By: Taylor Empey | CFT, SFN, SET, Elite Trainer Level I | Iron Allies Fitness | 3844 S. 300 E. Salt Lake City, UT 84115 | 801-263-5336 | firstname.lastname@example.org | ironalliesfitness.com
It’s a common problem. You’ve been on a diet for weeks and aren’t losing weight like you thought you would. It may be because you’re consuming more calories than you think.
Keep reading to discover seven sneaky habits that may be sabotaging your weight loss efforts.
Mistake #1: Forgetting Liquid Calories
It’s easy to forget that the things you drink have calories—some more than you’d think. In fact, some beverages have more calories than an entire plate of food.
It is estimated that around 20 percent of your daily calories come from what you drink. So as you drink your juice with breakfast, rehydrate with a sports drink at the gym, or drink a glass of wine at dinner, think about the calories you’re adding.
For calories’ sake, it’s best to avoid all sweetened sodas, sweetened or flavored coffee drinks, sweetened tea, and smoothies. Replace these high-calorie drinks with water, almond milk, and unsweetened herbal tea. Because while they taste great, liquids generally don’t satisfy hunger, so they are just additional calories being layered on top of the food you eat and hindering your fat loss goals.
Mistake #2: Oversized Portions
Just because restaurants load your plate with a mountain of food doesn’t mean you should eat that much at home for a normal meal.
Remember that your stomach, like your heart, is only the size of your fist; maybe a little bigger. Don’t think you could fit much food into your fist? You’re right. And contrary to what mama taught you as a child, you don’t have to eat all the food in front of you.
To eat a little less, use smaller plates and eat slower so you know when you’re full. Also, remember that portion control also applies to healthy foods, as they, too, contain calories.
Mistake #3: Too Many Extras
A salad is a healthy, low calorie option. At least until you add dressing, bacon, cheese, and croutons.
These add extra calories fast.
One tablespoon of dressing contains 75 to 100 calories. With that in mind, it’s no wonder grilled-chicken salads at a fast-food restaurant can have more calories than a hamburger.
Mistake #4: Blaming Your Genes
Many people give up on dieting or think there’s no hope when it comes to meeting their goal weight because of their ‘genes’
We hear this excuse all the time, ‘that’s just my genetics…’ ‘it’s just my body’s set point…’
Though there is SOME truth to genetics playing a role in your body type, it is not an excuse to not do anything and give up. In fact, most people think that genetics plays a bigger role and has a bigger impact on the way they look, feel, perform, etc than it actually does.
Mistake #5: Eating Without Thinking
It happens to everyone. You’re tired after a long day and you just want to veg in front of the television or read a good book. Unfortunately, mindlessly eating is often involved. You may think that since it’s not on a plate it doesn’t matter, but every bite you take counts.
When it comes to a successful diet, make rules for appropriate times to eat. And don’t always feel the need to eat when relaxing. Try sipping on water or tea, chewing gum, or simply don’t put anything in your mouth.
Mistake #6: Eliminating All Treats
Dieters often become overzealous in their plan and completely rid the house of all the food they enjoy, whether chips, sweets, snacks, or any high calorie food.
This commitment may last a few days until you can’t tolerate it any longer and you overindulge on what you deprived yourself of.
A better plan is to allow yourself a treat every once in a while, but in moderation.
Remember that everyone makes mistakes, but be smart and don’t let these common pitfalls keep your from meeting your weight loss goal!
So here is your ticket to success:
Stick to a sustainable, healthy diet. Maintain a proper resistance training and sustainable cardio program frequently and consistently over a long enough period of time. Get ample sleep, stretch and recovery time. Control stress levels. Seek help and guidance when needed.
That is the ticket to healthy sustainable fat loss and lean muscle development.
Text, call or email us today to get started on a fitness program that will truly improve your quality of life, your body, your confidence, your health, and the way you feel.
Talk to you soon!
– Team Iron Allies
Iron Allies Fitness
3844 S 300 E Salt Lake City, UT 84115
801-263-5336 (text or call!)
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