6 Habits RDs Blame For Sabotaging Weight Loss

By Jessica Migala
May 13, 2019
As well-meaning as you are about your weight-loss goals, there may be certain habits that hold you back โ including ones related to sleep and mental health โ you might not have considered. Here are six things that might be standing in your way of shedding those last few pounds and how to refocus on what matters:
๐ญ) ๐ฆ๐๐๐ ๐ฃ๐๐ก๐ ๐ข๐ก ๐๐ฅ๐๐๐๐๐๐ฆ๐ง
The research about whether or not breakfast is a must goes back and forth. However, registered dietitian Samantha Cassetty often notices clients who are stalled in their efforts are eating too light a breakfast. In particular, people often โdonโt eat adequate protein at breakfast, which means theyโre missing a key opportunity to replace the protein that was broken down overnight.โ If you continue to skip protein at breakfast, โit might lead to a sluggish metabolism over time,โ she says.
Whatโs more, eating one piece of fruit or processed fare like packaged muffins wonโt keep you full until lunch, which has a ripple effect on how well you function. โWhen my clients eat a more satisfying breakfast, theyโre more energetic, less distracted by hunger, less irritable and more productive,โ says Cassetty. Aim for 20โ30 grams of protein by including options like cottage cheese or hard-boiled eggs, she says.
๐ฎ) ๐๐๐๐๐๐ก๐ ๐ ๐๐๐ก๐๐ฆ๐๐จ๐
Weight loss isnโt just about diet and exercise, and youโve likely heard about how sleep is essential for a healthy weight. Skimping on zzzโs skews your hunger hormones, and you may find you reach for a sugary snack as a pick-me-up more often. Of course, committing to doing the things sleep experts preach (like stopping the pre-bed social media scroll) is important, but you probably also havenโt considered how your magnesium levels play a role in shut-eye. โMost people do not consume an adequate amount of the mineral, and this can interfere with proper sleep,โ says Cassetty. Consider adding more magnesium-rich foods like almonds, tofu and leafy greens to your diet.
๐ฏ) ๐๐๐ฅ๐๐ง๐๐ก๐ ๐ฌ๐ข๐จ๐ฅ๐ฆ๐๐๐ ๐๐ข๐ฅ โ๐๐๐โ ๐๐ข๐ข๐๐ฆ
If youโre currently swimming in guilt over that brownie you just ate, itโs OK to relax about it. โNo one food can lead to weight gain,โ says Mary Jane Detroyer, RD. Often, believing you โblew itโ with your diet can cause you to rebound eat, scarfing more food than youโre hungry for (or even want) because youโll restart your diet tomorrow and โbe good.โ Giving up this all-or-nothing mindset and focusing on an 80/20 strategy, where you incorporate indulgences 20% of the time, may lead to a more well-balanced, sustainable diet.
๐ฐ) ๐๐ซ๐๐ฅ๐๐๐ฆ๐๐ก๐ ๐ข๐ก๐๐ฌ ๐ง๐ข ๐๐จ๐ฅ๐ก ๐๐๐๐ข๐ฅ๐๐๐ฆ
โExercise can make you hungrier, so you might overcompensate by eating more when trying to lose weight,โ explains Cassetty. She encourages exercising for the sake of health โ not simply to burn calories or negate your food intake. โI tell clients to have fun movement experiences,โ which means doing something you truly enjoy or thatโs new and exciting. It could be going for a walk, taking up swimming or learning to golf.
๐ฑ) ๐๐๐ง๐ง๐๐ก๐ ๐ฌ๐ข๐จ๐ฅ ๐๐๐๐ง ๐ ๐๐๐ ๐ฌ๐ข๐จ ๐ ๐๐ฆ๐๐ฅ๐๐๐๐
We often boil weight loss down to a math problem, but your emotional well-being is another major factor. โIf someone is really unhappy in life, it can be hard to lose weight,โ says Isabel Smith, RD. If a diet is too rigid โ maybe itโs causing you to avoid dining out with friends โ it wonโt be sustainable for weight loss or encourage mental health.
Rather, a big factor in both happiness and weight loss success is surrounding yourself with positive connections. โRelationships that are supportive and feel good are the key to our success and happiness. When someone has this, it helps improve their quality of life, something that definitely correlates with overall health,โ she says.
๐ฒ) ๐ก๐ข๐ง ๐๐๐ง๐๐ก๐ ๐๐ก๐ข๐จ๐๐
The calories-in versus calories-out equation might sound simple, but the body is smart and designed to withstand famine. That means it will compensate for restriction by driving up hunger levels. โIf you go on a regimented food plan that does not take into consideration your individual calorie needs or food likes or dislikes, it cannot last forever,โ says Detroyer. If youโre tired all the time or struggling to break through a weight-loss plateau, it could be a signal youโre undereating. Speak with a professional who can help figure out the best plan to suit your needs, says Detroyer.
๐ฅ๐ข๐กโ๐ฆ ๐ง๐๐ข๐จ๐๐๐ง๐ฆ-
I found this article offers GREAT advice on weight loss. Far too often when dieting we allow our diet plan to control our life. That wonโt work! Being a slave to a diet (ie giving up all carbs, beating yourself up for eating a piece of birthday cake, etc) will make you miserable. I frequently preach how much I dislike diets with crazy rules because they simply arenโt sustainable. Furthermore, if your diet is keeping you from enjoying meals with friends and family, what good is that for your mental health?
Additionally, I canโt stress enough the importance of a protein and fiber rich breakfast to start your day. Protein and fiber in the morning will set the tone for a successful day by filling you up so youโre not inclined to reach for the box of donuts or bagels your coworker brought to the office.
Eggs or overnight oats with nut butter, seeds, and berries will provide the bulk to sustain you easily until lunch which will in turn make you more likely to make smart choices at lunch. Simple carbohydrates for breakfast (donuts, bagels, Pop Tarts, muffins) will cause the dreaded carb crash and as dietitians know all too well, starting your day with simple carbs will only lead to craving more carbs. Itโs a vicious cycle!
Finally, a good nights sleep is so important for our health. Adults should aim for at least 7 hours per night. If youโre prone to laying in bed watching late night TV, get the TV out of your bedroom! Youโll be amazed at how much better and energetic youโll feel throughout the day when you get the proper amount of sleep. And you just may find removing the television will improve your love life too.๐
Image: Rick Elkins/Getty Images
SUBSCRIBE
Sign up to get the latest on sales, new releases and more โฆ
Recent Articles
How Many HIIT Workouts Should I Do Per Week?
What your Feet May Be Telling You About The Health of Your Arteries
7 Incredibly Common Nutrient Deficiencies
Magnesium For Better Sleep? The experts Weigh In
Vitamin K - It's Not Just Important For Clotting
Winter Workout Tips That Don't Involve Going To The Gym
5 Tips To Stick To Your New Year's Fitness Resolutrion
My Gym Has Reopened: Is It Safe To Workout There?
CALL OUR CUSTOMER SUCCESS TEAM:
Phone: (800) 264-5737
9 a.m. – 5 p.m. EST Monday – Friday.
Super Anti-Aging Nutrition Headquarters:
30100 Telegraph Road, Suite 465
Bingham Farms, MI 48025