These are the 6 Major Fat Loss Mistakes You’re Making, According to Dieticians
If you’re trying to lose weight and not seeing the results that you’d like to, you may be making common, little mistakes that lead to weight gain. Read on to discover diet and weight loss mistakes that dieticians want you to be on the lookout for!
Not Drinking Enough Water
Fitness trainer Bob Harper said on Instagram, “Water intake is, I believe, one of the best weight-loss tips that you can do.” Thirst is often mistaken for hunger, so it’s important that you drink water and stay hydrated throughout the day. When you’re lacking proper hydration, you may suffer with headaches and low energy levels — which may lead to overconsumption of snacks and weight gain.
Ilana Muhlstein, MS, RDN, and Registered dietitian and co-creator of Beachbody’s 2B Mindset nutrition program states, “Rather than eating food right away, I recommend that each meal start with drinking water first.” Try to drink about 16 oz of water before you start eating your meal.
Extreme Dieting
Over-exercising and extreme calorie restrictions (less than 1200 calories) are both forms of extreme dieting. Registered dietitian Leslie Langevin, MS, RD, CD, of Whole Health Nutrition says restricting too much food isn’t a sustainable way to lose weight. Choose simple and nourishing ways to eat that gives you enough energy, nutrients and calories that will help you to live a whole and healthy lifestyle. Find a nutritious eating plan like the Mediterranean diet, paleo or plant based diet to help you find healthy meals that will keep you full and on track!
Eating Too Much or Not Enough Protein
Willow Jarosh, RD, of C&J Nutrition says that high protein, low-carb diets offer fantastic results, however, this type of diet isn’t sustainable. You’ll also be missing out on a lot of healthy nutrients from fruits, vegetables, seeds, nuts, beans and whole grains. Jarosh notes that you don’t want to be downing protein shakes all day because these nutritious foods “helps keep your gut bacteria happy and your digestive system regular and keeps you feeling satisfied.”
Registered dietitian and personal trainer Jim White, ACSM, explains that the average person should have 0.8 to 1.2 grams of protein per kilogram of bodyweight. This means that an individual who is not getting enough protein can also gain weight because proper protein intake helps to keep you full and satisfied. An easy way to make sure that you’re getting enough protein in your diet is to include it in each meal.
Using Exercise to Compensate for Eating Too Much
Overeating and telling yourself you’ll work it off later, or punishing yourself with a workout because you’ve eaten too much are all behaviors that are sabotaging your weight loss. Registered dietitian Stephanie Clarke cautions that this behavior can potentially lead to an unhealthy relationship with food and unwanted weight gain.
If you indulge in a 300 calorie dessert, and go for a 30 minute run, you’ll only burn 250 calories, and you’ll definitely start to pack on the pounds! Exercise should be part of a healthy diet and fitness program – it shouldn’t be used to make up for poor eating habits.
Eliminating Sweets and Certain Food Groups
Registered dietitians Stephanie Clarke, RD, and Willow Jarosh, RD, of C&J Nutrition recommend having a treat bank of 100-200 calories a day where you can enjoy foods like french fries, brownies, cookies and other “off limit foods.” If you abruptly quit certain food groups, you may be tempted to over-indulge later on down the road. A treat bank helps you to enjoy the foods you love, while not going overboard. Dieticians also recommend finding healthier ways to enjoy the foods you love. Try out one of these recipes for desserts that are all under 100 calories!
Not Eating Enough
When it comes to losing weight, many people drastically reduce the number of calories that they’re eating. Registered dietitian Lisa Bunn, director of nutrition at the Genavix Wellness Network, says, “While calorie deficit is a must for weight loss…The nuance is that we don’t want it to be too much of a deficit.”
When the body isn’t being supplied with enough food, it starts to hold on to calories, which slows down the metabolism. Instead of your body getting energy from fat, it will begin to tap into our muscles! According to The American College Of Sports Medicine, women should eat at least 1200 calories a day, and men should have 1800 calories a day for stable weight loss.
