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“I need to lose weight fast!”
You’re pumped and full of adrenaline to finally follow through on your goal to lose belly fat!
I hear you!
Sometimes you feel like you’re doing everything right, yet still not getting results.
What if I tell you instead of only focusing on weight loss do’s, you also need to focus on don’ts that are sabotaging your weight loss success.
Here are 6 common habits you need to avoid right away if you want to lose weight!
#1 Starving yourself
Females need a minimum of 1200 calories/day.
Unfortunately, many people believe that to lose weight, you need to starve yourself. After all, you gain weight by eating too much.
So, it totally makes sense that if you eat very little then you will lose those kilos. But, that’s the worst possible thing you can do.
When you consume a meal after you’ve been starving yourself, your body processes it differently.
Since your metabolism has slowed down, your body will store it instead of using it. So, in other words, you end up gaining more body fat.
#2 Weekend binge-eating
You’re good about eating healthy during the week but on the weekends? Well, that’s another story.
Some people call them ‘cheat days.’ Others say, ‘It’s my day off.’
However, if a cheat day becomes a regular part of your week, you risk completely counteracting your dieting efforts.
If you’re binging on the weekends, chances are there are some foods you’re not letting yourself eat during the week.
What are those foods? Try to intentionally incorporate those foods during the week. For example, almonds as a planned afternoon snack.
It might feel scary like you’ll be eating twice as much of these foods, but by planning you’re reducing the likelihood of binging on the weekend.
#3 Avoiding carbs
Fact: It’s not the carbs making you fat, it’s the sugar and calories.
Our bodies need carbohydrates to function properly – they’re the body’s main source of fuel.
In actuality, there are three types of carbohydrates: fiber, sugar, and starch.
The secret behind carbohydrates is to identify and limit the amount of added sugar in your carbohydrate sources.
Research actually shows that while low-carb eaters tend to lose more weight at first, after one year, that weight loss levels out and is no different than those who eat a moderate-carb diet.
Pay attention to portion sizing carbohydrates along with your protein and fat sources.
Carbs to try –
#4 Not getting enough sleep
For most adults, 7 to 8 hours of sleep every night is optimal.
The neurotransmitters ghrelin and leptin are thought to be central to appetite.
Ghrelin promotes hunger, and leptin contributes to feeling full.
A lack of sleep may affect the body’s regulation of these neurotransmitters.
This dysregulation of ghrelin and leptin may lead to increased appetite and diminished feelings of fullness in sleep-deprived people.
Here are a few tips for sleeping better when you’re trying to lose weight:
- Keep a regular sleep schedule
- Don’t eat right before bed
- Sleep in a dark room
- Unplug your phone before bed
#5 Drinking your calories
If you’re counting calories, it’s important to watch what’s in your glass as well.
Choosing the right beverage and keeping an eye on how much you pour can help curb your appetite and cut calories.
Some of the beverages that jeopardize your weight loss: Soda, fruit juices, energy drinks, specialty coffees, alcohol, etc.
These better-for-you drinks could be adding hundreds of calories to your otherwise healthy diet each day.
The best drink is of course water. “But if water bores you, try caffeinated or decaffeinated teas,”
Drinking two glasses of water before a meal may also help you feel full faster, so you won’t eat as much.
Some of the other best beverages that can help with weight loss include vegetable juice, green tea, black tea, etc.
#6 Eating too quickly
You’re more likely to make less healthy choices when you’re speed-eating.
Since most worse-for-you choices tend to be calorie-dense (hello, pizza and donuts!), you end up taking in more calories per minute.
In fact, experts agree that it may take up to 20 minutes for your brain to realize that you’re full.
Chow down too fast, and you risk piling on extra calories before your body has a chance to signal that you don’t actually need them.
Over time, excess calorie intake can lead to weight gain.
Eating more slowly, on the other hand, can provide powerful benefits in losing weight and avoid overeating.
Some best practices for slow eating:
- Don’t eat in front of screens.
- Put your fork down between each mouthful.
- Chew thoroughly.
- Take small bites.
- Eat foods rich in fiber.
- Eat mindfully.
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