1. You don’t stick to your exercise regimen and diet plan
By sticking to your exercise regimen and diet plan, you will get much better results.
The first week is tough, but once you adjust to your new diet it gets easier and easier.
The days when you mess up are the ones that will delay you the most, as they can easily bring you back to your old bad eating habits and you won’t feel like exercising anymore.
It can be as simple as walking 30 minutes a day and cutting out latte for lunch, which will cause you to lose weight if you stay consistent.
2. You are not eating enough healthy fats
Many people will quickly get rid of all the fat in their diet without realizing that healthy fats are vital!
Nuts such as almonds contain healthy monounsaturated fats that not only make you feel better, but lower your risk of developing heart disease.
Without enough fat in your diet, not only will you feel bad, but you’ll be more likely to fall back into bad eating habits.
3. You focus on eating a lot of meals without considering overall calories
When you eat five to six small meals a day, you need to make sure that they are small meals!
If your overall calorie intake is more than the number of calories you burn, you will gain weight.
It’s not just about eating more often; it’s about eating smaller meals more often.
4. You set unrealistic and potentially dangerous goals for yourself
You need to make sure you don’t starve yourself and know what a healthy body weight is for your height.
You can do this easily by calculating your Body Mass Index (BMI) and you can use this calculator to do it.
Any BMI over 26 is considered to be over your healthy body weight.
5. You overestimate the portions of your food
Portion sizes vary for all different foods; be sure to read the nutritional information carefully!
Here are some of the common servings for different foods:
- Breads: 2 slices = 1 portion
- Pasta / rice (cooked): 1 cup = 1 serving
- Milk: 1 cup (250 ml) = 1 serving
- Meat (cooked): 65-100g = 1 serving
- Fish (cooked): 80-120g = 1 serving
- Eggs (small): 2 eggs = 1 serving
- Fruit (medium): 1 piece = 1 serving
- Fruit (small): 2 pieces = 1 portion
- Sultanas / Raisins: 1.5 tbsp. = 1 portion
- Cheese: 40g = 1 portion
- Green leafy vegetables: ½ cup = 1 serving
- Legumes: ½ cup = 1 serving
6. You keep bad foods in the pantry and refrigerator
Studies have shown that by consuming the wrong foods in your home, you are more likely to fall back into poor eating habits.
If it’s unavoidable, try putting them in non-transparent containers so you don’t have to be tempted every time you go for something to eat.
7. You use artificial sweeteners
Research has shown that even calorie-free artificial sweeteners have the opposite effect of what people use them for.
Apart from people with diabetes who need a sugar substitute, most people use these sweeteners to avoid the extra calories while cutting out sugars from their diet.
Unfortunately, this does not work.
When people replace sugars with artificial sweeteners, it dramatically increases cravings for sugar, leading people to binge on sugary foods.
You have to cut sugars out of your diet and allow your body to adjust, it will be bad at first but it gets much, much easier over time.
8. You think just a little alcohol will be okay?
Alcohol is one of the least nutritious calories on the planet.
Your body gains absolutely nothing, it dehydrates you and it takes more than a week for your brain to recover.
Simply cutting out alcohol from your diet can lead to some pretty dramatic weight loss!
9. You eat too much-processed foods
Granted, you can lose weight by eating processed foods – but you won’t feel too good doing it.
Making sure you have plenty of fresh vegetables and fruits in your diet is important, especially since this is a lifestyle change, not a short-term change.
You will still lose weight, but you will feel much healthier.
10. You don’t read what you eat
Studies have shown that over 70% of healthy people check out the healthiest option available to them before they dig.
This contrasts with only 30% of obese people.
Just reading nutritional information or choosing the healthiest option when shopping for food can help a lot!