3 Blunders To Avoid on Your Weight Loss Journey

weight lossThere are times on your weight loss journey when progress can come to a halt. Days or weeks can go by without you seeing movement on the scale, which can get downright frustrating. After working with thousands of clients, I’ve noticed specific patterns that can cause this weight loss stoppage. Here are 3 of those patterns.

 

1) Eating more than you think you are.

Weight Watchers, Jenny Craig, Zone Delivery Service, and other diet systems have one undeniable benefit–they define how large an actual “serving” is for the average person. Most of us underestimate the volume of food we eat (and consequently underestimate the number of calories consumed daily).

By fixing in your head what a serving size or “portion” of food looks like, we can better estimate (and consequently evaluate and calibrate) the amount of food we eat at each meal. Keep in mind that when it comes to weight loss, you need to take in fewer calories than you burn daily.

Two good rules of thumb:

A portion of meat (3 oz.) is the size of a deck of cards.
A portion of carbohydrates (1 cup) is the size of a tennis ball.

Please remember to fill up on non-starchy vegetables – they are full of nutrients, have minimal impact on blood sugar, and contain few calories.

2) Not eating frequently enough.

Eating “three square meals” a day is a social custom. While this may do for social purposes, you will want to aim for more frequent feedings for weight loss. It is recommended that you consume a minimum of 5-6 small meals each day. By doing so, your body gets the signal that food is abundant, and there is no need to conserve energy.

Additionally, frequent feedings maximize your metabolism, as your body is constantly busy, burning calories by digesting your meals. By not letting too much time pass between meals, you stabilize blood sugar levels since they never really get the chance to drop. Keeping your blood sugar stable minimises your hunger levels, decreasing the chances that you will be tempted to overeat at your next meal.

3) Choosing to drink your calories instead of eating them.

This is a widespread problem among those attempting weight loss due to the abundance of “healthy” diet smoothies, protein concoctions, and weight loss shakes. There are two factors to remember when relying on these liquid meal replacements.

First, many liquid diets shake on the market, and all fruit smoothies have an abundance of sugar. This causes an immediate surge in energy followed by a massive crash due to the release of insulin to control the blood sugar rise. This dramatic shift in blood hormone levels (particularly insulin levels) is something you want to avoid, both for health reasons and for weight loss.

Secondly, most weight loss shakes are devoid of fibre. Fibre is one of your most precious allies when you are dieting. It helps you feel full and blunts the rise in insulin levels when all that sugar hits your bloodstream. While fruit smoothies contain some fibre from the fruit’s pulp, a better strategy would be to eat the fruits in the smoothie.

Lastly, the amount of calories concentrated into a shake or smoothie is far more significant than the equivalent volume of actual food. A 16 oz fruit smoothie may contain as many as 600 calories and will not fill you up all that much! On the other hand, eating 600 calories of fruit will be much more than the typical person can manage in a single sitting (at least, I don’t know anyone that can eat more than 2 pounds of bananas in a single sitting!).

Think about it- when making significant dietary changes, you want to get the most out of your calories. Wouldn’t you instead fill up rather than drink something and be hungry again soon after?

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