Anyone that is working on losing weight and creating healthy lifestyle can tell you it takes time, dedication and patience. It also takes knowledge about what does or what does NOT work for you. Which is often discovered through a process of trial and error, which can be a struggle but a good one because than you find out what works for YOUR body.
However, sometimes we make some rash discussion when it comes to shedding pounds healthfully. Here are some of the common ones to avoid:
- CHOOSING JUICE OR DRIED FRUITS OVER FRESH FRUIT AND VEGETABLES:
Many people find it easier to create a calorie deficit when they ensure their meals contain plenty of lean protein, fiber and water. While the fruit juice and dried fruits contain some of the antioxidants you’d find in whole fruits, the juice or dried fruit doesn’t contain as much fiber and water content. So basically, your filling up on sugar and calories in the dried fruit and juices, rather than the whole fruits. When in doubt, always opt for fresh (or frozen).
- ONLY TRACKING CALORIES:
Calories alone do not indicate good health or nutrition, you can be tracking calories but eating foods that have no nutrition. You may stay below the line for calories, but you are not filling your plate with the nutritional packed foods. A good idea is to check out your other nutritional data with an app like MyFitnessPal or Lose it! can make your weight-loss journey easier.
For example, aim to slowly increase your fiber intake to 20-25 grams for women or 30-38 grams for men per day. Aside from keeping you full, fiber-rich foods like fruits, vegetables, whole grains, nuts and seeds are beneficial for gut health, reduce risk of heart disease and provide essential vitamins and minerals your body needs.
- COPYING THE WEIGHT-LOSS STRATEGY OF A CELEBRITY OR FRIEND:
It can be tempting to try certain fad diets simply because you know someone else had success with them, but that doesn’t mean they’ll be a good fit for YOU. Each one of us has different food preferences, activity levels, energy needs and medical conditions, meaning there’s no one generic weight-loss strategy that will be an optimal fit for everyone. If you need help developing a personalized nutrition plan that is supportive for weight loss, consider checking in with a registered dietitian or certified nutritional coach who can help you meet your goals in a way that aligns with your lifestyle.
- GOING TO FAST OUT OF THE GATE:
If you are someone that is currently sedentary and you want to make a goal of working out seven days a week, it’s unlikely to be successful. I have seen this too many times, HELLO…New Year’s Resolution’ers. It’s important to set yourself up for success by taking small, ACHIEVABLE steps. Start with one or two days a week and work up from there. Similarly, people may decide they are never going to eat junk food again or never drink soda again, which is also unrealistic. Instead, consider reducing your soda intake from a few times a week to once a week until you no longer are needing the soda.
- FORGET ABOUT WATER:
Some of my clients get so caught up in eating healthy foods that water is forgotten. But there are major benefits to making sure you get enough of it: Not only does it stay hydrate, but it will also reduce your hunger. It can also increase the number of calories you burn and improves your body’s ability to burn body fat for energy, keeps you more alert (drop one cup of coffee and replace it with water and you will feel the same), flush out toxins, brighten up your skin. If you’re not sure how much to drink, a good place to start is half your body weight in ounces. If water is boring, you can also drink decaf teas and bone broth, or add lemons and limes to your waters.
- CUTTING OUT ALL CARBOHYDRATES:
Swift is all for reducing simple or refined carbohydrates like baked goods, candy and white breads. But these are not to be confused with complex carbohydrates such as quinoa and whole-grain products, in which I can fast-carbs to those following my program. When it comes to energy, your body prefers to break down carbohydrates. Complex carbohydrates also offer fiber, protein and other nutrients that stabilize your blood sugar during this ‘breaking down’ process. Plus, it’s hard to cut out all carbohydrates and maintain a healthy lifestyle since carbohydrates are also found in several main food groups including vegetables, fruit and dairy. Cutting them out makes it hard to sustain.
- NOT COUNTING BITES, LICKS AND TASTES:
It is easy for calories to creep up without noticing when you are mindlessly munching on food throughout the day, if you are a parent you probably get this. I’m there and I totally get it, after your kids barely eat the food on their plate you end up scarfing down the rest of the left overs. Am I right? This also can happen when you are cooking or when there are treats and easy-to-grab snacks around you all the time. A good idea is to be conscious of your actions and keep a food journal around to keep you accountable. I also recommend planning your meals and snacks ahead of time.
- JUDGING CALORIES BASED OFF AN ACTIVITY TRACKER:
I don’t recommend using your activity tracker as a guide for determining your calorie needs. Most of the fitness trackers are often inaccurate, this can be with a watch or with a tracker on a cardio machine. The numbers that are coming from these machines or watches can lead us thinking we have ‘earned’ that big piece of chocolate cake at 600 calories when their workout only burned 400. Then carry over that extra 200 calories throughout the week and that can build up quickly and lead to weight gain. So instead, keep your meals balanced and make sure you are getting your lean proteins at each meal with a balance of slow and fast carbs. Keep those calories below the 500 calories for Breakfast, Lunch and Dinner. Follow up with mini snacks between the meals.
- HAVING CHEAT DAYS:
A balanced nutrition should incorporate your favorite foods. Regularly eliminating them results in cravings and overindulgent cheat days that may counter your weight-loss goals. Instead, use an 80/20 guide where 80% of your intake consists of your favorite whole grains, high-quality proteins, fruits, vegetables, nuts and seeds and 20% is for the cookie or serving of chips you’ve been craving.
Listen for more information on this week’s episode on the Momma Fit Podcast: