I don’t talk too much about weight-loss on this blog, because I really want to focus on so much more. I want to transform your relationship around food and your body so that eating is FUN again and you feel confident in your own skin. I want you to have ENERGY and clear skin like you’ve never known was even possible. I want you to live your BEST life and thrive well into your 90s.
So yeah, to me, it can sometimes feel like weight loss is just about vanity and it’s something that we’re all pressured to focus on because of constant media messages and society. But at the same time, weight loss can be a path to get you towards living your most authentic, vibrant, and energetic life so I’m not here to shame or discourage you for wanting to shed a few pounds.
If you’ve been trying for a while to lose weight or you have suddenly plateaued on your journey, here a few tips to push start losing weight again.
10 Common Weight-Loss Mistakes & What to Do Instead
Did you know that 98% of people that lose weight from a diet gain it back within 6 months? This is because the diet mentality is based on deprivation. You are able to get a quick-fix result because you were able to deprive yourself for a period of time. Eventually, this method falls apart which can lead to a binge and despite all your hard work, you gain the weight back. How frustrating is that? These types of diets will slow down your metabolism which will only make it harder for you to lose weight.
Summary: Ditch dieting & start creating a healthy lifestyle that actually lasts. Get started now with my free mindful eating course!
2. Unrealistic Expectations
We all want that instant gratification and we love the promise of losing a lot of weight in a short period of time. But the truth is if you want sustainable long term weight loss, it’s actually much better to take your time and lose weight slowly.
Summary: Focus on losing just 2 pounds at a time and 1-2 pounds per week which is a good, steady pace to lose weight.
3. Eating too many or too few calories
Most people understand that eating too many calories will keep them from losing weight, but a lot of people don’t realize that eating too few calories can do the same thing. When you are under-eating your metabolism begins to slow down, your body holds on too fat, and adapts to living on less. Also, if you aren’t getting adequate calorie intake then your chances of nutrient deficiency is high.
Summary: Start learning how to eat mindfully and intuitively. While you’re learning a new way of eating it can be beneficial to track what you are eating until you really get back in touch with your body and it’s needs.
4. Eating Quickly or On The Go
A common issue that keeps people from losing weight is that they are eating too fast and while on the go. When we aren’t taking the time to sit and be mindful while eating we can easily overeat and mess with our digestion. If you are eating quickly, your body is not given enough time to notice if it is really satisfied or not. Also, if you are busy and multitasking it is likely that your body is in a state of stress which means it will hold onto fat and slow down digestion.
Summary: Start practicing mindful eating for at least one meal a day. Ideally you will want to do this for every meal, but start slow.
5. Skipping Meals
Sometimes we can get so busy that we forget to take the time to pause and have a meal. This can often lead to us getting to a point of extremely low blood sugar and starvation which often results in making poor food choices and overeating.
Summary: Take time to eat each meal. Set an alarm if you must. Do some food prepping to make sure you can quickly and easily throw some meals together. Think of eating as a way to get more energy so that you can continue to thrive and get stuff done for the rest of the day.
6. Processed Foods
Consuming way too many processed foods because they are labeled “low fat”, “gluten-free”, “natural”, is a huge pitfall that many people fall into. Just because these packaged foods have supposed benefits and health claims does not mean they are healthy or result in weight loss.
Summary: Stay away from processed foods as much as possible. If you do buy processed foods occasionally always read the labels, look for 5 ingredients or less, and make sure you know what you are consuming. Chances are if there are ingredients you can’t pronounce than you probably don’t want to be consuming it.
7. Not Tracking What You Eat
If you are really focused on losing weight a great way to do that is by tracking what you eat. This means writing down every food or drink that touches your mouth. I’m not talking about macro or calorie counting, but I’m just talking about writing down everything you are eating to bring awareness to it. This allows you to see what may or may not be working for you on your weight loss journey. It’s a great way to be able to see trends towards weight loss or away from it.
Summary: Start tracking everything that you put in your body. This includes food, drinks, bites, sips, and licks. Every little thing counts. Not only will this make you more away it will help you decide what may need to be tweaked in order to reach your weight loss goals.
8. Not listening to your body
If you aren’t truly listening to your body, it is likely because you are following some diet or meal plan even though it may not really be working for you. Perhaps you are copying someone else's success plan, but that doesn’t mean it will work the same way for you. It’s very important to start tuning into your body and learning what it needs to truly fuel it and thrive.
