18 Common Routines That Might Be Sabotaging Your Weight Loss Goals
If you Google “how to lose weight,” you'll get hit with so many search results it's unfathomable. That's a ton of advice on how to lose weight and keep it off, so we should all have flat tummies by now, right?
Yet, almost 41.9% of our adult population is obese or overweight. There's still that significant demographic of people who struggle to lose excess weight but can't seem to do so.
Before giving up, though, everyone caught in the struggle needs to reflect and determine if they're sabotaging weight-loss efforts without even knowing it. Are any of the following habits common in your life? Then, you may be undermining your best efforts and getting in the way of your weight loss goals.
1. You Slept In
Although sleeping in may seem like a good way to get some extra energy, it can complicate weight loss. The occasional late starts in the morning may throw your sleep cycle off enough to make falling asleep and staying asleep difficult during the rest of the week.
Poor sleep can trigger weight gain since even the slightest loss of sleep may raise the levels of ghrelin, a hormone that makes you hungry. Therefore, make sure you have a constant sleep and waking pattern to regulate your appetite.
2. You Skipped Tea Time
Instead of grabbing an afternoon soda or snack, consider preparing some tea. It is one of the better things to consume in the afternoon since it contains catechins, which are rich in antioxidants and boost metabolism.
This results in your body burning fat efficiently, supporting your natural weight loss goals. So when you feel like drinking something sweet, replace it with hot tea instead!
3. Rushing the Process
It is common to fall into the trap of looking for shortcuts when losing weight. You may anticipate quick results and get disappointed over slow progress.
In some cases, hopefully not yours, it can even lead to extreme diets or exercise regimens. This kind of impatience can be counterproductive as it may result in stress or unexpected metabolic changes going on in your body.
4. Drinking Coffee First Thing in the Morning
By the time you wake up in the morning, your body is usually dehydrated. This can make you pretty lazy and hungry — obviously, not the best combination if you're trying to lose a few pounds!
Begin your day with at least 8 to 16 ounces of water. This will rehydrate your body, decrease your appetite, and prevent overeating at breakfast before you reach for that cup of coffee, which will further dehydrate your body.
5. You Opt for Almond Milk
If you aren't lactose intolerant, avoiding dairy foods like milk and yogurt to cut calories may actually be hurting you. Here's why: calcium helps your body regulate how it processes food.
It can influence your body's decision in whether to burn calories or store them as fat. In fact, according to WebMD, a diet rich in calcium will increase the burning of fat in your body.
6. You Grab a Bowl of Cereal
Many cereals are very dense in sugar and empty carbohydrates that can raise your blood sugar only to make it crash right back down. This ultimately leaves you hungry and craving even more sugary foods.
Besides, most cereals don't contain enough protein and healthy fats to keep you full until lunch. Opt for a more balanced breakfast with protein, fiber, and healthy fats instead of cereal, which will not help you in your weight loss efforts.
7. You Regularly Drink Juice
Having a glass of juice may seem like a healthy option, but it could sabotage your weight-loss efforts. Juices often have high sugar levels and contain very little dietary fiber.
Even 100% fruit juice can be calorie-dense without providing the fullness that whole fruits do because of that missing fiber. If you want to optimize your weight loss, opt for whole fruits or water.
8. You Didn’t Leave the House Early Enough
We've all been there: stressed out, running late, fighting the traffic. It's more than just a pain — it's actually bad for your health! Stress triggers those hormones that cause inflammation, pack on fat, and even break down muscle.
These stress hormones make it harder to lose weight and can even increase weight over time. Avoid this by leaving the house with time to spare, keeping those stress levels down. Adding an activity that will keep those stress hormones at bay once a week, such as yoga or seeing friends, can help.
9. You Work Through Lunch
It may seem beneficial to your weight loss goals to skip a meal or slash calorie intake when things get busy at work. However, when you're not feeding your body enough, it slips into conservation mode, slowing down your metabolism and making those pounds even harder to burn off.
Lunch can kick your metabolism into action for the rest of the day, even if it is just as simple as a protein shake with some fruit and nuts on the side. It keeps your body burning the required calories and helps you become more energized throughout your day.
10. You Ordered White Bread
The body converts refined carbohydrates, such as those found in white bread, into sugar very quickly. When this sugar is not burned off, it just gets stored as fat, and the next thing you know, you are not losing weight.
Reach for whole grain bread instead, and it will help to keep the blood sugar levels stable, reducing hunger and helping you from snacking unnecessarily. This easy change will also help you speed up your weight loss results, bringing you closer to your end goal.
11. You Took a Handful From the Office Candy Bowl
Having a few pieces of candy from the office candy dish or snagging bites from your kid's stash may seem innocent. Soon, these little indulgences can really impact how much weight you lose.
Keep a glass of water at your desk and keep your hands preoccupied to avoid senseless eating. It's one of those simple strategies to help you save those indulgences for special occasions.
12. You Hate Your Diet
If you find yourself complaining about your diet all the time, there is something wrong. It's important to understand that a diet you hate will not last long. If you hate your eating pattern, you won't achieve the lasting results you want.
Make weight loss more enjoyable by acknowledging that you need to find healthy foods and workouts you like. When you find pleasure in the healthy lifestyle you choose, there is a greater chance you will follow through and achieve long-term success.
13. You Don't Walk Anywhere
It's estimated that the average person spends 10.4 hours sitting daily. A sedentary lifestyle is a big contributor to weight gain, mostly now with ultra-sedentary jobs that burn fewer calories than those of the past.
Over time, these extra calories add up to a few pounds of weight gain every year. Walking at the end of every hour could be enough to fight back against too much sitting.
14. You Don't Weigh Yourself
I know that many people don't want you to weigh yourself, as it can be triggering to some. So, you decide if this works for your situation or not. Research shows that people who weigh themselves most days tend to maintain their weight loss compared to those who don't.
You do not have to be obsessive about the scale. Measuring your weight at the same time each day can show you the most realistic idea of your progress. Use it as motivation to keep living healthy and stay on track.
15. You Don't Drink Enough Water
Staying hydrated is an essential part of any weight-loss regimen. Sometimes, drinking enough water throughout the day is easy to miss. Water keeps your metabolism at a good pace and will help keep you satisfied.
Always carry a reusable bottle with you, and take a few sips every hour to ensure you drink enough water. If you get bored with plain water, add lemon or cucumber for a refreshing twist to help you stay hydrated throughout the day.
16. You Only Do Cardio
Cardio can help you burn calories, maintain good heart health, and encourage weight loss. However, cardio alone doesn't help you lose weight much in the long term.
Add some weight training to your cardio because muscle mass considerably revs your metabolism. By doing so, you burn more calories even when resting, which makes it easier to meet your goal over time.
17. Relying on “Low-Fat” Labels
When on a diet, many people tend to lean toward foods with “low-fat” labels. That was also the case for me for a long time. According to a study, the “low-fat” label doesn't always mean fewer calories or good for your health.
These foods usually still have a high carbohydrate content in them. This can cause a sudden spike in your sugar and insulin levels, so be aware not to automatically trust everything with “low-fat” labels.
18. You Reward With Food
Rewarding a great workout with some sugary treats can be tempting, but it doesn't help you lose weight. Sugar-filled foods can quickly add up those calories you just burned, making it harder to see results.
Instead, think about things that can reward you that don't have anything to do with food. Get a manicure or watch a movie you want to see. Some of these types of rewards set the motivation without undoing your hard work!
