5 Behaviors That Derail Weight Loss

Nine years into practice, I’m sure it’s not surprising to learn that weight loss is the number one reason for a client’s visit.  Many have first tried a diet, with or without success.  Those that have success find it tends to dissipate over the long term due to the limited sustainability of the diet.  My number one priority as a practitioner is to support my clients in long term, lasting change.  More often than not, challenges related to weight gain/maintenance are related to the same five behaviors.

Skipping Meals

Have you ever skipped a meal earlier in the day in anticipation of a larger, more indulgent one later on?  I completely understand the rationale for why many skip meals in an effort to lose weight.  However, just the opposite tends to occur.  The evidence reveals that people who skip meals tend to have a greater total caloric intake throughout the day.  When skipping a meal, we tend to tip so far on the hunger scale that we enter the next meal ravenous and overeat.  I find many that skip breakfast tend to struggle with afternoon/late night snacking. 

Imbalanced Meals & Snacks

Protein, healthy fats and fiber are essential to promote satiety.  Meals low in one of these nutrients can leave someone feeling hungry in less than 1-2 hours later.  On the flip side, I’ve worked with clients that attribute carbohydrates to their weight gain and therefore avoid them.  This too, can lead to hunger shortly after a meal.  At each meal, I like to recommend a source of protein, carbohydrates (fiber rich if possible) and fruit/veggies.

Food Restriction & Cheat Meals

We’ve all heard the saying “you want what you can’t have.” This is certainly the case with food. Deprivation of food that brings us joy creates a scarcity mindset, leading us to overindulge when we permit ourselves to eat them. “Cheat meals” or “cheat days” are an extreme example of this. In addition to wrecking havoc on weight loss efforts, they can leave our GI tracts and emotions in disarray. I am a huge proponent of enjoying indulgent foods mindfully and in small doses. Experiment with lifting restrictions and see how it affects your relationship with food.

Nibbles, Tastes & Bites (aka Grazing)

I empathize with those who come to see me for the first time out of frustration from eating healthy without results. More often than not, it’s the mindlessly eaten extras that add up. It is so easy to eat part of a meal while preparing it, or grab a small handful of nuts while passing through the kitchen. My number one tip to break the habit- make a point of trying to eat only while sitting down. This forces us to consciously sit down and enjoy the snack mindfully rather than while multitasking.

Overestimating Your Workout 

Exercise is an important part of a weight loss journey, and, even more so to support weight maintenance in the long term. However, BOTH properly nourishing your body and exercise are needed to support results. I often remind clients that 80% of weight loss tends to result from changes in nutrition while 20% is derived from exercise. Additionally, many of us overcompensate for our caloric burn with added food. It is important to appropriately fuel for exercise, but often this can be achieved with the prior meal.

Weight loss is HARD. If you have struggled, I’d love to discuss how I can support you in achieving long term results. Please don’t hesitate to book a free “Get to Know You” call.