Even if you follow a fitness routine and you often choose healthier foods, you may not be seeing the weight come off the way you hope. While there are plenty of other healthy accomplishments to celebrate on this journey, it can be frustrating to not see results when you step on the scale. Sound familiar?
I want you to consider the fact that you may be unknowingly sabotaging your weight loss results by committing some of these common mistakes.
1.You Skip Breakfast
You may think that skipping breakfast will save you some calories for the day. And it’s so easy to hit the snooze button and sleep just a bit longer before you rush out the door.
But guess what?
Research shows that those who skip breakfast actually crave more high calorie foods throughout the day, definitely not what you want when you’re trying to lose weight.
When you eat breakfast, you’re kick starting your metabolism after its night of rest. If you don’t wake that metabolism up, your body continues to stay in “fast mode” and starts craving high calorie, high fat foods to keep your body alive. Just like a hibernating bear.
So no more excuses, take time to take the most important meal of the day!
2. You Don't Drink Water
Besides keeping you hydrated, drinking water on the regular, according to recent studies, can aid with weight loss. Filling up on water before a meal helps encourage portion control, and eating foods that contain a lot of water (like fruits and veggies) will fill you up faster, causing you to eat less. A small study even found that drinking cool water can speed up metabolism and discourage cravings for sugary drinks like soda and juice.
Now that's a reason to stay hydrated!
3. You’re Not Sleeping Enough
When you don’t get enough sleep, your body goes into survival mode and starts to crave fat and carbs, which you’re probably actively limiting on your weight loss diet.
One study found that women sleeping less than four hours every night consumed 300 additional calories and 21 more grams of fat the following day!
Another study, this time conducted on men, had similar results and showed that participants who only slept four hours ate more calories and actually felt hungrier the next morning.
No one should be missing out on those crucial hours of restorative sleep. That’s when you have the chance to restore a healthy balance to the hormones in your body.
Sleep will reduce your cortisol levels, produce growth hormone (GH), and keep your hunger hormones in check. This is super important because GH pushes the body towards fat loss and muscle growth.
4. You Exercise With an Empty Stomach
If you regularly exercise without eating first, you should reconsider: when you work out on an empty stomach, research shows that the calories burned come from muscle, not fat. Since muscle burns more calories than fat, the more muscle mass you have, the better it is for weight loss. Not only will fueling your body help you avoid losing muscle, but also, you'll have more energy to push yourself through your workout.
5. You’re All About that Cardio
Cardio is wonderful for our bodies and hearts; it gets the blood pumping and our sweat dripping .
You want to burn fat and build muscle. When you burn your glycogen stores, your body will crave sugar throughout the day to replenish them. Say hello to weight gain from all those extra carbs and sugars you’ll be eating!
Instead, Muscle and Fitness tells us that supplementing your cardio routine with weight training will have better and quicker results for your weight loss.
“Weight training produces a phenomenon called EPOC (excess post-exercise oxygen consumption)…This means that your metabolism is going to stay elevated after you exercise, so you continue burning calories even after you are done training”.
The article claims that metabolisms can sometimes stay elevated for up to 72 hours after an intense weight training session!
Keep in mind that your weight on the scale may not fluctuate when you’re building lean, dense muscle; while you may be losing pounds of fat and gaining muscle mass, your scale will not be able to tell the difference.
Always be sure to keep super hydrated before, during, and after your workouts.
So drink water !!!
6. You Don't Get Enough Veggies
Eating five to seven servings of fruits and veggies a day is important for everyone, but dieters who go heavy on the produce are more likely to lose and keep the weight off, since a diet full of plant-based foods offers a greater variety of nutrients with fewer calories — and all that fiber keeps the body feeling fuller longer.
7. You're Addicted to Condiments and Toppings
A salad is one of the healthiest meals you can have, but when you top it with bacon bits, goat cheese, nuts, dried fruits, and ranch dressing, you can double the calorie amount in a flash. Be aware of how many calories your favorite salad extras add on. For instance, 10 croutons is an easy 100 calories.
8.You Don't Practice Portion Control
When it comes to a balanced diet, we know that portion control is one of the keys to success. Keep measuring cups and spoons on hand to make sure your serving sizes are appropriate, and learn how to give your body the "I'm full" signal in order to help you drop the fork when the time is right and move on with your day.
9. You Still Drink Soda
Soda offers literally no nutritional benefits, and continuing to drink the beverage is sabotaging your weight-loss goals — even if you only drink diet. Studies have shown that individuals who drink two diet sodas a day or more had waistlines that were 500 percent larger than the nondrinkers. Since quitting soda is no joke, check out this 28-day plan for breaking a cola habit.