As you look ahead to 2016, maybe losing weight and getting healthier are at the top of your list for your goals and new year plans. Before you launch into a new program (like waist training), new diet, or even start out on your journey, take a few minutes to look at where you are now and see if you are making some of these mistakes that may be holding you back from reaching success:
1. Thinking that it’s all or none
Don’t think that just because you have one bad meal, or miss one day of exercise that everything is off track. It’s more important to take all the little steps to keep things running smoothly, like exercising as often as possible and getting your next meal on track than it is to dwell on one that has gotten messed up, or let it be a reason to forget about being healthy for the rest of the day. We’re human; things happen and it’s important to accept it for what it is and move on, directing your energy at getting back on track rather than dwelling on when you were off track!
2. Drinking your calories
From the cream in your coffee to that “made from all fruit” juice you bought at the grocery store, to the evening glass of wine, sometimes it’s easy to forget (or realize) how many calories we are gulping down. Drinks can easily contain the same number of calories of an entire meal, while still leaving us hungry shortly after finishing them. Whenever possible, opt for black coffee, herbal teas, unsweetened and without milk, water, sparkling water or kombucha. Whenever possible, steer clear of juices (unless homemade, using mostly vegetables), fancy drinks from Starbucks and alcoholic beverages.
3. Misinformed about the number of calories in a product
It’s easy to assume the number of calories that are in a product (it has veggies, so it can’t be that bad), and go on about your day oblivious to the fact that what you ate was much higher in calories than you realized. Things that maybe have hidden sugar (yogurt), or pre-packaged foods, that while having veggies, also have lots of other calorie rich ingredients. Never assume the number of calories of a product. Instead, read the labels, or when it comes to chain restaurants, go online ahead of time and view the nutrient profiles of the products.
4. Overestimating the number of calories burned
With everything you hear about the importance of post workout nutrition, it’s easy to finish a workout and assume you need tome come home and have a big meal or snack to refuel your body. While true, the number of calories you need may not be as many as you think, and consume to many (or from the wrong foods), and you may be negating al l your hard work on the treadmill. While all calorie burning counters are likely to be a little in accurate, some are more so than others. Don’t use the calories counter on the treadmill at your gym, but instead, find a site online where you can enter your weight and height and get a more accurate estimate of the number of calories burned. If you have burned less than 400 (and especially if you are trying to lose weight), you don’t need to get too worried about a big post-workout meal – just consume a healthy, nutrient dense meal at your next typical meal time. If you have burned more than 500 calories, focus on replenishing with some protein and carbs from healthy, low fat sources like banana and peanut butter, homemade protein bars, or a post-workout smoothie.