Losing weight and keeping it off is hard, there’s no doubt about that. You can start a plan with the best of intentions, but have it go falling by the wayside shortly after. This can lead to gaining the weight back (plus a little more) and being trapped in an endless cycle of yo-yo dieting. All the while causing you to develop further issues around food, such as guilt and shame. If you really want to shift the weight for good, here are a few of the things you could be doing that may well be sabotaging your losses.
Having The Mentality ‘A Little Bit Won’t Hurt’
You can feel like a saint choosing a salad for lunch, and so when your friend or partner’s order arrives you figure pinching just one french fry from their plate won’t hurt. Just a taste of their dessert or a sip of their delicious, calorie-laden drink. You haven’t ordered it for yourself, and it’s just a taste- right? The problem is, all of these little mouthfuls can and do add up. Something isn’t devoid of calories just because you didn’t buy it for yourself. You might find yourself picking and nibbling on things as you cook dinner for your family, or even mindlessly eating things like sugary mints throughout the day because you don’t think that they ‘count.’ Trouble is, they do. You have to take responsibility for everything you eat, and be aware that all of these little bites and tastes can add up and slow down your weight loss. Another problem with having a bit of something here and there, is it might well give you a taste for that food. That could be enough to push your willpower over the edge, and lead to an unhealthy binge or an indulgence that you hadn’t planned for.
Loading Up On ‘Diet Foods’
It might seem like the sensible choice, opting for foods labelled ‘low fat’ and ‘sugar free’ when you’re trying to lose weight. The issue is, foods like this have to make up the taste of the fats and sugars they’ve removed elsewhere, and it’s usually in the form of adding unhealthy chemicals. Often ‘low fat diet food’ will actually be high in sugar, so despite being lower in fat can actually be higher in calories than its full fat counterparts (and it’s excess calories that causes weight gain!) Completely counter-productive but it does happen, so read labels carefully. Eating low fat and low sugar foods can cause you to overeat too, since you are under the impression that they’re healthier than they are. Stick to natural foods where possible- fruits, whole grains, vegetables and lean protein. If you fancy something sweet, consider baking things like homemade granola bars so you know exactly what has gone into them.
We all know that we shouldn’t be skipping meals, but when you’re trying to lose weight it’s easily done. For example if you’re not a morning person it can be tempting to ‘save’ your calories for later in the day, but in reality it doesn’t work like that. All you do when you skip meals is make yourself hungrier and more likely to eat more at your next meal. Numerous studies have shown that people who eat a healthy breakfast every day are much more likely to be a healthy weight than those who don’t. And so don’t miss meals in the hopes that you’ll lose weight quicker.