out there.
- Adopting an all-or-nothing attitude. Don’t eliminate foods you love. Too many people who are trying to lose weight develop the all-or-nothing attitude. This way of thinking can be detrimental in the long run. Instead of depriving yourself of foods you love, learn how to incorporate them into your diet in a healthier way. For example, love pasta? Instead of adding a creamy high fat sauce, add lots of veggies, grilled shrimp, and toss in olive oil and garlic. Can’t live without bread? Well, you shouldn’t have to. Make a healthy sandwich for lunch on 100 percent whole grain bread with grilled chicken, avocado, lettuce, and tomato.
- Not having a solid plan. Not having a solid, realistic plan is a mistake. People should set themselves up for success by coming up with small, challenging yet attainable action steps to work towards. Start off with a few actionable and specific goals for the first week. Once you master those, keep adding on. Before you know it, those action steps will become lifelong healthy habits.
- Cutting out an entire food group. When you are trying to lose weight and you cut out an entire food group, like carbs or meat, this usually just results in an unbalanced diet and even deficiencies in certain nutrients. Plus, for most people, this is not sustainable for a lifetime. Words of advice – if you couldn’t do it for the rest of your life, it’s a diet that’s probably not going to work in the long run.
- Replacing meals with liquids. Green juices and smoothies are very popular, and a lot of people will use these as meal replacements. Unfortunately, oftentimes these beverages aren’t made up of the right mix of nutrients. Green juices lack fiber and protein, which are key nutrients in keeping you full and helping you meet your nutrient recommendations, and smoothies are typically loaded in sugar from juice, sweeteners, or too much fruit, and can be really high in calories from over-sized portions of healthy fat sources like nuts and seeds.
- Eating too few calories. One of the biggest pitfalls I see constantly is people falling into the calorie counting trap. Sounds counter intuitive but trust me – you need to eat! We live in a culture that is so obsessed with calorie counting that oftentimes we are depriving our body of the very nutrients that will actually help us not only to live healthier, but lose more weight. What you eat is just as important as how much you eat.
- Steering clear of healthy fats. Unfortunately too many people still fear fat and are stuck eating low-fat or fat-free versions of food, a holdover from the fat-phobic days of the ’70s, ’80s, and ’90s. A moderate amount of fat is important as it helps with satiety. Plus, people end up replacing fat with refined carbs, which we now know can have a detrimental effect on health and weight. Include healthy fat at every meal, in the form of nuts, seeds, liquid oils, avocados, oily fish, soy, and dairy products.
- Ditching fruits and veggies with high sugar content. Cutting out certain fruits and vegetables because you think they contain too much sugar is just ridiculous. Sure, some do contain a bit higher amount of naturally occurring sugars, but they also contain fiber, which helps counterbalance the effect on blood sugars. Compared to highly processed snacks and drinks, there is nothing to be worried about.
- Relying on weight loss pills and supplements. The bottom line here is if there was a pill or a potion that really worked in the long term, then not one of us would be talking about weight management at all! The weight loss industry is so successful because we are so desperate to find a quick fix. The only long-term effective weight management skill is to change the way you think about fueling your body. We need to think of food as fuel for daily living and to fuel it the best way we can. The rest takes care of itself.
- Taking the weekends off from healthy eating. You should take the weekends off from your job, not your diet. Sure, you can still have fun and go out to eat on the weekends, but make an effort not to stuff yourself to the brim with food or drinks. Simply eating mindfully when you are enjoying good food can be enough to not wreck your hard work during the week. If the weekends are a problem for you, consider weighing yourself Friday mornings and Monday mornings. If you see that number routinely creeping up on Monday, try changing your weekend routine to include more exercise and healthier food choices.
- Not drinking enough water. A lot of people simply don’t drink enough water. Changing this habit is one of the easiest ways to help your health. Studies show that drinking water or eating a water-rich salad or broth-based soup before a meal can help decrease how much you eat during the meal—plus, staying hydrated helps prevent headaches, which can lead to stress eating. Figure out how you prefer to get your water: Do you like a bottle with a straw or a wide-mouthed top? Whatever your preference, keep a water container at your side as often as you can. You’ll reach for it a lot more if you don’t have to get up to fill a glass.
Til next time, train smart, eat well, and be better
See you Monday for Day 11 of the 12 Days of Fitness!
Just in case, here’s what you might have missed:
Day #1 – 6 Tips for Avoiding Holiday Weight Gain
Day #2 – Cholesterol Myths You Need to Stop Believing
Day #3 – Festively Fit: Staying Fit Over the Holidays
Day #4 – 10 Fitness Myths That Need to Die
Day #5 – 9 Ways to Trick Yourself Into Feeling Full
Day #6 – The Cult Of Supplements And The Dangers Of Multi-Level Marketing
Day #7 – The First 5 Things Nutritionists Will Tell You To Cut From Your Diet
Day #8 – Dispelling 5 Common Training Lies
Day #9 – Fitness is a Choice and Mindset