ARE THESE SNEAKY SABOTEURS RUINING YOUR WEIGHT LOSS PROGRESS?
If you're serious about losing weight, you've probably carefully considered your diet and designed a fitness routine to help you reach your goals. But are you still struggling to reach your goals? Or are you not reaching them as quickly as you had hoped?
We've put together a list of six sneaky weight-loss saboteurs that you might not have realized are holding you back. Even better? We'll tell you what to do about them.
Have you heard of mindful eating? More and more people are having difficulty finding a healthy amount of time to set aside for meals. So we cram in lunch while we sit in front of our desks, or come home after a long day and eat dinner while we catch up on our favorite shows.
The problem? Not paying attention while we eat often leads to overeating. This is because our brains are too pre-occupied to catch the signals that our stomach sends to tell us we're full. This is especially true when it comes to snacking. Even healthy foods, eaten in excess, can sabotage your health and wellness journey. And excessive eating is more likely to occur when we're distracted by something else.
The fix? Set aside time to sit down and eat your meals (and even snacks!) in peace. Pay attention to what your body tells you. Not only might you surprise yourself to realize what kinds of portions you need, but you might also learn something new about your tastes!
#2: Coffee Shop Habits
Sometimes we're so attached to our habits that it's easy to turn a blind eye to whether or not they're really good for us. The coffee shop is one place almost everyone frequents that might actually be doing more harm than we think.
The problem? It's easy to write off that morning cappuccino or afternoon latte, but indulging in these types of drinks for our caffeine fix is an easy way to consume hundreds of extra calories without realizing it. If you start adding flavored syrups and sugary toppings, the problem gets even worse.
The fix? If you just can't do without that caffeine fix, try switching to black coffee. It's a zero-calorie alternative that's still sure to wake you up. Too intense for you? Green tea is a fantastic option. It has enough caffeine to wake you up, and it's also loaded with antioxidants to give your immune system a boost!
#3: Happy Hour
It's Friday and the workweek is finally finished. You and a few colleagues head out to that favorite spot up the street to indulge in some half-priced cocktails. Alcohol is so prevalent in our lives that it's easy to forget how normalized its consumption has become.
The problem? Alcoholic drinks, especially cocktails, are often loaded with sugar. And, as we previously discussed, sugar can be one of the worst things we put in our bodies. Happy hour is an easy way to accidentally over-indulge in calories that our bodies have a hard time breaking down.
The fix? "Stop drinking alcohol!" If only it were so easy: as we said, alcohol is so prevalent that it can be difficult to cut it out entirely. If that's not possible for you, then try reducing your intake to no more than two standard drinks on any given day. Furthermore, try switching from those sugar (and overpriced) cocktails and enjoying your spirits straight up, without any added sugar. Red wine is also a fantastic option, and so are some low-calorie beers.
#4: Macro Distribution
By now, you probably know that it's important to limit your caloric consumption to control your body weight. That's why we made sure the FitTrack Dara measures your Basal Metabolic Rate (BMR). You can use this feature to see how many calories your body burns at rest, and then factor in your activities to determine how many calories you need in a day to gain, maintain, or lose weight.
The problem? Understanding calories is just the beginning. To be more efficient, you need to consider what kinds of calories you're consuming as well. Carbohydrates, fat, and protein are the three "macronutrients" you need to monitor to make sure you've balanced your calories according to your lifestyle. A professional bodybuilder who lifts weights every day, for example, will need to consume more protein while an endurance athlete, like a cyclist, will need more carbs.
The fix? Be honest with yourself about your lifestyle and your goals, and do some quick research to find out what others who have successfully reached their goals did to get there. Message boards are a great place to start, but even a quick Google search will steer you in the right macronutrient direction.
#5: Processed Carbs
There are carbs and there are carbs. Unrefined carbs, in their simplest forms, are best for us because they inspire our bodies to work harder to break them down, and they often include a wealth of other micronutrients (like vitamins and minerals) that are good for us.
The problem? Processed carbs are usually loaded with added sugar and stripped of other beneficial nutrients. Instead of promoting a hard-working metabolism, refined carbs can be quickly stored away as fat and sabotage our weight loss journeys.
The fix? Pay more attention to the labels on whatever you put in your grocery cart (especially condiments). Some culprits are obvious, like bread. The more steps any food item has to go through before it makes it to your plate, the worse it is for you. Instead, opt for whole foods like fresh vegetables and make your own salads for side dishes. You'll feel the difference!
#6: Losing Motivation
Whatever goal it is you're working towards, motivation is always the determining factor in whether or not you'll get there. Without it, the idea of marching onwards can seem impossible.
The problem? Motivation is fragile and hard to maintain. Sometimes a big burst of initial progress can take the wind out of your sails later on once that progress slows or stalls completely.
The fix? Monitor your progress. Always be mindful of where you were when you started in comparison to where you are right now. We developed the FitTrack Dara to provide users with 17 different health indicators that they can use to keep track of their body's changing composition as they adjust their diets and lifestyles.
If, for example, your weight goes up a few points more than it was the day before, you can use the complimentary FitTrack Pro app to determine the exact cause. Maybe you drank more water, and you're more hydrated than before. Or maybe you even gained some more muscle mass. At FitTrack we know that you're more than your weight, one number alone isn't enough to understand yourself.
So use your FitTrack reports to see how far you've made it on a weekly, monthly, or annual basis. And use your daily reports to stay mindful of your body and how the hard work you're doing is affecting it!
Ready to cut these sneaky saboteurs out and bolster your motivation?