So many people keep on committing the same common mistakes over and over again. Of course, we’ve all been there before, being on a diet for weeks but not losing weight like we’ve expected.
So if it seems like you’re not making any progress regarding your weight loss, the reason may be that you’re ingesting more calories than you think.
Uncover these 7 diet mistakes that are ruining
your weight loss efforts
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1. Forgetting about Liquid Calories
It’s easy to forget that beverages have calories, some even more than what you could imagine. Actually, some drinks contain more calories than an entire meal.
It is estimated that about 20% of the daily calories you consume are coming from the things you drink. So as you drink your fruit juice along with breakfast, cool down your thirst with a sports drink at the gym, or have a glass of wine at dinner, you should think about the number of additional calories.
It’s best to avoid all sweetened or flavored coffee drinks, sodas, sweetened tea, and smoothies. Although they taste great, liquids don’t satisfy hunger and are just empty calories. Better alternatives are skim milk, water, and unsweetened herbal tea.
2. Meal Skipping
Many individuals assume they’ll reduce their calorie intake by skipping a meal, which often happens to be breakfast. However, this is a huge mistake.
Studies have proven that people who skip breakfast actually gain more weight than those who eat normal 3 meals every day. Skipping a meal would lead you to eat more calories throughout the day because you’re so hungry, and thus, end up eating more food later.
You should eat 3 (or even 4 to 5) meals per day. A healthy breakfast with good amounts of fiber and protein is the very important to keep you feeling full and healthy all morning. Besides, there are endless homemade healthy breakfast recipes you can try.
3. Oversized Portions
Your plate shouldn’t be loaded with food and you’re not supposed to eat so much for a normal meal, whether you eat alone or with other people.
Keep in mind that picture of your stomach, which is similar to the one of your heart and is the size of your fist!
If you don’t think that you could fit that much food into your fist, then it shouldn’t be on your plate. You’re not a kid anymore, you don’t really have to eat all the food in front of you.
In order to start eating smaller portions, you may consider using smaller plates and bowls, and make sure to eat at a slower rate so you know when you’re full. Also, don’t forget that portion control applies to healthy foods as well, because being healthy doesn’t mean they don’t contain calories.
4. Too Many Extras
A salad is a healthy low-calorie option for sure. Well, at least until you add cheese, dressing, bacon, and croutons. These only add quick extra calories and the healthy salad is gone.
In fact, just one tablespoon of dressing includes 75 to 100 calories! So, it’s no wonder that one grilled-chicken salad you can find at fast-food restaurants can have more calories than a hamburger.
5. Blaming Your Genes
You should never give up on dieting or lose hope when it comes to meeting weight goals just because of your genes. Unfortunately, many people do.
In fact, you’re more likely to share your mother’s hair color or your father’s eye color, but there is also a small chance that you’d share their body type.
However, this shouldn’t be taken as an excuse for doing nothing about trying to lose extra pounds. You should stick to your exercise and diet plan anyways and you will certainly see some wonderful results.
6.Eating Without Thinking
It happened to almost everyone. You’re exhausted after a long day and you just want to spend the rest of it on the couch in front of the television or continue reading a good book under your soft blanket.
None of this is wrong so far, but in these cases, you’re more likely to eat mindlessly. Your mind would trick you to think that since it’s not on a plate it doesn’t count, but every bite you take matters.
To make your diet successful, you need to set rules for appropriate times to eat and try to forget about the need to eat when relaxing. Try sipping on tea or water, chewing gum, or simply keep your mouth empty. It’s only a matter of habit.
7. Eliminating All Treats
Dieters often become too excited about their plan and completely eliminate all the food they usually enjoy, including salty popcorn, chips, candy, chocolate bars, French fries, or any other extremely sweet or salty high-calorie food.
The mistake is that this passionate commitment would often a few days until you just can’t tolerate it and eventually, you eat greater amounts of what you deprived yourself of all this time. A better plan is to let yourself have a nice treat every once in a while.
Remember that everyone makes mistakes, but be smarter and don’t let anything prevent you from meeting your weight loss goal. You may consider getting started on a fitness program that will really improve your health and life.