• Body Evolution

5 Common Habits that will Sabotage your Weight Loss Goals

Happy Monday everyone and wishing you an amazing healthy, fit week.

You will be surprised at these 5 habits which may be the reason to why you have not been losing any weight. As harmless as they may seem, they do have a detrimental effect.

So, you’ve taken the proper weight loss measures. You have cleaned up your diet and boosted your exercise routine, but after stepping on the scale, you notice that the needle hasn’t budged one bit since your last weigh in. Frustration and depression automatically kicks in.

Harmless habits such as not drinking enough water or not getting enough sleep can throw a wrench in your weight loss journey. Sometimes, it can even undo your progress causing you to gain a couple of kg’s.

Yes, habits are difficult to break, especially if you have pursued them your entire life. But continuing to make certain life choices or engage in disrupting behaviours will have you falling short on your goals indefinitely.

It does not mean that you must turn a new leaf overnight. Instead, just being honest with yourself and mindful of the consequences can help you stay on the right track!

Restraining these behaviours from your lifestyle, will get you back on track to losing weight and achieving a slimmer figure of your dreams!

1. Skipping Breakfast

You might think that is ok to skip breakfast, since it means crossing one meal’s worth of calories off your daily intake. Nevertheless, you might be doing more harm than good.

For most people, breakfast and weight loss go hand in hand, like peanut butter and jelly. A morning meal upon waking up will rev up your metabolism and have you burning calories and fat at optimum level throughout the day.

Forgetting breakfast and fasting until lunchtime puts your system in starvation mode. You body tries to conserve energy, making you feel sluggish ad ultimately burning fewer calories.

When in starvation mode, your body actively collects the lipids and fats within reach to store them for later, usually around your midsection. The dreaded BELLY FAT!!

This means that skipping the most important meal of the day can have you accumulating kilograms … YIKES!

Starting your day with a high-protein breakfast could help boost your weight loss.

2. Eating on the go

Ok, we get it, you don’t always have time to squeeze in a sit-down meal, and your busy schedule makes it tempting to grab some grub on the go. Regularly eating on the run can compromise your weight loss goals, and certainly invite some unwanted inches around your waistline.

When you rush-eat, more often than not, you’re distracted and have shifted your attention away from your food. This mindless eating plays games with your brain, infringing on its ability to feel the same satisfaction you get from savouring and acknowledging your meals.

This throws your hunger and fullness signals off, causing you to feel hungry and overeat, even when you’ve had enough.

You are likely to consume heavier, more caloric meals when you eat and run, especially when you opt for takeouts instead of preparing your own meals.

Luckily, you can still eat quick and healthy meals by signing up for my mealplans or meal delivery service. Having ready made meals delivered to you keeps you on track because your meals are pre- cooked for you and your portions are calculated according to your daily caloric intake. You can enjoy these guilt-free meals as your run out the door. Visit my website for more information on my mealplans and meal delivery service.

3. Stocking up on “light” products.

Tread carefully around descriptions like “low fat”, “No Sugar”, “Carb clever”, “Carb free” or “fat free”. Ironic as it might seem, products flaunting these labels in some cases can be recipes for weight gain.

Most manufactured products boast these “lighter” features in attempts to fool consumers into thinking they’re making healthier choices. But looking at the ingredients as well as the nutritional information and calories or kilo joules in these products, might frighten you.

Manufacturers want to keep their products tasting delicious therefore some “fat free” products can contain artificial flavour enhancers and highly processed products such as high fructose corn syrup and corn syrup solids.

This means that a “fat free” product might be replacing healthy fats with unhealthy processed sugar and artificial ingredients, all of which can wreak havoc on your blood sugar levels and metabolism.

4. Ignoring empty calories

Calories can be hidden in food that we least expect. There can be in that seemingly harmless drizzle of dressing, in that splash of coffee creamer, in an antioxidant rich ice tea or a 100% fruit juice or those yummy crunchy salad toppings.

Many of these add-ins don’t act as fuel, but rather decorate your food. They are classified as “empty calories” because they are of no nutritional value. If you are loading up on these extras, you are probably affecting your weight loss progress.

Overlooking these seemingly harmless trivial food items, is a recipe for weight gain. The empty calories accumulate so quickly and contribute to your weight gain.

Making healthier, low caloric food choices can help a lot in the long run. For example, try making your own salad dressings. Homemade salad dressing recipes can be obtained from my mealplans. You could also opt for unsweetened iced teas or drinks or even water whenever possible. Stay away from the 100% fruit juices that are laden with calories and sugar.

5. Not getting enough sleep

Enough, quality sleep is critical when it comes weight loss. Your body heals and restores itself while asleep. Preventing your body from completing this process can adequately have serious side effects.

Lack of sleep means your body will lack energy throughout the day. Lack of energy leads to a sluggish metabolism and leaves you vulnerable to cravings. Additionally, lack of sleep could lead to higher blood sugar and insulin resistance levels.

You also burn fewer calories when you don’t get enough sleep. Sleep deprivation can throw your hunger and fullness signals out of whack resulting in your brain receiving stronger hunger signals and weaker fullness signals.

And those are my top 5 most harmful habits for weight loss.

To boost your weight loss efforts, try eating a healthy breakfast every morning. If you must eat on-the-go, pack some healthy homemade snacks or buy a low calorie snack. My mealplans and recipes guide you on what to eat and you also get a comprehensive snacks list. That way, you can never miss a snack or a meal.

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