Losing weight can feel like an uphill battle. Sometimes, no matter what you try, it seems like you aren’t making progress.
“Losing weight takes a strong commitment toward improved health,” says Roxanne Davis, RD, a certified nutrition support clinician with Beaufort Memorial who works with patients in the Healthy Weight program. “Count the wins. If you keep moving forward and finding things to be positive about regarding the changes you have made, the more rewarding the process will be.”
There are many misconceptions about the best way to lose weight — with some methods like these flat-out working against you.
You’re keeping your total calories low but eating whatever you want.
Food quality matters. Just because something is low-calorie doesn’t mean it supports good health.
Try this instead: Choose high-quality calories with a focus on vegetables, fruits and whole foods.
When you have a big dinner planned, you don’t eat during the day to “save up”calories for later.
This pattern sets you up to overeat. When you skip or cut way back on meals, the body goes into starvation mode, which can lead to binge eating.
Try this instead: Eat regular meals. Finding a meal frequency that keeps you full and satisfied will eliminate the cycle of starvation and bingeing and keep your metabolism going, which can help you lose weight.
You cut out carbs (or soy, or dairy, or gluten).
Just cutting something out of your diet because your friend did it or you read an article is not the best idea.
Try this instead: Practice moderation. Yes, some people lose weight if they lower their carbohydrate, soy or dairy intake, but that doesn’t mean you have to eliminate them. If these foods don’t cause problems for you, there’s no reason to cut them out.
You’re trying to focus fat loss in certain areas, such as your belly or thighs.
That’s not how weight loss works. Fat loss occurs throughout the body—not just in one area.
Try this instead: Combine toning exercises with cardio. This two-pronged approach will both define the targeted muscle groups and reduce overall body fat.
5 Weight-Loss Practices That Can Help
• Make a plan. Develop a weight-loss strategy – including meal modifications and exercise – that can keep you on track.
• Drink water. Your thirst and hunger centers are next to each other in the brain, so thirst can often manifest as hunger. Keep water with you and sip it throughout the day.
• Get enough sleep. Lack of sleep can lead to weight gain. Aim for seven to eight hours a night so your body can relax and reset.
• Grocery shop with a full belly. You’ll be less inclined to splurge on unhealthy items.
• Eat slowly. It takes about 20 minutes to feel full. Drinking water or resting your fork between bites can help you tune in to satiety signals.
