You’ve tried it at all and the weight just won’t come off.
You’re doing everything right- eating healthy and exercising 5 times a week, but that weight won’t budge.
It’s taking your all not to throw that scale against the wall.
It’s probably not even your fault.
Weight loss can be complex, especially because it’s individualized.
There’s probably this one little tiny change you need to make that you’re not even aware of so things start to finally move.
So annoying, I know.
That’s where I come in.
The weight loss world can be misleading because it’s full of false information, designed to entice people to believe in a special product or potion that miraculously allows the pounds to just fall off.
Anything too good to be true often is.
Here are the 7 biggest mistakes I see when people are trying to lose weight.
See if you can identify with any of these and then write down what you can do differently that will ultimately help you on your weight loss journey.
- You are too strict with your “diet”.
Many people think there is one type of special “diet” to achieve weight loss. And this just isn’t true.
Weight loss is entirely based upon creating a calorie deficit- not on restricting a particular macronutrient like carbohydrates.
People try so hard to stick to their “diet” that they brush off any sort of temptation around them.
This is probably the worst thing you can do!
When you see a cookie sitting on the counter, calling your name, don’t ignore it. Split it in half and enjoy it.
Stop making yourself feel guilty because you feel like you “caved”.
Accept that you’re human and cookies taste good!
When you deprive yourself of foods you like, you will only create deprivation, which will lead to binge eating.
Allow yourself yummy foods from time to time, but just be mindful of the portion size.
2. You don’t snack enough.
When you’re trying to lose weight and create a calorie deficit, your body will never feel full but also shouldn’t feel hungry.
You’ll feel comfortable, but probably have room to eat more.
To prevent yourself from experiencing hunger you want to snack multiple times throughout the day!
This will give you the necessary energy your body needs throughout the day.
The trick here is picking nutrient-dense snacks with fiber and protein that are low in calories but are satiating.
A great example is a small apple with peanut butter. You get fiber, protein & healthy fats to keep you full for longer periods of time!
3. You look at weight loss as a short-term fix vs. a long-term lifestyle change.
Read this next sentence out loud and carefully.
The hard part is not losing the weight, it’s keeping the weight off long-term.
You can’t go in with the mentality that I’ll starve myself for one month to lose the 20 pounds that I’ve been wanting to lose and everything will be okay and I can then go back to eating and drinking the way I do now.
It doesn’t work like this.
If you lose 20 pounds and went from 160 lbs to 140 lbs, your body is now lighter.
Which means it requires fewer calories to sustain itself compared to when you were heavier.
If you go back to eating the way you did, which is probably more calories than you needed, you’ll gain weight- and faster, since you’re now lighter.
Start loving the process of feeling healthy now.
If you hate broccoli, don’t eat it.
Identify lower-calorie, healthy foods like vegetables that you DO like. Eat those foods often!
4. You eat the same thing every day.
Nothing makes me roll my eyes more than the typical chicken breast, asparagus, and brown rice diet.
Stop this already!
Your body needs and craves variety.
And healthy food comes in all shapes and forms, not just in the form of chicken breast, asparagus, and brown rice.
Almost any type of food can be transformed to be healthy- especially when it’s cooked at home.
Make your favorite pizza with a homemade 100% whole-wheat pizza crust, cheese, chicken breast, and a variety of different vegetables like mushrooms, spinach, and onion.
Focus on switching up your meals to give your taste buds the shock it needs to stay excited and on track.
Weight loss will be as easy as ever if you can get this down.
5. You’re not aware of hidden calories in sauces, dressings, and condiments.
These fancy extras are loaded in salt, sugar, and calories- which can pack on hidden calories.
Instead of refraining from using dressings and sauces, find creative ways to cut the calories!
Instead of sour cream for your quesadillas, try using nonfat Greek yogurt.
Instead of Caesar dressing for your salad, try using a vinaigrette or a basic oil and vinegar.
Instead of adding avocado, chipotle mayo, and cheese to your hot sandwich, choose two of your faves instead of all three!
6. You’re drinking your calories.
Sodas, lemonade, smoothies, shakes, white chocolate mochas, energy drinks, and juices.
It’s fall, so pumpkin spice lattes are included!
All of these bad boys are loaded with sugar and limited in nutrients.
Except for the smoothie, unless you’re adding sugar or ice-cream.
Enjoy these drinks in moderation if you love em!
When you’re trying to lose weight, I rather you focus on getting your calories from actual food vs. beverages.
This will help keep you full.
In the meantime, stick to water.
If that’s too boring for you, try infusing your water with fresh basil, mint, cucumber, lemon, lime, or strawberries. So good!
Hot green tea is a favorite of mine.
It helps keep your insides feeling good without the added calories.
7. You’re not balancing your meals with the necessary food groups.
There are three macronutrients: protein, carbohydrates, and fat.
And each are necessary for a balanced meal, to help you feel satisfied and give your body the energy it needs.
If you’re eating salads with chicken breast and no source of carbohydrate, you’ll notice that you won’t feel as full compared to adding a source of carbohydrate.
Our body craves all three macronutrients and all three macronutrients serve different important functions in our body.
Carbohydrates don’t always have to be in the form of pasta, bread, rice, or cereal.
Some other great sources can be our starchy vegetables such as corn, peas, and potatoes, or others such as quinoa, beans, fruit, and yogurt.
Just make sure you know your portion sizes and how much you need.
Don’t be afraid to add carbohydrates or fat to your meal- you will be successful with your weight loss journey when you include them as a part of a balanced meal!