It’s a common problem. You’ve been on a diet for weeks and aren’t losing weight like you thought you would.
It may be because you’re consuming more calories than you think, and more importantly the wrong type of calories.
Keep reading to discover six sneaky habits that may be sabotaging your weight loss efforts.
Mistake #1: Forgetting Liquid Calories
It’s easy to forget that the things you drink have calories—some more than you’d think. In fact, some beverages have more calories than an entire plate of food.
It is estimated that around 20 percent of your daily calories come from what you drink. So as you drink your juice with breakfast, rehydrate with a sports drink at the gym, or drink a glass of wine at dinner, think about the calories you’re adding.
For calories’ sake, it’s best to avoid all sweetened sodas, sweetened or flavored coffee drinks, sweetened tea, and smoothies. Replace these high-calorie drinks with high quality water, raw milk, and unsweetened herbal tea (Yogi is a great organic herbal tea brand). Because while they taste great, liquids generally don’t satisfy hunger, so they are just empty calories.
Mistake #2: Oversized Portions
Just because restaurants load your plate with a mountain of food doesn’t mean you should eat that much at home for a normal meal.
Remember that your stomach, like your heart, is the size of your fist. Don’t think you could fit much food into your fist? You’re right. And contrary to what mama taught you as a child, you don’t have to eat all the food in front of you.
To eat a little less, use smaller plates and eat slower so you know when you’re full. Also, remember that portion control also applies to healthy foods, as they, too, contain calories.
Mistake #3: Too Many Extras
A salad is a healthy, low calorie option. At least until you add excessive dressing, and croutons. Instead add healthy fats like avocados, organic bacon, organic full fat cheese.
One tablespoon of unhealthy dressing contains 75 to 100 calories. With that in mind, it’s no wonder grilled-chicken salads at a fast-food restaurant can have more calories than a hamburger.
Mistake #4: Blaming Your Genes
Many people give up on dieting or think there’s no hope when it comes to meeting their goal weight because of their genes.
Just like you may share your father’s hair color or your mother’s eye color, there is a small chance you also share your parent’s body type. However, this is no excuse for doing nothing about trying to lose weight.
Stick to your diet and exercise plan and you should definitely see results.
Mistake #5: Eating Without Thinking
It happens to everyone. You’re tired after a long day and you just want to veg in front of the television or read a good book. Unfortunately, mindlessly eating is often involved. You may think that since it’s not on a plate it doesn’t matter, but every bite you take counts.
When it comes to a successful diet, make rules for appropriate times to eat. And don’t always feel the need to eat when relaxing. Try sipping on water or tea, chewing gum, or simply don’t put anything in your mouth.
Mistake #6: Eliminating All Treats
Dieters often become overzealous in their plan and completely rid the house of all the food they enjoy, whether chips, sweets, snacks, or any high calorie food.
This commitment may last a few days until you can’t tolerate it any longer and you overindulge on what you deprived yourself of.
A better plan is to allow yourself a treat every once in a while.
Remember that everyone makes mistakes, but be smart and don’t let these common pitfalls keep your from meeting your weight loss goal!
Reach your fitness potential faster by coupling your good diet with a challenging exercise program. I’m here to motivate, instruct and encourage you to reach your goal.
Call or email today to get started on a fitness program that will truly improve your quality of life.
Aim to Add
It’s easy to only focus on the foods that you’re not supposed to eat when on a diet, but by changing your focus to all the foods that you are able to freely eat you’ll stay motivated and stick with it.
Pack as many non-starchy vegetables as you’d like into your daily diet as well as fresh, seasonal fruits. Experiment with different methods of preparation for exciting variety.
Milanese Steak Grill
Give your taste buds an early summer vacation with this tantalizing combination of parsley, lemon peel, garlic and white wine. Add a side of steamed veggies and brown rice for a healthy, tasty meal.
Yield: 4 servings
Here’s what you need…
1 lb. boneless organic grass fed beef top round steak, 3/4 inch thick
1/4 teaspoon sea or himilayan salt
1/8 to 1/4 teaspoon pepper
1/3 cup finely chopped fresh organic parsley
2 tablespoons grated organic lemon peel
3 large organic garlic cloves, minced
1/4 cup dry white wine or organic chicken broth
1 tablespoon organic Dijon mustard
Heat grill. Lightly sprinkle both sides of steak with salt and pepper. When ready to grill, place steak on gas grill over medium heat or on charcoal grill 4 to 6 inches from medium coals. Cook 8 to 11 minutes until desired doneness, turning once.
Meanwhile, on rimmed platter or in shallow baking dish, combine remaining ingredients; mix well.
Place hot grilled steak in sauce mixture. Cut steak diagonally across grain into slices. Coat each slice with sauce mixture before placing on individual plates. Spoon any remaining sauce over steak slices.