Are you trying every single approach to manage your weight, but not finding one that works to keep the weight off? Do you find that it’s tough to lose, or that after you lose, the weight just creeps back up? Well, you are definitely not alone. There are tons of products available that are aimed at weight loss, but sometimes, the key is in your lifestyle.
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Besides knowing the basics of weight management, it is important to know what other factors affect your weight that may be setting you up for an unreasonable struggle with your weight. Here’s a list of 6 key issues that commonly undermine our efforts to control our weight, and what you can do about them.
1. Eat When You're Not Hungry
Before you reach for a snack, pause and check in with your body. Are you bored, stressed, or just in a routine? If it’s not real hunger, try a simple distraction—like a short walk, a glass of water, or calling a friend.
2. Skip Meals
In a rush? Don't skip meals, especially breakfast. If you're in a hurry, grab a piece of fruit, some nuts, or a piece of whole wheat bread on the way out the door.
3. Avoid a Category of Food
You may have heard that avoiding carbs altogether is a good way to lose weight, or cutting all fat out of the diet. Sure, this may provide some quick weight loss, but it doesn’t work for everyone. Also, it will shock the body and metabolism, and will not provide you with weight loss that lasts. Try eating in moderation, instead.
4. Make Concessions
You may have a healthy diet most of the time, but every now and then we like to cheat a little. That’s ok, but be mindful of how often you do it. A little cream in your coffee today can easily become part of your normal routine. Did you find a low-calorie, ‘less-bad-for-you’ ice cream? Great! Just don’t go overboard - don’t make it a part of your regular shopping list, and don’t eat the whole pint. Remember, it is still a treat.
5. Not Adding It All Up
Eating a special meal on Friday, a treat with friends on Sunday, and not having enough vegetables in your diet on Monday and Tuesday are all little things that add up. Try to think about your entire day, and your week that past and week ahead. If there’s a special event coming, try to be on good behavior throughout the week.
6. Eat the Wrong Things When You’re Hungry
Did you already eat a meal, but you still feel hungry? Before you grab some munchies, think about why you might still be hungry: was the meal low fiber, missing vegetables, carbs, or protein, or did you not drink enough water? If your answer is yes to any of those, then try to fill your body with what is missing, not just what is around you.
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Takeaways
Whether your diet is wonderful already, or needs some help, there are a few quick guidelines to always follow. Ask your health coach or Dietitian to help find solutions that work for you, and read this article to learn more about dietary habits that help you lose weight.