Category: How To

Losing weight can be a challenging and frustrating process. Many people struggle to lose weight, despite their best efforts to eat well and exercise regularly which leads to making common weight loss mistakes. While there are many obvious factors that can impact weight loss, such as diet and physical activity, there are also many hidden factors that can hinder weight loss progress. In this blog post, we will explore some of the hidden things we do that can hinder weight loss and offer tips on how to overcome these obstacles.

Lack of sleep

Many people do not realize the impact that sleep can have on weight loss. When we do not get enough sleep, our bodies produce more cortisol, a stress hormone that can cause weight gain. Additionally, lack of sleep can lead to increased hunger and cravings, making it more difficult to stick to a healthy diet.

Solution: Aim for at least 7-8 hours of sleep each night. Try to establish a consistent sleep schedule, avoiding caffeine and electronics before bedtime, and creating a relaxing bedtime routine.

Stress

Stress can have a significant impact on our weight loss efforts. When we are stressed, our bodies produce cortisol, which can increase appetite and lead to weight gain. Additionally, stress can lead to emotional eating, which can make it difficult to stick to a healthy diet.

Solution: Identify the sources of stress in your life and find ways to manage them. This could include exercise, meditation, deep breathing, or talking to a friend or therapist. Find healthy ways to manage stress and avoid turning to food as a coping mechanism.

Lack of water

Drinking enough water is essential for weight loss, but many people do not drink enough. When we are dehydrated, our bodies can mistake thirst for hunger, leading to increased appetite and overeating.

Solution: Aim to drink at least 8 glasses of water per day. Carry a water bottle with you and drink water before meals to help you feel full.

Eating too quickly

Many of us eat too quickly, which can make it difficult for our bodies to register fullness. When we eat too quickly, we can overeat without even realizing it.

Solution: Take your time when you eat, chewing your food slowly and savoring each bite. Put your fork down between bites, and take breaks during the meal to check in with your hunger and fullness signals.

Mindless snacking

Snacking can be a healthy part of a balanced diet, but mindless snacking can be a major obstacle to weight loss. Mindless snacking, such as eating in front of the TV or while scrolling through social media, can lead to overeating and weight gain.

Solution: Be mindful of your snacking habits. Try to avoid snacking in front of the TV or while distracted. Plan your snacks in advance and portion them out to avoid overeating.

Eating too many processed foods

Processed foods are often high in calories, sugar, and unhealthy fats, making it difficult to lose weight. Additionally, processed foods can lead to increased cravings and overeating.

Solution: Focus on whole, unprocessed foods such as fruits, vegetables, lean proteins, and whole grains. Avoid processed foods as much as possible and read labels carefully to avoid hidden sugars and unhealthy fats.

Skipping meals

Skipping meals may seem like a good way to cut calories, but it can actually hinder weight loss. When we skip meals, our bodies can go into starvation mode, slowing down our metabolism and making it more difficult to lose weight.

Solution: Aim to eat regular meals throughout the day, including breakfast, lunch, and dinner. Include healthy snacks as needed to help you maintain energy and avoid overeating.

Too much alcohol

Alcohol can be a major obstacle to weight loss. Not only is alcohol high in calories, but it can also lead to overeating and poor food choices. Additionally, alcohol can lower our inhibitions and make it more difficult to stick to a healthy diet.

Solution: Limit your alcohol intake or avoid it altogether. If you do choose to drink, do so in moderation and make sure to choose lower calorie options, such as wine or light beer.

Lack of variety in your diet

Eating the same foods over and over again can lead to boredom and make it more difficult to stick to a healthy diet. Additionally, it can lead to nutrient deficiencies and make it harder to lose weight.

Solution: Mix things up by trying new foods and recipes. Experiment with different fruits, vegetables, grains, and proteins to keep things interesting and ensure that you are getting a wide range of nutrients.

Not tracking your progress

Tracking your progress can be a powerful tool for weight loss. When we track our food intake, exercise, and weight, we can see our progress over time and make adjustments as needed.

Solution: Keep a food diary or use a tracking app to monitor your food intake and exercise. Weigh yourself regularly and track your progress over time.

Negative self-talk

Negative self-talk can be a major obstacle to weight loss. When we beat ourselves up for eating the wrong thing or skipping a workout, we can become discouraged and give up on our weight loss goals.

Solution: Be kind to yourself and practice positive self-talk. Focus on the progress you have made and celebrate your successes, no matter how small. If you have a setback, be gentle with yourself and use it as an opportunity to learn and grow.

Unrealistic expectations

Setting unrealistic expectations for weight loss can be a major obstacle to success. When we expect to lose a lot of weight quickly, we can become discouraged and give up when we don’t see results right away.

Solution: Set realistic, achievable goals for weight loss. Focus on making small, sustainable changes to your diet and exercise habits, rather than trying to make drastic changes all at once. Celebrate your progress along the way, no matter how small.

In conclusion, there are many hidden factors that can hinder weight loss progress. By being mindful of these factors and taking steps to overcome them, we can improve our chances of success. Remember to be kind to yourself, set realistic goals, and focus on making small, sustainable changes to your diet and exercise habits. With patience, persistence, and a positive attitude, you can achieve your weight loss goals and live a healthier, happier life.

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There are many myths about weight loss. Here are just a few.

Myth #1: Healthier Food is more expensive

The top of the list of weight loss myths is that food is more expensive the healthier it is. While eating from higher end organic sources may cost you more, there are many more options to eating healthy that can even be purchased at Walmart.

