Breaking up with Bad Habits
By Lizzie Streit, MS, RDN, LD
It’s super frustrating to feel like your weight loss progress has stalled and not see the results you want. In many instances, you may be doing a lot of the “right” things and don’t know how to move forward.
Fortunately, there may be areas of opportunity that aren’t jumping out at you but could make a big difference. Here are six bad habits to consider addressing if you’re working on your health and not seeing progress.
1 – Mindless snacking
Mindless snacking often goes down just as the term suggests. You may not even realize that you grab a cookie or handful of pretzels every time you see their containers in the kitchen. Maybe you polish off a bowl of buttery popcorn while watching TV without really thinking about it. Cutting back on this type of snacking is one way to decrease energy intake, stay on track with your 1200 calorie diet, and hit your weight loss goals.
2 – Skipping meals
Eating regular meals is a simple technique that makes a big impact on weight loss progress. If you skip meals or go too long without eating, you may feel “hangry,” overeat, or choose less healthy options. On the other hand, enjoying balanced meals for breakfast, lunch, and dinner around the same time each day makes it easier to maintain healthy habits and see the results you want.
3 – Eating too many ultra-processed foods
Ultra-processed foods are everywhere, so it’s understandable that they’re hard to resist. Packaged snacks, candies, desserts, chips, sodas, and many breakfast cereals are examples of foods that can hinder weight loss efforts when eaten in excess. If you eat a fairly balanced diet but still indulge in ultra-processed foods, consider cutting them out and seeing how that impacts how you feel and look.
4 – Late night eating
If you’re a night owl and enjoy a snack or dessert before you turn in, late night eating may be the bad habit you want to address. Studies suggest that late eating is linked to an increased risk of obesity and diabetes, especially when bedtime snacks are high in calories. To help cut back on late night eating, plan dinners with filling foods like protein and fiber-rich vegetables. If you still feel hungry for a snack afterwards, try Greek yogurt or cottage cheese with fruit or a handful of nuts in lieu of sugary and salty snacks.
5 – Cutting out entire food groups
Fad diets and trendy weight loss regimens may tempt you into cutting out entire food groups, such as carbohydrates. However, this strategy is usually not effective or realistic in the long term. Instead of demonizing a specific nutrient, focus on the tried-and-true method of eating meals with a balance of macronutrients. Make half of your plate vegetables, add a lean protein, and choose a fiber-rich carbohydrate.
6 – Letting the scale dictate progress
Weighing yourself is not the only way to gauge your weight loss progress, so try not to get too caught up in the numbers. If your habit of jumping on the scale any chance you get is taking a mental toll, try tracking how clothes fit and keeping a journal of your energy levels instead. This small change may be just what you need to stay positive and motivated.
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