Avoid These 3 Mistakes for Successful Weight Loss
UPDATED: August 13, 2023
Have you ever hit a roadblock on your weight loss journey?
It can be frustrating when the numbers on the scale refuse to budge, leaving you feeling stuck. Well, fear not! After working with countless clients, I’ve identified a few common patterns that can put a halt to your progress. Let’s take a look at three mistakes you should avoid.
1) Underestimating your portions.
Have you ever noticed how diet programs like Weight Watchers or Jenny Craig emphasize portion control? There’s a reason for that! Most of us have a tendency to underestimate the amount of food we eat and, as a result, the calories we consume. By having a clear idea of what a proper serving size looks like, we can better manage our meals. Remember, weight loss happens when you consume fewer calories than you burn.
Here are two handy rules to keep in mind:
– A serving of meat (3 oz.) is roughly the size of a deck of cards.
– A serving of carbohydrates (1 cup) is about the size of a tennis ball.
Oh, and don’t forget to load up on non-starchy veggies! They’re packed with nutrients, won’t spike your blood sugar, and are low in calories.
2) Neglecting frequent meals.
While the traditional “three square meals a day” may work for social occasions, it’s not necessarily the best approach for weight loss. For effective results, aim for more frequent feedings—ideally, around 5 to 6 small meals throughout the day. By doing so, you keep your body fueled and in an active calorie-burning mode. Plus, it helps stabilize your blood sugar levels since they won’t have a chance to dip too low. This, in turn, keeps your hunger at bay and reduces the likelihood of overeating at your next meal.
3) Liquid calories sabotaging your progress.
It’s a common trap: relying on “healthy” diet smoothies, protein shakes, and the like to aid in weight loss. However, there are a couple of things to consider before reaching for these liquid meal replacements.
Firstly, many of these shakes and smoothies are loaded with sugar. This causes a rapid surge in energy followed by a crash as insulin kicks in to regulate your blood sugar. Such fluctuations can be detrimental to both your health and weight loss goals. So, it’s wise to steer clear of excessive sugar.
Secondly, most weight loss shakes lack fiber. Fiber is your ally when it comes to feeling full and preventing insulin spikes caused by the sugar rush. While fruit smoothies do contain some fiber from the fruit pulp, it’s far better to opt for consuming the whole fruits instead.
Lastly, keep in mind that shakes and smoothies can pack a lot of calories into a small volume. A seemingly innocent 16 oz fruit smoothie could be harboring as many as 600 calories without satisfying your hunger. On the other hand, eating 600 calories worth of whole fruits would prove quite challenging for most people. So, when it comes to making dietary changes, prioritize getting the most out of your calories. Wouldn’t you rather feel satisfied by eating rather than drinking something and feeling hungry again shortly after?
Remember, success on your weight loss journey is within reach. Avoid these three blunders, be mindful of your portions, eat frequently, and choose wisely when it comes to liquid calories.
You’ve got this!