10 Ways to Fix Weight Loss Mistakes from 10 Ways to Fix Weight Loss Mistakes
10 Ways to Fix Weight Loss Mistakes
10 Ways to Fix Weight Loss Mistakes
Feel like you can't be trusted with food?
“Learn to provide nutrition for your body before any feelings of excessive hunger set in as intentions of moderation are irrelevant after this point,” Amanda Bos, Eating Psychology Coach and Professional Group Fitness Instructor, says. “Honor your biological hunger and eat when you feel hungry, as this helps you rebuild trust with yourself and food.”
Adhering to strict diets and rigid food rules?
Only have what you really, really want. “When eating, ask yourself, what do you really want to eat? Are you hungry or thirsty? What kind of food or drink do you want? Then let yourself have exactly what you want,” Bos says. “You will feel satisfied when you take the time to work out what you really feel like eating, as well as giving yourself permission to really enjoy it in a relaxed enjoyable atmosphere.”
Eating with distractions leading to overeating?
Eating too fast?
“Savor and slow down - try to eat slowly, paying attention to the smell, taste, sound, texture and look of the food. Close your eyes for a few seconds and be aware of what you notice about your food and the eating experience,” Bos says. Make sure to notice any thoughts or emotions that come up for you while eating. “Sometimes we eat so quickly that we miss all this other information, so get curious about your own internal reactions,” she adds.
Do you keep eating way past a comfortable level of fullness?
Bos says that you should rate the experience. “Rate the pleasure you get from the first few bites of food on a scale from 1 to 10 (1 being the least pleasurable and 10 being the most). Then stop halfway through eating the food and rate it again.” Finally, rate the food when you’re down to the last bite, she says. “You’re likely to find that the numbers diminish along with the food.”
Unable to tell when you're getting full?
“Take a time-out in during the middle of your meal to check how full you are. This time-out is a commitment to check-in with your body and your taste buds and decide whether your meal is hitting the mark,” Bos says. It doesn’t mean that you need to stop eating at all. Ask yourself, “is the meal worthy of your taste buds, or are you continuing to eat out of habit, just because it’s there? Are you feeling satisfied or full, what level are you at in terms of being satisfied and full?”
Diet driving you crazing?
“Remember that you don't have to eat a perfect diet to be healthy,” Bos says. “You will not suddenly get a nutrient deficiency or gain weight from one snack, one meal, or one day of eating.” It's what you eat consistently over time that matters; progress not perfection is what counts, she adds.
Does exercise feel like punishment?
“Move your body in a way that feels good for you. Focus on activities that are energizing and uplifting,” Bos says. “Physical movement has so many benefits beyond burning calories.”
Are you skipping meals?
Are you overusing energy drinks?
Yes, they give you energy and they have become a staple in many workout routines, but unnecessarily so. Energy drinks are loaded with empty calories, sugar, sodium, and caffeine; not to mention, they can be extremely hazardous to your health. The amount of caffeine in energy drinks can cause insomnia, headaches, anxiety, restlessness, nervousness, nausea, and irritability. Instead of consuming energy drinks, hydrate with water or, if you’re really in need of an energy boost, take a look at some caffeine-free ways to boost your energy.