Ever feel like you’re giving it your all but still not losing any weight? You may already have the “right” tools – a structured eating plan, regular exercise routine, etc. – but perhaps you’re hitting roadblocks like cravings, lack of progress, or difficulty sticking to your plan.
The truth is, weight loss isn’t easy. There are a lot of moving parts, and it’s easy to make mistakes, especially when you’re juggling a busy schedule and other responsibilities. In the years I’ve worked as a registered dietitian, I’ve noticed some common mistakes that crop up time and time again.
In this post, I’m sharing 4 of the biggest mistakes most people make on their weight loss journey. My hope is that by highlighting these, you can avoid weeks or months of trial and error, and fast-track your progress towards your weight loss goals.
Mistake 1: Ignoring Hunger Cues
Many people try to suppress their hunger in an attempt to cut calories, but this often leads to overeating later on. When you ignore your body’s hunger signals, it can be easy to end up reaching for snack after snack, eating way more than if you would have sat down for a meal.
One common way is with intermittent fasting, but you may have done this just by waiting until “lunch time”, or “saving calories” for a large dinner or event.The problem with ignoring hunger cues is that it can lead to a dysfunctional relationship with food and derail your weight loss efforts in the long run.
How to solve it:
Listen to your body and eat when you’re truly hungry, focusing on balanced meals that include protein, produce, fat, and fiber. This helps keep you satisfied for longer and prevents overeating later on.
Mistake 2: Neglecting Self-Care
Many people put their own self-care on the back burner when trying to lose weight, leading to increased stress and emotional eating. Neglecting self-care can also sabotage your weight loss efforts by reducing your motivation and energy levels.
How to Solve It
Prioritize self-care activities that help reduce stress and promote relaxation, such as meditation, yoga, or spending time with loved ones. Taking care of your mental and emotional well-being is just as important as taking care of your physical health.
Check out these posts on self care :
Mistake 3: Environmental Triggers
Our environment plays a significant role in our eating habits, and many people unknowingly surround themselves with triggers that promote overeating, such as large portion sizes, calorie dense, and easy access to fast food.One common environmental cue that can derail your weight loss efforts is the drive-through. When faced with a menu full of tempting, quick options, it can be easy to give in to cravings.
How to Solve It
Take control of your dining-out decisions by planning ahead. Before heading to a drive-through or restaurant, take a few minutes to review the menu online and choose a healthy option that aligns with your weight loss goals, and add it to your 24 hour meal plan.
Learn how to use a 24 hour meal plan here.
Having a plan in place can help you make more mindful choices and avoid impulse decisions that may sabotage your progress. Opt for dishes that are high in protein, produce, fiber, and healthy fats, and consider asking for modifications to make your meal even healthier, such as swapping fries for a side salad or requesting grilled instead of fried.By having a plan for what to order ahead of time, you can enjoy dining out without derailing your weight loss efforts.
Mistake 4: Eating Pattern Sabotage
Skipping meals or following overly restrictive eating patterns may seem like a quick way to cut calories, but it often leads to increased hunger, cravings, and ultimately, overeating.
How to Solve It
Focus on creating a balanced eating pattern that includes regular meals and snacks throughout the day. This helps stabilize blood sugar levels, keeps hunger at bay, and prevents overeating later on.
A Final Note
Wrapping it up, if you’ve been making these mistakes with your weight loss journey, it’s not your fault. There’s a lot of misinformation out there, but now that you’re aware of these common pitfalls, you can start making the changes you need to see results.
If you want personalized help and support to achieve your weight loss goals, I invite you to check out the Empowered Eating Mentorship. Our program provides accountability, support, and practical tools to help you reach your goals and maintain a healthy lifestyle long-term. Click here to learn more and take the next step towards a happier, healthier you.
Click here to learn more about joining the Empowered Eating Mentorship and get past your most frequent sabotages.