So, we think we are doing everything right, from eating the right kind of food, working out like crazy, developing an allergic reaction to everything junk, but still, the stubborn fat stays on! Have you reached a point where nothing seems to be going right for you because there’s no considerable weight loss, then most probably, you are sabotaging your own weight loss goals. Feeling irritated, exhausted, and demoralized because you are lugging towards your goal weight is quite natural, but before you get off that weight loss wagon, take a deep breath and find out if you are unintentionally sabotaging your weight loss goals, and correct them in time, get right back on track and leap towards your goal weight. In this post, we list down 16 Ways you are unintentionally sabotaging your weight loss goals.
1. Cutting out Too Many Calories: It may seem appropriate to cut down as many calories as one can to drop weight rapidly, but it’s a completely wrong way and may even backfire most of the times. Severe calorie restriction will slow down the metabolism and fat burning will be at a sluggish pace. Also, without enough fuel in the form of calories in the body, workout and high intensity exercises will become difficult to perform. Follow the right kind of diet, such as Rati Beauty Weight Loss diet, that would not deprive you of healthy food, and help drop weight at the same time.
2. By not Getting Quality Sleep at Night: Time and again, we have reiterated the importance of getting good-quality sleep to keep metabolism high, keep the hunger hormone “ghrelin” in check, and keep the levels of fat-burning hormones high. When sleep is compromised, all weight loss efforts go for a toss, and no one can lose weight with less sleep.
3. By nibbling a few bites here and there: This falls under “frequent snacking.” It may not seem much one you are taking just one bite off a burger or just a cookie through the day, but with every bite, calories add up, and each time, the hormone insulin is released. Insulin, as we all know, is also a fat-storing hormone and frequent insulin spikes can lead to weight gain.
4. Stress Eating: Stress eating or emotional eating happens when one eats to feel good and pleasant, to cope up with trauma, to overcome boredom, relieve stress, rather than to satisfy hunger. It would be wise to detach emotions from food and find other ways to reduce stress rather than turning to food to find comfort.
5. Swapping Juices and Energy Drinks for Water: Nothing can replace water, and hydrating yourself means drinking enough water. Lack of water can affect all functions, including the fat-burning process, and that’s why we recommend at least 8 glasses of water per day. On the other hand, swapping energy drinks and fruit juices in lieu of water can increase calories by a large margin because energy drinks have added sugar and fruit juices have natural sugars in them. When water is completely calorie free, why not switch to plain water?
6. Overeating Healthy Food: Without maintaining calorie deficit, weight loss is not possible, and that’s a fact. Calories in should be less than calories out, but we tend to ignore this formula with regards to healthy food. Oats, almonds, fruits, brown rice are all healthy, but they still have calories in them, which can add up and lead to weight gain. That’s why portion control is necessary even for healthy food.
7. Relying on Fad Diets. These kind of diet programs promise faster results and the initial drop that one sees is mostly water weight. Fad diets such as master cleanse where one is required to consume only liquid meals, anywhere from 10 to 40 days, are based on food deprivation. They tend to lower metabolism and people tend to regain all the lost weight once they come off the diet. Find healthy and sustainable weight loss diets on Rati Beauty to lose weight by eating the right kind of food.
8. Treating yourself to Treats and Food after Exercise/Workout: Most people falter here – after an hour of rigorous workout in the gym, we assume that we have burnt off significant calories and are entitled to high-calorie food, but we must always remember that weight loss is all about 80% diet and 20% exercise, and any manipulation in the above percentage will not bring about significant results.
9. Too Much Sugar: Excess sugar can easily spike up the calories; also it can raise inflammation – leading to weight gain. Read in detail about how “Sugar can Ruin Weight Loss Goals” and “How you can Cut Out Sugar for Weight Loss and Good Health” by clicking on the respective links.
10. Too Little Protein or Too Much Protein: A diet rich in protein helps to boost weight loss, and when there is no protein, shedding of weight becomes difficult. On the other hand, too much protein get stored as fat in the body, and so it’s important to eat protein in the right amount.
11. Letting the Guards Down during Weekend: It’s not too hard to undo a week of healthy eating and calorie deficit by letting the guards down over the weekend. Often, we do not eat mindfully during weekends because we are out socializing or getting together with friends.
12. Not Eating Mindfully during Parties/Festivals/Social Gatherings: Since the festive season isn’t over yet, we thought we could reiterate the importance of mindful eating during such occasions. Feasting is an integral part of festivals and one may undo months of efforts by not eating mindfully during festive season.
13. Too much Procrastination: We may cite lack of time, increased stress, or lack of resources to get onto the weight loss wagon, but stop procrastinating, and make weight loss a priority, and see the extra weight come off.
14. Not Practicing Mindful Eating at all Times: When you eat slowly, paying attention to the food on your plate, and being aware of hunger and satiety hormones, you would be more connected at receiving signals that you are full.
15. Not Practicing Portion Control: Practicing portion control will automatically put you into a calorie deficit since you would be measuring food and not indulge in overeating and binge eating. Here are some amazing ways to Portion Control.
16. Falling for Fancy Labels: “Low Fat” and “Sugar Free” foods are not necessarily healthy because most of them have artificial sweeteners and flavours which can be equally bad as refined sugar. Make informed food choices and read the ingredients list of every packaged food item.