7 Bad Weight Loss Habits to Avoid
You are on a diet, you are working out and the scale doesn’t budge. Your clothes don’t get smaller. What gives? Well, sometimes the biggest problems are the smallest problems. There exists some rather small but bad weight loss habits that could be contributing to your lack of progress.
Let’s unearth them so you can slip into your goal jeans.
1. Bad Weight Loss Habits: Not Eating Enough
A major misconception is that if you eat less and less you’ll lose weight—while this is true if you’re starving, your body does not react the same way with reduced food. In fact, your body adapts to the reduced food and slows down your metabolism. Unless you continue to eat a lower calorie total to maintain your weight—you’ll gain.
Plus, if you’re regularly depriving your body, it will release cortisol to hold onto fat. So it won’t let go of what it thinks it needs.
Solution: Eat your targeted caloric intake—have a treat meal once a week to keep your metabolism on its toes and watch the number on the scale drop.
2. Bad Weight Loss Habits: Miss Simple Calorie Burning Opportunities
Life is all about convenience. We are in a hurry and we don’t stop to think about all the opportunities we have to burn a few more calories.
Solution: Take the stairs at work. Park further away from the store. Get the family together and do yardwork, housework or go to the park and play—be a participant—not a spectator. Convenience is about comfort and comfort is the enemy of progress.
3. Bad Weight Loss Habits: Not Getting Enough Sleep
You’d think the longer you’re away the more calories you burn, and while that might be true, your body will get you back. Just like it does when you don’t eat enough, your body also views lack of sleep as threatening. So it releases cortisol, you hold onto fat, and it affects hormones that make you feel hungrier.
Solution: Get 7.5+ hours of sleep a night.
4. Bad Weight Loss Habits: Eating too Fast
You might have heard your mom say that your brain takes 20 minutes to realize that its full. Well, once again, MOM IS RIGHT.
If you eat too quickly, you’ll eat more than you need to because you aren’t giving your brain enough time to let your body know “HEY! Stop eating, I’m full!”
Solution: Be aware when you eat. Don’t have distractions. Count your chews. Engage in conversation if you can. Just slow down, hot rod. Slow down. If counting chews and mindful eating isn’t your thing, then set your portions out and don’t eat any more than that.
5. Bad Weight Loss Habits: Drinking without Thinking
Here’s a pretty big one. You can eat healthy foods all day long, but if you’re pairing them with sugary beverages like juice and soda, you could be racking up some serious calories you might not even count.
Solution. STOP. Seriously, try not to drink any sugary beverage. If you must, drink one a day, switch to a lower calorie or calorie-free option.
6. Bad Weight Loss Habits: Dinner and a Show
This is a common habit that can completely foil weight loss plans. Eating while you watch TV. You’re not aware of what you’re eating, how much of it and it’s really easy to overeat especially when you’re munching on chips or popcorn. These calories can really rack up, and usually towards the end of the day—right when you were on track. Now you’ve derailed the diet.
Solution: Don’t eat while watching TV. But if you must, portion out your serving size first so you can only eat that amount.
7. Bad Weight Loss Habits: Avoiding the Scale
While the scale doesn’t tell the WHOLE story, if you’re avoiding it because you’re afraid of the number—chances are you need to get on it. Avoiding the scale makes it easy to not face reality and be accountable
Solution: Don’t measure your success about whether the scale is going down ENOUGH, but use it as a tool to ensure it’s going down 1-2 pounds per week rather than up 1-2 pounds per week. Taking measurements and pictures will help tell the WHOLE story.
There you go, 7 simple bad weight loss habits that could be foiling your fitness plans. Fix them and see if your results start changing.
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