Let’s face it: losing weight is no easy feat. It takes hard work, dedication, motivation, and a solid plan tailored to your needs. Whether you’re just starting out or have been at it for weeks, there are certain habits you should steer clear of to make progress. Continuing these bad habits will hinder your weight loss journey. Here are five habits to drop ASAP if you want to speed up your progress.
1. You’re eating or snacking mindlessly.
Mindless eating and grazing is a surefire way to hinder your weight loss progress. Why? You’re not keeping track of the calories you’re taking in, which can result in overeating.
No matter if it’s considered a ‘healthy’ food or not, too much of anything can become a bad thing. Instead, practice portion control so you can keep track of how many calories you’re consuming throughout the day and minimize overeating.
2. You’re skipping meals.
Skipping meals puts your body into “survival mode,” which means you cling to the calories you consume in order to preserve energy. Furthermore, you are more likely to make poor food choices out of hunger, such as stopping at a fast food restaurant because it is the quickest option for getting a meal.
3. You’re drinking your calories.
Whether you’re sipping on fruit juice or your go-to glass of wine, keep in mind that drinks can be filled with extra calories. Many people do not realize how many calories most drinks have, along with loads of sugar that’s in the drinks to make them taste better. Consuming too much sugar can not only lead to weight gain but also drinking alcohol, in particular, can slow down your metabolism.
4. You’re not getting sufficient rest.
Don’t underestimate the power of a good night’s rest and recovery after your workouts. The more you cut back on your rest, the more likely you’ll pack on the extra pounds, according to research.
Your body is unable to recover, throwing off your hormonal balance and triggering your appetite because the body tends to crave carbs and calorie-heavy foods when sleep-deprived. It is important also to note that rest days are critical and by exercising too much, you can hit a plateau in your weight loss and increase your risk of injury.
5. You’re prioritizing exercise over nutrition.
Working out is key in any weight loss program, but there should be a healthy balance between making both exercise and nutrition top priorities. You won’t be able to “out-exercise a bad diet.”
This is where the 80/20 rule to losing weight comes into play. Eighty percent of weight loss is based on what you eat while the other 20% is based on what you do, aka exercise. So, what this means is that you can’t out-exercise a bad diet.
No matter how long you work out, if your diet is high in calories, you will not lose weight. You have to burn more calories than you consume and little do most people realize, only a small percentage of calories you burn throughout the day comes from exercising. Therefore, in order to lose weight, you have to focus on your nutrition and the consumption of calories.