Whether you need to drop 50 or 100 pounds, weight loss doesn't come easy. It takes a lot of discipline, and it is common to hit plateaus along the way. Even if you are eating healthy and exercising regularly, you could still be making blunders that may hinder your weight loss efforts. Here are six weight loss mistakes you should avoid making:
Not Counting Liquid Calories
Whether you have an extra glass of wine at dinner or some orange juice during breakfast, those liquid calories can add up, according to Live Science. However, liquid calories will not satisfy your hunger, so you may end up eating even more calories. To avoid sabotaging your weight loss goals, you should stick to drinking water most of the time. Water does not contain any calories and will do a better job at satisfying your thirst.
Choosing Fat-Free Diet Snacks
When you are trying to lose weight, opting for a fat-free diet snack seems like a smart idea. However, this can backfire. All the artificial sugars and other chemicals in these diet snacks can actually increase cravings and make you eat more calories. Instead of choosing a fat-free snack, just reduce your portions. For example, if you have a craving for a chocolate candy bar, only eat half of it.
Thinking You Can Out Exercise a Bad Diet
Many people make the mistake of believing that exercising a lot can make up for making unhealthy food choices. However, the couldn't be farther from the truth. No matter how many burpees or jumping jacks you do, you are not going to lose weight steadily if you eat the wrong foods. For example, if you burn 300 calories on the treadmill, all that hard work will be wasted if you eat a cheeseburger afterward. It is better to eat something nutritious after a workout, such as a turkey sandwich on whole grain bread or a chicken breast.
Skimping on Sleep
Adequate rest is more important for weight loss than you think. If you do not sleep enough hours at night, your body could release the stress hormone cortisol, which can make it easier to store fat. When you don't get enough rest, you also may be tempted to eat sugary snacks for energy, which can also hinder your weight loss efforts. It is best to get seven to eight hours of sleep each night.
Eating a Small Breakfast
Mornings can definitely be busy, but that doesn't mean you should just eat a piece of toast and head out the door. If you don't eat much for breakfast, you will just be hungry sooner and may end up overeating. To prevent getting too hungry at lunch, you should eat plenty of protein for breakfast. For example, you could eat some oatmeal and two hard boiled eggs.
Losing Track of What You've Eaten
Eating a piece of your friend's cake at dinner or munching on a few chips in the middle of the day might not seem like a big deal, but those calories will add up. To avoid losing track of what you eat, write down everything you eat in a food diary. This way, you will know everything you are putting into your mouth and be less likely to go over your recommend calorie intake for the day.
If you avoid making these common mistakes, it will be much easier to lose the weight and get healthy. However, if you are still having trouble losing weight, you should talk to your doctor. He can determine if a condition is preventing you from losing weight or not. Medically supervised weight loss can benefit your condition. The doctor will monitor your exercise and diet and help you past those plateaus.