When making lifestyle changes, sometimes it is easier to pick just a few things to focus on at a time. Make your efforts more worthwhile by changing the habits that are the most destructive. In my experience as a registered dietitian, there are a few habits that can really derail your progress. Get rid of these first:
Stop weighing yourself every day.
I know that some people see the scale as a tool for accountability, but the scale lies. Fluids and hormonal changes cause imbalance and weight fluctuation. While your experience may not be as exaggerated, on several separate occasions, I have both gained and lost more than five pounds in one day. This is mostly attributed to fluid intake and workouts, but fluctuations during the day and overnight are normal. Seeing a pound of weight lost overnight is not a pound of fat lost. Sorry!
By the same token, a pound of weight gain is not failure or a plateau. If you are watching your weight, my suggestion is to use the scale on a weekly or no more than twice-weekly basis. This will give you an idea of the way you are trending and will give you a ruler from which to measure your efforts in the gym and at the dinner table.
Stop shopping the inner aisles of the grocery store.
It is OK to head down the baking aisle for spices, and browse the cereal aisle for the right kind of oats, but reserve the bulk of your grocery cart space for items on the perimeter of the store.
So many people compare granola bars and crackers, while they should be avoiding labeled boxes. Keep tempting items out of your home. Save time and simplify by making a list of the inner aisle items you need to create healthy meals and snacks, and stay focused on selecting only those items when you are in the center of the store.
Stop grazing.
Grazing is different than intentionally eating several small meals each day. The benefits of eating regularly spaced, small quantities of balanced foods include extended energy levels, blood sugar control and weight management, but the key is to make these mini meals intentional. See them as an opportunity to stop, think and nourish your body with what it needs to work efficiently.
Grazing is when a person continues to go back for something else. This happens when there is insufficient satisfaction from the snack. To avoid it, decide what you will eat ahead of time, and make it balanced, with at least a bit of protein and fiber. Have your snack or meal, and then stop. Realize there will be another time to eat. Recognize your sense of fullness. These strategies will help you to avoid over-consuming.
The worst habits to keep are the ones that keep you from succeeding, so your changes may be different than the ones above. Other habits like going all-or-nothing, comparing yourself to others and negative self-talk are also detrimental to success but changing these things will involve ongoing work, and it is more difficult to measure progress.
Choose your goals based on the behaviors that are derailing you the most. Talk to your support system, or see a registered dietitian or counselor if you need guidance.
See the rest here:
3 habits that get in the way of weight loss | Live Well Nebraska ... - Omaha World-Herald