The idea is that you replace what you are eating with healthier alternatives. There are many healthy alternatives that cost the same and even sometimes cheaper than their unhealthy counterparts.

Yes, eating the dollar menu at McDonald’s is way cheaper than eating a healthy meal from Chipotle, but that’s an extreme. Plus, McDonald’s is a near guaranteed “heart attack in a box”.

Besides, eating out is the most expensive form of food consumption. When you eat healthier, many times you are choosing to cook meals at home. This leads to healthier eating because you can choose the ingredients you put in your food and know exactly how many calories, fat, carbs, and protein you are eating. This is also the cheaper option. That is why this is Myth #1.

Myth #2: Carbs Make You Fat

If I could write a book about this being one of the big weight loss myths, it would be this one. For one, which carbs are we talking about? Complex or simple? Second, fiber is a carb and is vitally important to our health.

Starchy fried foods are obviously detrimental to your health and can cause many health issues, like fatty liver disease, obesity, and high blood pressure. Yes starchy fried foods are loaded with carbs. However, there are other kinds of healthy and, indeed necessary carbohydrates.

Complex carbohydrates play a very important role in many of our necessary biological functions like digestion, metabolism, blood sugar regulation, hormone health, and even sleep patterns. Complex carbs also reduce the risk of type 2 diabetes and heart disease when properly balanced in our diets.

The takeaway is that we need to be more specific when talking about carbohydrate intake. Eat carbs, don’t go crazy with them, and make sure they are complex.

Myth #3: Exercising like a crazy person is the only way to lose weight fast

The rule of thumb is that weight loss is 80% diet and 20% exercise. You can exercise like the top athlete in the world and not lose one pound of fat if your diet is not on point. Let me explain with an example…

If you go to www.calculator.net/calories-burned-calculator.html, you can find out roughly how many calories you burn per activity you do. If you eat a cheeseburger from McDonalds, you have consumed 313 calories (according to their website). To burn 313 calories, you would have to run vigorously for approximately 1 hour (depending on your weight and level of difficulty).

I don’t know about you, but I think it would be much easier to swap something for the cheeseburger than run an hour.

I actually only run 1 to 2 times a week, and no more than 2 miles on average. I run very slow when I do and I hate it. Most of my exercise comes from walking 10,000 plus steps each day. I lost and continue to lose most of my weight due to changing my eating habits. Eating healthy is the most important key to losing weight. It has the greatest effect on weight loss.

Myth #4: Sit-ups are the best exercise for losing belly fat

While sit-ups are a great exercise, no one exercise is going to target fat loss to a specific body area. When you are in a burning state, and while exercising, your body loses fat on an overall scale. Wherever your fat has accumulated the most you will see the biggest changes.

Anaerobic exercises like weight lifting and sit-ups/crunches build muscle. Muscle burns fat, and there you have it. So, sit-ups are a great addition to your exercise routine, but they do not target fat loss in your belly alone.

Myth #5: “Low Fat” or “Reduced Fat” is the healthier choice.

Fat, like carbohydrates is another important component of a healthy diet and weight loss. Consuming too little fat it not healthy for our bodies. The USDA recommends getting up to 35% of your daily calories from fat. That is somewhere around 90-100 grams.

If you are eating “low fat” or “reduced fat” foods you can have one of too scenarios. Either it is still too high in fat (funny right?!) or it contains a higher amount of sugar in the ingredients. Either way, you need to learn to read the labels on food boxes to see what you actually consuming before buying a “low fat” or “reduced fat” product.

Still, the best way to control what you eat is to cook at home. That way you know exactly what you are putting in your body each meal.

I decided to go on a run today in my neighborhood park, and I hate running! But I also have made a decision to Do Hard Things! However, when I run and listen to my podcasts, ideas start flowing in my mind. After around 1.5 miles I decided to stop running, walk, and record a video of the thoughts I had in my head.

Let Me Set the Scene…

It was raining outside today in Arlington, Texas and the temperature was around 65 degrees. I sat in my living room recliner for about 10 minutes staring out the window at the weather. After about 10 minutes, I laced up my shoes and ran out the door. I ran down the street, on the wooded trail by the playground, and through the wooded trail that runs near my house. I observed many animals, including Peacocks (we have about 50 in our neighborhood). It wasn’t raining hard, but just enough to be annoying.

That’s when my mind started racing. I stopped and began recording a video about the thoughts in my head.

We can’t change our circumstances, or the weather, or how people around us react. We don’t have control over the economy or the government, on a large scale. What we DO have control is our choices! We can choose to Do Hard Things! Here is the link to an amazing book that talks about the science of doing hard things:

Do Hard Things Every Day, Now…

I didn’t always make the decision to take the “road less traveled” (Thank you Robert Frost). I would often do the easiest, cheapest, least time-consuming things. What this got me was laziness, tiredness, and depression. I ate poorly-made fast food, watched hours-on-end of TV, and stared at my phone while lounging on the couch most afternoons. Trust me, the easier thing is just that, easier! Also, it is not in any way better for you and your health, both physical and mental.

After a mental breakdown 5 years ago I sought after help. I went to a counselor and explored many tools that would eventually allow me to rewire my brain. Scientists call this Neuroplasticity. It is the ability for our brains to create new connections and default to the things that used to be hard. The only thing we have to do is choose to do the hard thing day after day. Eventually, it becomes the norm for our bodies and minds.

I hope that you will make the choice today to Do Hard Things every day. Join me on my journey and CHOOSE to lose weight starting today!