If you’ve been trying to lose weight, you know sometimes you lose more, and sometimes less. That’s a normal part of the process. Your body is wonderfully complex. It takes time to adjust to healthy new habits. But if your weight loss has stalled, with no signs of changing, there might be another reason. Take a look and see if you are making one of these five common mistakes.
1. Not enough water
Did you know one of the biggest global water shortages may be in our human bodies? Most of us don’t drink enough water. This limits weight loss.
Your body is more than 50% water, so water intake is vital. When you don’t drink enough water, your body thinks a drought has come. You’ll start to retain water, causing higher weight and bloating. When you learn to hydrate well, your body will let go of that excess water.
Water also helps your body’s cooling system and joint lubrication. This makes your workouts more efficient. Without adequate water, your body fights to protect itself during workouts, minimizing your results.
A good rule of thumb is 8-10 cups of water per day. Body weight, outside temperature, and workout intensity affect how much you need.
2. Missing a good night’s sleep
If you aren’t getting quality sleep, you might have trouble losing weight. Good rest helps your body function well, leading to healthier choices.
When you are awake, your body thinks it’s time to eat. This leads to extra snacking at night. A bad night’s sleep leads to poor decisions the next day. A tired body and brain crave larger portions of comfort food. Your workouts will be less efficient too, and you will be more prone to injury.
Your body treats sleep deprivation as stress. Lack of sleep triggers stress hormones, which can slow weight loss.
3. Stressing yourself
If you feel constantly stressed, this can stop your weight loss. Stress has an unhealthy effect on your entire body. Stress releases excess cortisol, which leads to imbalance with blood sugar and fat storage. Stress also leads to overeating, undereating, and bad food choices. These imbalances trigger more stress, resulting in a vicious circle.
Find healthy ways to eliminate stress. Be aware of your reactions to everyday stressors. Choose to relax instead. Relaxing is good for your health and your weight loss.
4. Eating two meals in one
Nothing stalls weight loss like eating more than you need. Without portion control, it’s easy to eat two or three meals in one sitting. Healthy weight loss is not about deprivation. It’s about choosing nutritious foods that satisfy what your body needs.
Learn to recognize healthy portion sizes. Choose healthy whole foods that will stop your cravings. It may take time to adjust to smaller portions, but with the right foods, your body will respond with gratitude.
5. Unhealthy snacking
Often the best weight-loss efforts are derailed by unhealthy snacking. If your weight loss has slowed, take a close look at what you eat.
It starts like this: “I ate healthy today, so I’ll have one cookie.” Or, “This is a healthy meal, so a handful of potato chips won’t hurt.”
The problem is – try stopping at just one. Most unhealthy snacks cause you to crave more. A bunch of “littles” adds up to a lot.
Instead of making exceptions that keep adding up, try this. If you want to eat that unhealthy snack, you can. But call it what it is: an unhealthy way to satisfy a craving. This puts you in control. Then find a healthier substitute to enjoy next time.
Weight loss is not just about losing weight. It’s a result of healthy new eating, fitness, and lifestyle changes. If you avoid these five mistakes, you will be on your way to a healthier lifestyle. The weight loss will follow.