1) You don’t hold yourself accountable.
This includes tracking calories , you ought to weigh yourself regularly (for example on a weekly basis), & set specific health & weight loss related goals. The Weight Watcher points method could be useful to keep watch of your improvement in your weight loss routine and dieting.
2) You think you’ll just “eat less.”
This is why so many diets fail. You cannot just “eat less.” This goes against your body’s natural inclination to eat. Trying to eat less is like saying you’re just going to “breathe less.” You need to eat for a variety of reasons, not the least of which, is that eating (& eating a certain amount) is a very primal instinct. To simply eat smaller portions won’t work for most people (at least in the long term).
3) You get caught in the restrictive/binge cycle.
I know, I’ve done it before. You eat too much over the weekend & think–I’m only eating broccoli today. Then, by the time dinner rolls around you’re so ravenous you eat seven servings of dinner (okay, maybe not seven, but you get the idea). Instead of restricting or not eating, focus on getting back on track & focusing on healthy, weight-loss promoting principles for example making a resolution to stop emotional eating and stress eating.
4) You get caught up in the latest fad diet.
If it sounds too good to be true, it probably is. Not sure if it’s a fad? If a particular diet revolves around supplements, shakes, a highly prescriptive/restrictive regimen that is unsustainable in the long term, it most likely is a fad.
5) You see weight loss as a sprint, rather than a marathon.
Remember, slow & steady wins the race. A diet that delivers lasting weight loss results is not a crash & burn diet.
6) You weigh yourself every day.
Weigh yourself once a week. Any more than that is unnecessary, distracting, & can be discouraging.
7) You don’t exercise.
Weight loss is mostly diet, but exercise is important too. You need to exercise. Nearly every day. This will help aid the weight loss process & help you feel better too!
8) You don’t include weight training in your fitness program.
Everybody, especially women, need to strength train 2-3 x’s a week, especially when losing weight. As you lose weight, you want to prevent the loss of muscle mass as much as possible. Weight training helps to preserve bone density, preserve as well as increase muscle mass which helps increase your BMR.
9) You cut out food groups. (Ahem! carbs.)
Your body needs a balance of protein, carbs, fat, fiber, as well as adequate water, vitamins & minerals. Eliminating carbs from your diet for any amount of time is not sustainable or healthy. You can still lose weight when eating carbs. Focus on complex carbohydrates like quinoa, tubers, & brown rice.
10) You tell yourself, “tomorrow I’ll change.”
The next time you put something in your mouth, that is when you will change. You decide that right now is the time to change. Not tomorrow. TODAY. Right now.
11) If you “messed up” one or two times you tell yourself it’s over, it’s no use.
Nonsense. Your past doesn’t dictate your present choices. You can decide to make a healthy, positive choice, right now.
12) You don’t have a set eating schedule.
Schedules make the world go round. If you want to be successful with anything (weight loss not exempted), you must have a schedule. Decide what times of the day you’re going to eat & stick to it.
13) You’re not relying on low-calorie, fiber rich foods to do the heavy leg work for you.
When you want to lose weight, vegetables (especially greens) & low-sugar fruits (like berries & apples) are your best friends. They make weight loss so much easier. They will fill you up, feed your body, & curb your hunger on very few calories.
14) You’re not filling up on enough protein.
Beans! Greens! Eat these daily, especially if you want to lose weight. I find that adding a scoop of vegan protein powder (I like this one) to my daily low-sugar green smoothie helps add to satiety & keeps me full longer.Your protein matters.
15) You think little things (like that granola bar) don’t count.
It’s the little choices that make or break your weight loss goals. Every calorie matters. Make your calories count by filling up on mostly whole & unprocessed foods.
16) You miscalculate how many nuts you’re eating a day.
Unlike some vegan weight loss diets, the FSL approach doesn’t eliminate any food, even nuts & seeds. Almonds, peanuts, pumpkin, chia, & flax seeds are foods that I eat on a regular basis. These foods are nutrient dense & for me, provide a certain level of satisfaction that I can’t get from other foods. The thing is, most people easily go overboard on nuts, which can tip the scales from weight loss mode to maintenance or even weight gain mode. Whenever you eat nuts or seeds, make sure to measure!
17)Eating healthy foods as if they are low calorie foods
Sure nuts, fruits, veggies, and other healthy food are good for you, but some of these make it easy to accumulate a large number of calories in a short amount of time.
For instance, avocados are chock full of healthy fat, which makes it possible to overdue your fat intake for the day by eating an entire avocado. Moderation is the key here. Count your calories even with healthy snacks.
18)Slacking on keeping track of the number of calories eaten during the day
It’s important to be diligent about counting your caloric intake as accurately as possible. Don’t try to estimate the number of calories you’ve consumed. People tend to underestimate this number, which can cause problems with their weight loss regimen.
The average number of calories to cut when dieting is around 500. If you think you are close to this number, but in reality you aren’t, then you will become frustrated when the weight doesn’t come off like it should.
19)Thinking you’ve burned more calories than you actually have
You may have days where you feel completely wiped out, like you’ve run a marathon and burned off hundreds of calories, due to your fatigue. In reality, it usually turns out you haven’t done anything different than you did any other day. This means the number of calories burned isn’t higher than usual.
Dieters who think they’ve used up lots of calories and try to sneak in an extra snack because they think they have room for these calories are sadly mistaken.
20)Taking in food when you should actually be drinking some water or juice
Sometimes you want something, but you aren’t sure if you need a snack or just a drink. When in doubt, choose the glass of water over the snack. Your body can always use water.
The glass of water will keep you closer to your goal of staying hydrated while giving your stomach something to digest.
21)Eating out all the time
It’s often much easier to grab a meal at a restaurant than to take time at home to cook. Fast food restaurants are horrible for a person who is trying to stick to a weight loss plan. These joints provide menus filled with fatty foods and meals that are extremely high in calories.
22)An unsupportive family member or friend.
It’s much more helpful when others are supportive of your food preferences.
If you are trying to stick to a low-fat, low-calorie diet and everyone around you continues to shove fried foods and fat-filled desserts in your face, then they aren’t really helping you out at all.
23)Not getting enough sleep
People who lack the appropriate hours of rest each night tend to have a higher body mass index. When a person’s BMI is high, they generally are hungry more often and have an increased appetite.
Snacking on junk food is more common for people who don’t get enough sleep. It’s easy to grab a sugar snack to boost your energy when you’re tired, but it would be better to simply take a 20 minute nap!
24)You have paralysis by analysis thanks to the abundance of information on exercise and fat loss
FYI nutrition and exercise experts come from many backgrounds and schools of thought. Its normal for a high level; expert in any field to focus on what makes them different. There are many ways to physically transform your body. Look for the common threads. Public doesn’t recognize the fitness gurus have more in common than they are willing to admit as they strive to creative so they can stand out of the crowd. Look for similarities, the basics and incorporate them into your daily regimen.
25)You don’t eat vegetables
Fruits and vegetables are nutrient dense and calorie light. Because they are full of fibre (4 times more volume than the same amount of protein) you feel full before you overeat.
The list posted above of 25 things that sabotage your weight loss plan contains some of the most common ones I’ve come across.