STOP Doing These 5 Things If You Want to Lose Weight
Embarking on a weight loss journey can be challenging, especially with the overwhelming amount of information available. While there are countless tips on what to do to shed pounds, it’s equally important to recognize the habits that might be sabotaging your efforts. If you’re serious about losing weight, here are five things you need to stop doing immediately, along with practical advice on what to do instead.
1. STOP Skipping Meals
It might seem logical to skip meals to reduce your calorie intake, but this strategy often backfires. Skipping meals, especially breakfast, can lead to increased hunger later in the day, causing you to overeat or reach for unhealthy snacks. When you skip meals, your body also goes into "starvation mode," slowing down your metabolism to conserve energy. This not only hinders your weight loss efforts but can also lead to muscle loss, which further slows your metabolism.
What to Do Instead:
Eat Regular, Balanced Meals: Aim to eat three meals a day with healthy snacks in between. Focus on balanced meals that include lean protein, healthy fats, and plenty of vegetables. This approach helps maintain steady energy levels and keeps your metabolism active.
Plan Your Meals Ahead: Prepare your meals in advance to avoid the temptation of skipping them or grabbing something unhealthy on the go. Meal prepping on the weekends can save time and ensure you have nutritious options readily available.
2. STOP Obsessing Over the Scale
While the scale can be a useful tool for tracking progress, obsessing over the number can be detrimental to your mental health and weight loss journey. Weight naturally fluctuates due to factors like water retention, hormonal changes, and muscle gain. Fixating on the scale can lead to frustration and may even discourage you from continuing your efforts. Moreover, the scale doesn’t reflect important aspects like improvements in fitness, strength, and overall health.
What to Do Instead:
Focus on Non-Scale Victories: Pay attention to how your clothes fit, your energy levels, and improvements in your fitness. These are all positive indicators of progress. Celebrate these victories, as they are often more telling than the number on the scale.
Use the Scale Wisely: Weigh yourself once a week at the same time of day for a more accurate reflection of your progress. Remember, the number on the scale is just one aspect of your journey. Consider also tracking measurements, progress photos, and your fitness improvements.
3. STOP Doing Extreme Diets
Extreme diets that promise quick results often lead to temporary weight loss followed by a regain of the weight—sometimes even more than before. These diets are usually unsustainable, deprive your body of essential nutrients, and can lead to unhealthy eating patterns, such as binge eating. Additionally, rapid weight loss can cause muscle loss, which lowers your metabolism and makes it harder to keep the weight off.
What to Do Instead:
Adopt a Balanced, Sustainable Eating Plan: Focus on long-term changes that you can maintain. Incorporate a variety of whole foods, including fruits, vegetables, lean proteins, and whole grains, into your diet. This approach not only supports weight loss but also nourishes your body and improves overall health.
Practice Mindful Eating: Pay attention to your hunger and fullness cues, eat slowly, and savor your meals. Mindful eating helps prevent overeating and promotes a healthier relationship with food. It also allows you to enjoy your food more and recognize when you are truly satisfied.
Bonus Tip: Consider Working with a Nutrition Coach
Sometimes, finding the right balance can be challenging on your own. Consider working with a nutrition coach who can help you develop a personalized, sustainable eating plan that aligns with your lifestyle and goals. A coach can also provide accountability and support, helping you stay on track.
4. STOP Ignoring Sleep
Sleep is often overlooked in weight loss discussions, but it plays a crucial role in your body’s ability to lose weight and maintain a healthy metabolism. Lack of sleep disrupts hunger hormones like ghrelin and leptin, leading to increased cravings and appetite, especially for high-calorie, sugary foods. It also affects your energy levels, making it harder to stay active and make healthy food choices. Over time, chronic sleep deprivation can lead to weight gain and hinder your weight loss progress.
What to Do Instead:
Prioritize Quality Sleep: Aim for 7-9 hours of quality sleep each night. Establish a bedtime routine that helps you wind down, such as reading, taking a warm bath, or practicing relaxation techniques. Create a comfortable sleep environment by keeping your bedroom cool, dark, and quiet.
Manage Stress: Stress can also affect your sleep quality and overall well-being. Incorporate stress-reducing activities into your daily routine, such as meditation, deep breathing, or yoga. Regular exercise and spending time outdoors can also help reduce stress and improve sleep.
Bonus Tip: Track Your Sleep
Consider using a sleep tracker to monitor your sleep patterns and identify areas for improvement. Understanding your sleep quality can help you make adjustments to your routine and ensure you're getting the rest you need.
5. STOP Comparing Yourself to Others
Comparing your progress to others is a surefire way to diminish your confidence and motivation. Everyone’s weight loss journey is different, influenced by factors like genetics, lifestyle, and metabolism. When you compare yourself to others, you might feel discouraged if your progress seems slower, leading to frustration or the temptation to give up. Remember, social media often shows only the highlights of someone’s journey, not the challenges and setbacks they faced along the way.
What to Do Instead:
Focus on Your Own Journey: Remember that this is your unique journey, and progress is progress, no matter how slow. Celebrate your achievements, no matter how small. Keep in mind that sustainable weight loss is a gradual process, and every step forward counts.
Set Personal Goals: Set realistic, attainable goals that are tailored to your body and lifestyle. Focus on improving your own health and well-being rather than trying to match someone else’s progress. Consider keeping a journal to track your goals, reflections, and progress over time.
Bonus Tip: Join a Supportive Community
Surround yourself with a supportive community, such as an accountability group, where you can share your challenges, celebrate victories, and gain encouragement. Being part of a group with similar goals can boost your motivation and help you stay focused on your own progress. Interested in my Consistency Club? I host an online group specifically for women on their health + fitness journey! CONTACT ME via this website or email me at Brandy@BrandyEnsign.com so we can chat about your specific health goals.
Conclusion
If you’re serious about losing weight, it’s essential to recognize and eliminate the habits that may be holding you back. By stopping these five behaviors—skipping meals, obsessing over the scale, following extreme diets, neglecting sleep, and comparing yourself to others—you’ll be setting yourself up for success. Remember, weight loss is a journey, not a destination. It’s all about making sustainable, healthy changes that you can maintain for life.
