You might have thought that you have already done everything to lose weight. You tried the latest diet trend and had sweat buckets at the gym, but still the scale has not moved. This can be very frustrating. However, this can also mean that you are not doing something right. Here are some reasons why your dieting efforts might not be on point.
You Are Not Eating Real Food
While you might be conscious in counting your calories, you might not be eating real food. This is counterproductive. It could stall your progress or give you poor results. For one, calories from refined carbohydrates and sugar will cause you to eat more during the day without feeling satisfied. On the other hand, calories from healthy fats, fiber rich sources, and protein are metabolized more efficiently. While these can make you lose weight, it can be a better source of energy.
You Overcompensate Your Workout With Food
You should not reward your exercise with food. Having a solid workout does not mean that you can eat what you want after. While burning 300 calories can make you want to celebrate, rewarding yourself with a high-calorie, high-carbohydrate or high-sugar treat just fills you up with what you have otherwise burned.
You are more likely to overestimate how much calories the workout burned and underestimate the fat, calorie, carbohydrate and sugar content of your reward. In the end, you do not end up with a calorie deficit, which is necessary for weight loss.
You Drink Diet Soda
While diet sodas are typically zero carb and low sodium, it still has some ingredients that might stall your weight loss goals. Research shows that consuming diet soda regularly might counteract weight loss. The taste of something sweet without the actual calories might signal your body to hold onto calories as fat. One study showed that those who consumed diet soda regularly had a 178 percent greater increase in waistlines in over 10 years, compared to those who do not drink it regularly.
Artificial sweeteners in diet soda can actually raise your insulin levels and lower your blood sugar. This can make you feel hungrier and can move calories into your fat cells. Consuming artificial sweeteners might not really satisfy a sweet craving like real sugar can because sugar involves a longer dopamine release.
You Eat When You Are Not Hungry
We have been taught to eat three times a day. However, this might not be true for those who want to lose weight. Sometimes, we find ourselves eating when we are bored, stressed or tired or just because we feel like it. This can lead to unexpected weight gain.
You should view food as fuel and not as something to entertain you or a stress relief solution. In doing this, put yourself on a hunger scale whenever you crave for something. Rate your hunger from 1 to 10 with 1 being starving and 10 being stuffed. It should only be when your hunger rating is at a 3 or 4 that you should eat. You should stop when you reach 5 or 6. Also, you should just eat enough to satisfy yourself and never to reach 10.
You Underfeed Yourself
While you might aim for a calorie deficit, this does not mean that you should starve yourself. When you don’t eat, your metabolism rate can also dip. You might not be getting enough nutrients for your body to process the calories and fat to turn them into energy. Skipping meals will make your body lose its ability to feel full. This can also make your cravings spiral out of control and push to eat more than necessary when the opportunity comes.
Dieting can be very hard as it involves a lot of sacrifices. This is why it can be frustrating when after weeks of not eating what you love, you find your weight to be the same. Sometimes, you might have gained some extra pounds. It is important to keep a close eye on your diet, especially when there are slight mistakes that can be counter-productive to weight loss.
Do you have any weight loss blunders and misconceptions you’d like to share? Let us know in the comments!