Last week, we discussed some of the most common roadblocks to weight loss. You know, those things that sneak in under the radar even when you’re “doing everything right”. If you’ve gone through that list and haven’t had your “ah-ha” moment yet, keep reading. Here are 5 more things you might be doing to sabotage your weight loss, without even realizing it.
1. You Skimp on Veggies
Veggies are chock-full of nutrients that keep you healthy, but that’s not the only reason we love them. Veggies are also low in energy density. This means that they are both extremely filling, but very low in calories, so you can eat enough of them to keep you full without adding a lot of extra calories to your day. Start your meals with a green salad and make sure that at least half of your plate is covered with non-starchy vegetables, like spinach, peppers, broccoli, cauliflower, asparagus, and green beans.
2. You Never Cook
Eating out can be a gamble, even if you’re choosing “healthy” options. The problem with eating out is you have little to no control over the finished product. Even a healthy meal may be cooked with ingredients you’re trying to avoid, like certain oils or butter, which can contribute unwanted calories and fat. If you’re eating most of your meals out of the home, try to spend a little more time in the kitchen. We know that you’re busy, but if you can commit to a few hours in the kitchen a week – and you spend some time meal-planning – you can make a major difference in your diet for the week.
3. You Eat Meals “Family Style”
Eating “family style” means that when you cook a meal, you bring everything over to the table – a roasting pan full of chicken, a bowl full of mashed potatoes, and a pan full of green beans – and allow everyone to serve themselves. The problem with this is that when the food is easily accessible, you tend to eat more. Instead of eating this way, leave everything in the kitchen and fix your plate there (paying attention to your portion sizes). Research shows that doing this may help you eat up to 19 percent fewer calories.
4. You Eat Too Close to Bedtime
Eating too late at night can increase body temperature, blood sugar, and insulin levels, which makes it more difficult for your body to burn fat, both while you’re sleeping and the next day. Try to eat at least 3 hours before bedtime. If you have to snack, choose a slow-digesting carbohydrate, like an apple, which doesn’t spike blood sugar and is loaded with fiber that can help keep you full.
5. You Have an Un-diagnosed Medical Issue
If your only issue is an inability to lose weight and you have no other symptoms, this probably doesn’t apply to you, but we thought it was worth mentioning anyway. An estimated 20 million Americans have some form of thyroid disease, and up to 60 percent of those affected don’t even know they have a problem! In addition to other symptoms, like fatigue and brain fog, hypothyroidism, or an under-active thyroid, can prevent you from losing weight. If you’ve checked off everything on this list and the list from last week and you’re still not seeing results, ask your doctor to check your thyroid to make sure it’s functioning properly.