If you are trying to shed some pounds but can't seem to stick to your weight loss plan, check to see if you are making these 5 common mistakes!
Do you feel like you are constantly on and off of your weight loss journey and do not see any long-term results? Common mistakes like following a fad diet someone else is on, trying a magic weight loss cure, skipping meals or eating food that you don't enjoy are some reasons that might be preventing you from achieving and maintaining your weight loss goals. Check out some common mistakes and how to avoid them so you can finally go on a sustainable weight loss journey!
Trying A Trendy Diet That Someone You Know Is On
Do you feel as if people you know are often chatting about the newest diet they are on that's giving them quick weight loss results? It may feel tempting to try the diet out for yourself to get similar results but, it's important to remember that there is no one-size-fit-all diet. What may seem to work for one person may not be the best fit for another person's lifestyle. Most trendy weight loss diets also require strict eating regimens that can include restricting excess amounts of calories and even eliminating crucial food groups like fats or carbs. Strict food rules that come with many short-term weight loss diets can be hard to stick to leading to stress, feeling of deprivation and failure to achieve goals. Instead, speaking with a licensed Dietitian to create an individualized plan that fits your personal needs and preferences can help you achieve and and maintain your goals in the long-run.
Making Drastic & Quick Changes To Your Diet
Did you ever drastically change your diet to lose weight only finding yourself giving up a few days later? Living in a fast pace society, quick fixes like fad diets can seem like a great idea. Quick-fix diets like detoxes, cleanses or sudden calorie deprivation may lead to short-term weight loss. But, they can put you at higher risk for rebound when you realize that the sudden change in diet is too difficult to maintain or cope with.
If you want to lose weight and keep it off, building on healthy habits one step at a time can lead to lasting results. For example, working with a Dietitian to create a plan that includes goals to build on overtime like drinking more water, including more veggies in your meals, portion sizing, swapping in lean protein sources and adding 30 minutes of physical activity can be easier to stick with. This way, you also get to understand your needs and make informed food choices. Diet culture might make you believe that there is a miracle pill or a magic weight loss cure, but in reality, a plan that supports building healthy habits one step at a time can lead you to a weight loss journey with long-lasting results.
Cutting Out Food Groups From Your Diet
Dietary fats were demonized for years and now carbohydrates like bread and pasta seem to be center of attention. Completely cutting out major food groups can lead to hunger, nutritional deficiencies, feelings of deprivation and even a judgmental relationship with food. For example, carbs like grains, veggies, and fruits are a preferred energy source for our body and help with bowel regularity. They can provide us with fiber, antioxidants, and micronutrients. And let's not deny how delicious and fun carbs like baked goods and chips can be. To add on, consuming dietary fats like nuts and oils help with absorbing fat-soluble vitamins and with regulating our hormones. Instead of eliminating an entire food group, discussing with a Dietitian how to build balanced meals with nutrient dense food sources from food groups like whole grains, protein, healthy fats can be a great choice. You can also learn how to include some of your favorite treats(ex: cookies) or explore healthier swaps for your meal plan so you don't feel deprived.
Eating Foods That You Don't Enjoy
It's true- you don't have to resort to eating just plain chicken and a bowl of raw veggies to lose weight. If you feel like you have to give up on your favorite foods and eat repetitive or flavorless food, think again. Healthy eating choices for weight loss can be both nourishing and pleasurable.
If you select food that is enjoyable and satisfying, you are more likely to stick to your meal plan in the long-run. For example, if you are eating salads, think of ways to spruce up your salad game. You can add whole grains like quinoa, flavorful vinaigrettes, toasted nuts for a crunchy topping and use different leafy greens as a base each time to change things up. Working with a Dietitian to create a plan that includes your choice of protein, veggies, fruits and grains can make the weight loss journey enjoyable. You can also consider adding in different spice mixes, herbs, fresh lemon juice and garlic to boost the flavor of your meals.
Skipping Meals Through The Day
While trying to lose weight, do you ever skip breakfast or lunch and notice hunger catching up in the evening? This habit might lead to evening snacking or binging due to lack of proper nutrition in the day which can deter weight loss efforts. Skipping meals can also lead to experiencing fatigue, sluggishness, feeling "hangry" and low mood due to drop in blood sugar levels. This way of eating is not suitable for long-term weight loss maintenance. The cycle of skipping meals, then eating in excess later and feeling guilty then skipping meals can lead a habit of to yo-yo dieting. Instead, opting for portioned meals through the day with lean protein, high fiber vegetables and whole grains can be a sustainable choice. You can also incorporate healthy snacks like Greek yogurt and fruit especially if you notice your stomach growling between meals. This way you are less likely to overeat and are able to stick with your weight loss journey.
It is important to remember that everyone's weight loss journey should be individualized. We all have different medical, financial, dietary, cultural needs that need to be considered when creating a meal plan to help you reach your goals. Working with a Dietitian like myself, can help you avoid common mistakes that may deter you from your weight loss goals and provide you with a meal plan that actually sticks. Your needs or preferences can also change throughout your weight loss journey which is why working with a Dietitian can be helpful!
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