Summary: Stop following someone else’s plan. Learn how to reconnect and listen to your body. Practice honoring your hunger and fullness cues. If you need some extra help, reach out to me and I’ll be happy to work with you!
9. Only focusing on the Scale Weight
It’s so easy to obsess over that number on the scale. We often get frustrated because the number isn’t moving or perhaps it may be increasing. This can happen for many reasons such as water retention and muscle gain. This is why I often recommend clients ditch the scale all together. It’s simply not the most effective way to track your weight loss and it can become extremely discouraging causing you to give up completely.
Summary: Start tracking your food and take your body measurements. Remember that the scale is not the end all be all and as long as you are focusing on creating lasting healthy habits then you will eventually reach your goal. Don’t let the scale defeat you!
10. Not Exercising or Overexercising
When you are trying to lose weight diet is the most important factor, however, movement is also imperative for overall health. I always recommend that my clients focus on moving their bodies for at least 30 minutes every single day. When you are losing weight, you are also losing muscle mass and fat which is why you want to exercise to continue to build muscle. But when you are overexercising it will put your body in a stress state which is not an optimal state for weight loss.
Summary: Focus on movement daily that brings you joy and overall health. Do not try to punish yourself or your body with exercise.
10 Weight-loss Tips to Finally Reach Your Ideal Weight
Drink lots of water - We should all know this by now. But in case you need additional tips on how to actually drink more water, go here.
Eat whole, plant-based foods - These are the foods that provide you with all of the nutrients and energy your body needs to survive and thrive. Focus on vegetables, fruits, whole grains, nuts, seeds, and legumes.
Eliminate or limit processed foods - Shop the perimeter of the grocery store and stay away from the processed food section as much as possible.
Eat mindfully - Slow down when you are eating and thoroughly chew your food. Try to eat at least one meal a day without any distractions. Practice gratitude for the delicious food you get to eat that nourishes your body each.
Eat healthy, balanced meals - Eat meals consistent of ⅓ green vegetables, ⅓ high quality protein, ⅓ nutrient dense starchy vegetables or grain, and 1-3 tbsp of high quality fat. If you have a lot of weight to lose, limit the fat intake. Click here to learn more about creating a balanced meal.
Eliminate or reduce salt, oil, and sugar intake - Salt, oil, and sugar can all be causes of weight gain. The quickest way to weight-loss would be to eliminate them completely, but I know that sometimes it’s too difficult. Start by minimizing your intake as much as possible.
Increase your fiber intake - If you don’t know, now you know. Fiber is crucial for weight loss. To increase your fiber intake easily start adding more beans and legumes to your diet.
Reduce stress - Stress can be one of the main reasons your body is holding on to some access weight. If you’re living a high stress lifestyle, I highly recommend you look into some ways to de-stress and practice a little more self-care regularly. Some great places to get started are incorporating daily meditation, yoga, monthly massages, reading, or any other self-care practices that help you slow down and lower your heart rate.
Get adequate sleep - Sleep is another very important aspect of reaching your weight loss goal. First of all, when we are sleep-deprived, we are more likely to choose high carb and high fat foods to boost our energy. Your body is also over producing hunger hormones which will likely cause you to overeat. Basically, lack of sleep directly affects your diet and can impede your weight-loss goals.
Move your body - Notice that I didn’t say exercise? This is because many people have a negative idea of exercise or only think of running or hitting the gym as exercise. I used to think this way too, but I’ve learned that there are so many better ways to move your body. It’s imperative to focus on moving more throughout the day as opposed to living a mostly sedentary lifestyle and then working out hard for a short period of time. Try taking multiple walks throughout the day. If you work at a desk, get up at least once an hour to stretch or walk to the bathroom. Find fun ways to move your body so that you actually enjoy it and don’t use it as a way to punish yourself because you hate the way it looks.
Hopefully you now have a good idea of what’s been holding you back and how to get started back towards reaching your weight-loss goals. And if you read all of this and felt like you already knew this, that is because it’s not rocket science. A lot of the time we know what to do, but we let our fear and bad habits control us. If you’re ready to step up and start transforming your health for good, sign up for a free breakthrough sessions with me and we can come up with a plan for you to achieve your goals in the next 90 days!