7 Ways You Are Sabotaging Your Weight Loss

7 Ways You Are Sabotaging Your Weight Loss

You’ve made a commitment to losing weight this year.

You feel like you’re doing everything right...until you step on the scale and see that the number is higher than it was last week. What gives?!

You may not realize it, but you could be a victim of sabotage — your own! Here are...

Underestimating the calories in what you eat.

Unless you are regularly tracking not only what you eat but how much, you’re likely eating more than you realize.

Quick check: how many calories are in that handful of dry-roasted peanuts?

Depending on how large your hand is, you may have upwards of 300 calories in that “little” snack!

Tracking what you eat in detail will give you a clearer picture not only of your total calorie count for the day, but it will also let you see where you might be out of balance (e.g. 60% of your calories came from fat).

Overestimating your calorie burn at the gym.

You feel like a beast as you knock out your Zumba routine at the YMCA, and you think to yourself, “Yes! Now I can go home and eat a big lunch, after burning all those calories.”

Quick check: how many calories did you actually burn in the hour-long class?

Your total was most likely in the neighborhood of 500 calories, depending on your size and level of exertion.

Exercise forms an important part of any weight loss plan, but unless you are using a more accurate means of calculating the calories used in your activity of choice, you’re better off underestimating your total. Alternately, you can choose to not factor in your exercise as you plan your daily caloric intake and aim for the same nutritional goals daily, reducing the possibility of justifying an eating binge after a good workout.

Not getting enough water.

Sometimes you find yourself in front of the fridge, looking for something to eat even though you really don’t feel hungry.

Guess what?

You’re probably thirsty!

Adding water to your daily tracking will help you make sure that you’re staying hydrated and not mistaking thirst for hunger. Drinking water will also help you to feel full when you do eat, so it’s a win-win.

Not managing stress appropriately.

Quick check: after a hard day at the office, what is your go-to stress-buster?

If you’re like many people, your answer may have been “a stiff (alcoholic) drink” or “half a bag of Doritos.”

Studies have long shown a connection between stress and poor eating habits.

The next time you’re feeling the pressure at work or home, try to pay attention to your response. If it’s something that is going to sabotage your weight loss, you can consciously choose to replace it with a healthier choice.

Bingeing on the weekends.

You’re working hard all week long, keeping your protein-carb-fat intake in mind and getting to the gym. There’s no harm in easing up on Saturday and Sunday, right?

As tempting as it is to give yourself a total break from your healthy eating habits, you’ll be hurting your efforts in the long run.

Success is more probable — unsurprisingly — if you enjoy yourself in moderation while still doing your best to track your indulgences, as much as you may hate to admit and record that plate of hot wings!

Taking medications that interfere with weight loss.

If you are currently taking medication, prescription or over-the-counter, talk to your doctor to see if it could be affecting your weight loss efforts.

A number of medications are known to not only slow metabolism but also to cause weight gain in some patients. Your provider might have an alternative approach that won’t get in the way of your healthy goals.

Spending too much time with unsupportive friends and family.

On your last visit with Mom, did she tell you that you’re getting too thin and offer you a cookie?

Believe it or not, the people in your life might actually resent your commitment to healthy eating and actively attempt to sabotage your weight loss!

Why would anyone react this way to the new-and-improving you?

Reasons vary, from competitive coworkers to partners afraid of losing the you they have always known and loved.

Your strategy for overcoming their opposition will vary as well, depending on the circumstances, but know that you can succeed.

One possibility: when enticed to eat outside of your plan, a reply of “maybe later” might be enough to encourage the tempter to move along.

Did you recognize yourself in any of those seven areas of diet self-sabotage?

If so, you are now equipped with knowledge that can help you push past the obstacles in pursuit of your weight loss goals. Knowing is half the battle!

Original article and pictures take worthyhealth.com site