1. Not Monitoring Portion Size
Although the types of food you eat are important, so too is portion size. Even if you’re consuming a healthy, balanced diet, you can still put on weight if you don’t control your portion sizes. A good way to control this is to serve your food on smaller sized plates. Alternatively, write down the quantity of food you’ve eaten to help you become more aware of your food intake. For example, a golf-ball-sized amount of seeds or nuts.
2. Skipping A Meal
You may think that skipping meals will help you to lose weight by lowering your calorie intake. However, skipping meals can actually slow your metabolism down.
“Skipping meals can lead to more cravings and larger portions when you do eat. Instead, focus on eating three healthy-sized meals per day and only snacking when you absolutely have to. Eat foods which are rich in protein or fiber to help reduce hunger pangs and to provide you with more energy,” says John Sailor, a health writer at Australia 2 write and Writemyx.
3. Rewarding Yourself With A Treat After A Workout
Most people often overestimate how many calories they’ve burnt during a workout and underestimate the calories they consume. Avoid indulging in unhealthy snacks after a workout. Focus instead on having a healthy snack to hand to help you refuel and support your weight loss journey.
4. Unhealthy Drinking Habits
Drinks also contain calories, including fruit juices and smoothies. Alcoholic drinks in particular contain a large number of calories. The best option to help you control your weight, suppress hunger and keep you hydrated is to drink water. Ensure that you always carry a bottle of water with you throughout the day and try to drink the equivalent of at least 8 glasses each day.
5. Eating Too Much Sugar
You may be eating far more sugar than you realize, especially in processed and packaged foods.
“Some people think that eating fat-free or low-fat processed foods is a healthier option. In fact, many of these foods contain a lot more sugar or have other additives which can actually hinder your weight loss attempts. Instead, try to increase your intake of fresh, natural fruit and vegetables. Aim for Mediterranean-style meals for a healthier option,” says Stephanie Berry, a lifestyle writer at Brit student and Next Coursework.
6. Not Eating Mindfully
If you’re trying to lose weight, it’s important to be mindful about what you’re eating whilst you eat it. A study published in the ‘American Journal of Clinical Nutrition’ looked at how much food women (who were normally attentive to their portion sizes) ate in different situations. It found that when listening to a detective story, women ate 15% more than when eating free from distractions, alone. Try to focus on your meal and avoid unnecessary distractions if possible.
7. Lack Of Sufficient Sleep
One of the contributing factors towards difficulty losing weight can be a lack of sufficient sleep. It’s important to try to get seven to eight hours of sleep every night. Similarly, snacking late at night or indulging in bad evening habits can decrease your chances of losing weight. Try to develop a healthy bedtime routine. Try journaling, taking a relaxing bath, or engaging in mindful practice to help you unwind.
Conclusion
In order to support long-term weight management, you should ensure that you avoid processed foods and eat a variety of fresh, natural fruits and vegetables instead. Be mindful of your portion size and focus on the experience of eating to help you regulate your appetite. Avoid sugary or alcoholic drinks and focus instead on drinking plenty of water. This way, you’ll not only lose weight, but you’ll also develop healthy eating habits that can support your overall health and wellbeing in the future.
