Healthstyle Blog

Common Mistakes That May Keep You From Losing Weight

This article was written by me for the September issue of TW Magazine.

Few things in life are as frustrating as extra pounds that just won’t come off even though you’ve committed to eating right and exercising regularly. In fact, lackluster results are one of the biggest reasons women give for abandoning attempts at a healthy lifestyle. If you’re among them—suffering with a scale that won’t budge—take heart. While these common mistakes may be keeping you from losing weight, they’re also easy to fix.

 

You eat too quickly – If you’re used to cleaning your plate in minutes and then going back for seconds, this common mistake could be to blame for your weight loss woes. Numerous studies have shown that eating meals at a relaxed pace can result in lower calorie consumption because it takes a while for your stomach to send fullness signals to your brain. Eat slowly and you’ll allow this to happen before you’ve stuffed in hundreds of extra calories.

 

You skip meals – Women on calorie-restrictive diets often make this mistake. They may skip breakfast (or even lunch) to save those calories for dinner. However, research has shown that this approach can easily backfire, resulting in excessive calorie consumption later in the day. In fact, several studies have found that people who skip breakfast tend to weight more than those who eat a morning meal. Experts recommend aiming for three healthy meals every day. Space them about three to four hours apart and you should be able to avoid overindulging at dinner.

 

You’re not counting liquid calories – Popular beverages—from fruit and vegetable juices to sodas and alcohol—contain calories. If you’re not including these in your daily caloric intake calculations, your numbers may be way off. For example, an 8-ounce coffee with cream and sugar has 30 calories. A 12-ounce light beer has 110 calories. And 16-ounces of sweetened tea have 160 calories. You can fix this mistake by sipping water, green tea and other unsweetened beverages instead.

 

You’re not measuring your portions – Judging serving-size based on the size of your dinner plate or what you’re used to seeing at restaurants will usually result in excess consumption. If you want to count the calories you’re consuming accurately, you must also precisely measure your portions. If you have not already done so, buy a set of measuring cups and a digital kitchen scale. Weigh or measure everything you put on your plate, noting each meal in your food diary.

 

You’re snacking mindlessly – Mindless snacking is another enemy of weight loss. Did you know one donut has almost 100 calories? Did you know 20 potato crisps pack a whopping 162 calories? If you’re going to snack, do it thoughtfully. Combine a small portion of carbs, proteins and healthy fats into a satisfying bite, and make sure you include these calories in your daily food budget.

 

If you have encountered one or more of these mistakes follow the suggested recommendations to help you lose the weight and achieve your goal of a healthy lifestyle. Please leave us a comment on how the suggested recommendations or working for you. I look forward to hearing from you. If you have questions please put it in the comments box.

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