It’s doubtful that anyone would ever intentionally sabotage their own weight loss efforts. But sometimes, despite our best efforts, we do things that we don’t realize are derailing us from reaching our goals.
Here are ways that you be could be interfering with your progress and the reason why you’re not seeing any results:
Eating causes the release of dopamine to receptors in our brain. Cocaine, heroin, and alcohol do too! This is a large part of what makes bad things feel good. Need to relieve some stress? Try endorphins which are released through exercise and have similar happiness-inducing effects. Replacing dopamine with endorphins by finding a new hobby is one way to overcome this bad habit.
Focusing on Just One Exercise
Disappointed by not seeing immediate results, many give up on after spending weeks of long cardio sessions. The fact is, cardio training alone does not guarantee weight loss. Healthy weight loss is achieved by a combination of exercises that include cardio, weight and strength training, and a healthy diet. A healthy meal plan and regular exercise work hand-in-hand when achieving your weight loss goals.
Guessing Portion Sizes
There’s no good excuse for why you would have to guess portion sizes. Educate yourself so you’re not eating more than you should or just as bad, not enough. Some nutritionists swear by their hands. For example, one serving of protein such as beef, chicken, or fish should be equivalent to the size of your palm. A good portion of nuts for snacking will fit in your cupped palm.
Snacking on the Wrong Snacks
While snacking is advised to protect you from energy crashes, what you snack on and how frequently can do damage to your diet. Portioning is also key here. Don’t treat snacking like mini-meals and have them every time you mistaken boredom for hunger.
A handful of nuts, a piece of fruit, a cup of Greek yogurt, or a boiled egg are all great snack ideas. However, you really should only be snacking every three to four hours to get you through to your next meal.
You’re Relying Too Much on Your Fitness Tracker
Fitness trackers are all the rage. But they should only complement your workout. The technology is far from perfect and it could be telling you something that is inaccurate.
Allow it to measure your numbers but don’t let the numbers dictate your efforts. It could lead you to miscalculate how many calories you think you can consume based on number of calories your fitness tracker claims you burned on the treadmill.
Skipping Meals or Not Eating Enough
Losing weight the right way can be a slow process. It’s about eating right, exercising, supplementing your vitamin and mineral deficiencies, drinking more water, and getting enough sleep. When you starve yourself thinking you will lose weight faster, all you’re doing is slowing down your metabolism which causes it to hold onto your fat reserves.
Limiting Physical Activity to Gym Days
Sticking to your fitness program at the gym is admirable but it is not enough. The combined hours of cardio you put in at the gym every two to three days does not make up for the lack of activity on the other days of the week.
Try incorporating physical movement into your daily routine such as stretching, going for walks, or opting to take the stairs rather than the elevator.
You’re Not Drinking Enough Water
When your stomach growls, do you immediately think it’s because you’re hungry? Do you then grab a snack? Think about the last time you ate and consider that your body may just be telling you that it’s thirsty. Consuming enough water on your weight-loss journey is crucial as it assists in everything from nutrient absorption to fat loss.
Not Taking Your Vitamins; They Do Help Your Weight Loss
Although there is no magic weight loss pill, there are some vitamins and nutrients that may influence your body’s ability to manage weight. When starting any weight program, it is important to maintain a balanced diet and take a daily multivitamin to give your body all the nutrition it needs to function properly.
In summary, while you may not intend to be your own worst enemy when trying to lose weight, misinformation could keep you from reaching your goals. Do the research. Ask the experts. Don’t set yourself up to fail.
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