We all want to get in shape and lose weight, but oftentimes our own habits can stand in the way of our efforts. Here are five surprising habits that can sabotage our weight loss efforts – and how to break them.
- Overestimating the amount of exercise we get: We like to think we’re burning more calories than we really are when we exercise. While exercise is an important part of any weight loss plan, it’s important to be honest with ourselves about the amount of exercise we’re getting and the intensity of it. A good way to honestly assess our exercise habits is to keep track of our activity in a journal or on a fitness app.
- Skipping meals: Skipping meals can be tempting when we’re trying to lose weight, but it can actually sabotage our efforts. Skipping meals can lead to overeating later on, as well as feeling sluggish and fatigued throughout the day. Instead, it’s important to eat three balanced meals throughout the day and include healthy snacks if needed.
- Eating too quickly: Eating too quickly can cause us to consume more calories than we need and can also lead to indigestion and other health issues. Eating slowly and mindfully can help us tune into our bodies’ hunger and fullness cues so we can stop eating when we’re satisfied.
- Drinking sugary beverages: Sugary beverages are loaded with empty calories that can sabotage our weight loss efforts. Instead, we should stick to water, unsweetened tea and coffee, and other non-calorie drinks.
- Not getting enough sleep: Not getting enough sleep can lead to increased hunger and cravings for unhealthy foods. Aim for at least seven to eight hours of sleep each night to keep cravings in check and stay on track with our weight loss efforts.
Breaking these habits can help us reach our weight loss goals and stay healthy. With a little bit of effort and persistence, we can make these changes and achieve our goals.
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The Hidden Calories in Beverages: Why Drink Choices Matter
When it comes to our diets, most of us are aware of the importance of making healthy food choices. However, what often gets overlooked is the hidden calories in beverages. The truth is, many of the drinks we consume can add hundreds of calories and significant amounts of sugar to our diet.
Sodas, energy drinks, and other sugary beverages are some of the main culprits when it comes to hidden calories. A single 12-ounce can of soda can contain up to 140 calories and 39 grams of sugar. That’s the equivalent of 10 teaspoons of sugar! Energy drinks can be even worse, with some containing over 200 calories and 52 grams of sugar.
Unfortunately, even some seemingly healthy drinks can contain hidden calories. Fruit juices, for example, often contain added sugars and can provide a significant amount of calories. The same is true for smoothies, which can also contain high amounts of added sugars and fats.
The good news is that there are plenty of healthier alternatives to sugary drinks. Water, unsweetened tea and coffee, and sparkling water are all excellent choices that won’t add extra calories to your diet. Low-calorie, low-sugar alternative drinks such as LaCroix can also be a great option.
Making smart drink choices can be an effective way to reduce the number of hidden calories in our diets. By cutting out sugary drinks and opting for healthier alternatives, we can help ensure that our diet is as nutritious and balanced as possible.
The Impact of Stress Eating on Weight Loss Progress
Stress eating can have a major impact on weight loss progress. Stress eating is often seen as a coping mechanism and usually involves consuming large amounts of unhealthy, high-calorie foods. This type of eating can lead to an increase in caloric intake, resulting in weight gain. Additionally, stress eating can lead to feelings of guilt and shame, which can further compound stress and lead to further eating. To make matters worse, the unhealthy foods consumed during stress eating can also lead to poor nutrition, which can further impede weight loss progress.
To combat stress eating, it is important to identify the source of stress and work to address it. Additionally, it is beneficial to have healthy snacks and meals on hand to avoid reaching for unhealthy foods during times of stress. Additionally, there are a variety of stress-relieving activities such as exercise, mindfulness, and journaling that can help reduce stress levels and prevent stress eating.
The Dangers of Skipping Meals and Overeating at Night
Skipping meals can have a number of negative effects on your health. It can lead to low energy levels, fatigue, headaches, irritability, and difficulty concentrating. It can also cause your blood sugar levels to drop, leading to a greater risk of developing diabetes and other chronic diseases.
Overeating at night can also lead to a variety of health issues. Eating late at night can cause indigestion, heartburn, and acid reflux, as well as disrupt your body’s natural sleep cycle. Eating late can also increase your risk of gaining weight, since your body is more likely to store the extra calories as fat instead of using them for energy. Finally, overeating can also lead to an increase in cholesterol, increasing risk of heart disease.
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Why an Inconsistent Sleep Schedule Can Hinder Weight Loss
Having an inconsistent sleep schedule can hinder weight loss in a few different ways. First, when you don’t get enough sleep, your body’s hormones become unbalanced, making it harder to control your appetite. Because you may feel hungrier than normal, you may be more likely to make unhealthy food choices, leading to weight gain. Secondly, not getting enough sleep can lead to fatigue, which can make physical activity less appealing and make it harder to stay motivated to stick to an exercise plan. Lastly, an inconsistent sleep schedule can lead to increased levels of stress, which has been linked to increased cravings for unhealthy, high-calorie comfort foods.
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