"Losing weight and keeping it off is easy" said no one, ever. Whether you’re just trying to shed a few stubborn pounds or have a lot of weight to lose, it can be a hard thing.
One of the biggest obstacles that people face when trying to lose weight is the fact that a small slip up can cause a major setback. It hardly seems fair. We workout and eat clean over 3 months and lose 20 pounds. Whoo hoo! Hallelujah!! Then, we go away on vacation for a week and 10 of those pounds creep back on. Whaaaaaat?? Say it ain't so. It's soooooo frustrating. Weight loss requires discipline and patience. It's easy to see why you might gain weight on vacation, especially if you are eating out each meal. When we eat more than normal, consume high calorie foods or choose more processed foods, the weight is sure to come back on. But, what if you are pretty consistent with eating clean and working out and still can't seem to lose weight? You may be victim to one or more weight loss traps. If you’re struggling with slimming down, check to see whether you’ve fallen into one or more of these pitfalls.
4 Common Weight Loss Mistakes
1. Calling what you’re doing “Dieting”
The word “diet” automatically creates a start and a finish to your shift in eating habits. Eating healthy is not something you do for a month, you need to make it a lifestyle change. If you are just getting started, you may be more strict by eliminating all processed food/ sugar etc. You may also be doing a cleanse or a detox that is short term. There is definitely a time and place for that. However, if you work really hard to eliminate sugar for 30 days, don't plan on adding it back in when the 30 days are over. Mentally make a shift that you are changing your lifestyle. It doesn't mean being perfect. It just means eating clean most of the time.
Stop thinking of what you’re doing as something that you have to go through and get to the other side. Instead, commit yourself to a lifestyle adjustment and changing your eating habits forever.
2. Piling Greens into a Bowl and Calling it a “Salad”
Do you know what the Oxford Dictionary says that a salad is? According to Oxford, a salad is “A cold dish of various mixtures of raw or cooked vegetables, usually seasoned with oil, vinegar, or other dressing and sometimes accompanied by meat, fish, or other ingredients.”
If that’s not what your salad consists of, then you’re leaving yourself hungry and nutritionally deprived.
Make sure that you are including a protein, a healthy fat, and lots of crunchy vegetables to hold you over ‘til your next meal. Adding protein and healthy fat makes your salad more substantial and will keep you satiated. Chicken, steak, fish, shrimp, beans, chic peas, avocados and nuts are all good choices.
Also, you might think skipping the dressing is a good idea, but it's not. A good vinaigrette will boost your metabolism (from the vinegar) and the olive oil will help keep you feeling satisfied.
3. Just because it’s healthy doesn’t mean you should eat a ton of it
Ever hear the phrase “too much of a good thing?” That applies to healthy, clean-eating staples like avocado, peanut butter, and nuts. Eating nutritious foods is a good thing, but they still can add up and add weight if you’re not conscious of how much you’re consuming. While you do need to eat healthy fat to burn fat, you also need to pay attention to portion sizes. A serving of natural peanut butter is 2 TBSP/180 calories. Many people put double or triple that amount on their bananas, in smoothies or on a sandwich.
4. Keeping Yourself from your Favorite Foods
There’s a huge difference between eating a big slice of chocolate cake with ice cream and letting yourself have a bite or two of cake when you’re at a birthday celebration.
Even the whole slice is fine as long as it's not every week. After all, your birthday comes but once a year.
Maintaining a healthy lifestyle is all about balance. When you are celebrating a special occasion or enjoying a vacation, it’s ok to loosen the reigns a little bit. Enjoying a few bites of birthday cake on occasion will make you feel included, satisfy the need for something sweet and help you find balance when it comes to eating healthy forever. When you start restricting yourself too much, you invite the risk of bingeing on the foods you love or creating cravings that lead to weight loss ruin.
The BEST way to enjoy your favorite treats is to find a healthier way to have the same flavors, like this high fiber chocolate mousse made with avocado! Seriously, it is sooooo incredibly delicious, can be made in a matter of minutes and is powered by superfoods. Just remember, that this makes 3 servings, so don't eat the whole batch.
Chocolate Avocado Mousse (Makes 3 servings)
1 avocado, peeled and cut
1/4 cup raw cacao powder
3 Tbsp… raw honey
1 Tbsp. fat-free Greek yogurt
1/4 cup almond milk
1 tsp. vanilla extract
Pinch sea salt
Mix all ingredients in a blender and serve in a pretty dish. Top with fresh berries and enjoy. Can be made made ahead.
Really, weight loss is just a matter of being consistent with diet and exercise, and having a healthy mindset along the way. Enjoy the journey and the results will come.
If you want more healthy recipes, fun, effective workouts, and tips to be the best version of you, be sure to subscribe to my YouTube channel~ Body By Ruth
Helping you love the body you live in!