The biggest diet mistakes (we all make!)

You have already cut out fast food, candy and soda BUT you’re still not losing weight? Then you may actually be hindering your progress by making these mistakes. 

Losing weight can be tricky. Sometimes it feels like you’re doing everything right, but you are still not seeing results. If you have set out to shed pounds but are not seeing the results you want, here are some possible reasons why — plus, great advice to get you back on track.

THE BIGGEST WEIGHT LOSS MISTAKES

#1 Mistake: You drink your calories 

Liquid calories from juices, fruit smoothies, sodas, coffee with cream and sugar, teas and alcohol can really lead to weight gain. Research showed that most Americans get about 21% of their calories from beverages. This is far too much! Switch all high-calorie beverages to water and unsweetened tea or vegetable juice. If you drink alcohol, do so in moderation, and choose lighter drink options like wine spritzer.

#2 Mistake: You eat too much of the good things

Just because a food is healthy doesn’t mean you can eat tons of it. Nuts, whole wheat bread, dark chocolate, almond & peanut butter or avocados are absolutely great for you. But they are also high in calories, so portion control is still key.

#3 Mistake: You are eating too fast 

It takes around 20 minutes for your brain to catch up to your stomach, so eating more slowly can help you realize when you are full. When you take the time to chew, taste, and savor your food, you naturally eat less and enjoy your meals even more.

#4 Mistake: Your portions are oversized 

Portion size really matters in weight loss. Research has shown that people consistently eat more food when they are offered larger-sized portions. Nutritionists suggest these tricks to help you trim your portions: Use smaller plates and bowls. Leave a few bites on your plate. Don’t buy more food than you need at the supermarket – to avoid the temptation of ‘finishing off’ large portions. Buy pre-sliced bread, if you are tempted to cut too thick slices.

#5 Mistake: You always do the same workout routine

You can’t do the same exercises over and over again and expect a progress. To get better results, you really have to vary frequency, intensity and time.

#6 Mistake: You are not drinking enough water

Studies have shown that drinking water or eating water-rich foods or soups before a meal can help you eat less. Plus, staying hydrated helps prevent headaches, which can lead to stress eating. Try to drink one or two glasses of water before each meal. This will help you feel full faster and lose weight.

#7 Mistake: You go crazy on your cheat day

For many people their cheat day becomes a crazy food-party. Going overboard can set you back thousands of calories and make you feel sick and bloated for days to come. Better: Instead of a cheat day, have a cheat meal once week. You still can have that pizza, pasta, a piece of cake or ice cream you’ve been craving, and get right back on the road to clean, nutritious eating — instead of derailing all your progress and causing yourself to feel sick.

#8 Mistake: You eat too many fruits

Fruits are healthy, fruits are the perfect snack, fruits contain vitamins and antioxidants. Definitely! BUT fruits are also loaded with sugar. I totally agree that fruits are a healthier alternative to sweets and candy, but if you eat too many of them, you may simply be consuming too much fructose to allow your body to lose weight.

#9 Mistake: You are too stressed 

There is a strong connection between stress and weight gain, as stress hormones like cortisol can lead to fat retention. Yoga and deep breathing are great for stress reduction.

#10 You are starving yourself 

Many women are obsessed with calorie counting. In this way we are oftentimes depriving our body of the very nutrients that will actually help us not only to live healthier, but lose more weight. WHAT you eat is just as important as how much you eat.

#11 You overestimate the amount of exercise you do

30 minutes on the treadmill doesn’t mean you can eat what you want. People often think after their workouts:  “I deserve a treat”. You may have burnt 300 calories, but then ate 500 calories, netting you an extra 200 calories for the day. Always keep in mind, it’s so much easier to EAT calories than burn them off.  At least it is 80 percent about diet and only 20 percent about workout.

#12 You don’t eat enough protein

Your body needs protein to build muscle mass and the more muscle mass, the more calories you burn. It is as simple as that. Protein is also by far the most satiating macronutrient and your body expends quite a few calories metabolizing it. For this reason, adding protein to your diet can help you lose weight without even trying.