Even if you have the best of intentions, you may have habits that are keeping you from achieving your weight loss goals. The following are four things that may be sabotaging your weight loss:
This is something that a lot of us do without ever thinking about it, and it becomes more and more prevalent as our lives get busier. This may mean eating at your desk while you work though your lunch break. Or perhaps you are one of the many people who eat dinner sitting in front of the television. A recent study in the American Journal of Clinical Nutrition showed that those who ate while distracted had a hard time remembering how much they ate, and ate more later. Make sure that you set aside a bit of time to eat without distraction. It will allow you to enjoy your meals, and to become more aware of the signals when your body feels full.
Not Eating Often Enough:
To many people, this advice seems counterintuitive, but those who eat smaller meals more frequently tend to weigh less than those who only eat two or three meals per day. The easiest way for most of us to translate this into our everyday life is to be sure to snack. It has been shown that snacking between meals helps to keep metabolism raised, and also can stop the blood sugar drop that can make you feel ravenous by lunch or dinnertime. The key is to be sure that you have healthy snacks on hand. Also, be sure to choose snacks that are high in protein. Some good examples are veggies and ¼ cup hummus, a small serving of whole grain crackers and string cheese, Greek yogurt with fruit, or a handful of almonds.
Stress has become a way of life. We are busy with family, jobs, relationships, finances, and all of the day-to-day tasks that must get done. Unfortunately, chronic stress causes an increase in cortisol production and, over time, can cause our bodies to store more fat. One of the best remedies for stress is exercise. Try to find time to exercise on a regular basis, if this only means taking a walk. Also find time to relax, spend time with people you love, and be sure to take time for yourself to do things that make you happy.
Not Getting Enough Sleep:
Sleep deprivation can sabotage weight loss in a number of ways. A lack of sleep affects our hunger hormones, slows down metabolism, and increases our stress levels. The average adult needs at least 7 hours of quality sleep each night. Be sure that you avoid caffeine late in the day, give yourself time to unwind before you go to bed, and try to keep a set sleep schedule.