Eight Ways to Sabotage Weight Loss
Stay committed to your weight loss journey
1. Drinking too much alcohol
Alcohol is the number one reason that weight loss is difficult or impossible. Not only does alcohol provide
lots of extra calories, but it also simply inhibits fat metabolism. just like the effects of sugar (see #5). Limiting or eliminating alcohol intake significantly improves the chances for weight loss.
2. Skimping on protein
When you take in limited dietary protein, your body must burn its own muscle for fuel (which is an easier energy source to burn compared to fat). This results in decreased lean muscle mass, which inhibits fat burning capability. And, low protein intake has been shown to cause increased carb cravings. To calculate a rough estimate of protein intake, consume ¾ gram - 1 gram of protein per pound of body weight…and prioritize a few seconds every day for your mid-morning and mid-afternoon protein snacks
3. Not eating enough during the day
Not eating enough during the day slows down metabolism and puts your body into “fasting mode.” You might also make up for deficient calories in the late hours of the day, causing your body to slow metabolism through the night in preparation for another day of "fasting." Eat early and eat often.
4. Not drinking enough fluids
Drinking water is one of the easiest ways to maximize your fat burning capacity. Water is a real chemical required to break down fat. When your body is dehydrated, it cannot burn fat. Drink water with every meal along with before, during, and after exercise.
5. All-or-nothing dieting
One of the biggest problems with "fad" diets is that they usually provide a very low-calorie allowance. Not only will this cause your body to burn fewer calories, but it may also make you more likely to binge. A slower metabolism combined with an increased likelihood of snacking can dramatically disrupt fat burning.
6. Eating too much sugar
Sugars and refined carbs have the unique ability to dramatically stop fat metabolism. For example -- your body is in fat-burning mode, and suddenly it gets an influx of sugar. Your metabolic pathways will use the sugar as an easier energy source, and promptly stop burning fat.
7. No weight-training
Aerobic exercise is a great way to accelerate your metabolism and stimulate fat burning. However, many studies show that adding weight training to your exercise regimen will accelerate your metabolism even faster. Your resting metabolism is directly affected by the amount of your muscle mass.
8. "Eating" your exercise calories
Some people keep track of their exercise calories in order to quantify it in terms of food, so they can justify eating a candy bar since they have already “burned” those calories. Remember, food and exercise are separate issues.
Losing weight can be a challenging and empowering journey that requires dedication and determination. It's important to remember that each step you take towards your weight loss goal is a step towards a healthier and happier you.
Stay focused and motivated by setting realistic and achievable goals that align with your personal needs and abilities. Embrace the power of positive thinking, reminding yourself of the countless benefits that come with shedding extra pounds, such as increased energy levels, improved self-confidence, and reduced risk of various health problems. Surround yourself with supportive individuals who can encourage and inspire you along the way.
Remember, progress may not always be linear, but by staying consistent and making healthy choices, you are making significant strides towards a better version of yourself. Celebrate each milestone, no matter how small, and stay committed to your weight loss journey. You've got this!
