Trying to lose weight isn’t just about adjusting your diet – your eating habits can also play an important role in supporting (or sabotaging) your weight loss goals.
“A lot of people know what to eat, but have trouble establishing healthy eating habits,” she says Roxana Ehsani, MS, RD, CSSD, LDN, dietetic nutritionist and spokesperson for the Academy for Nutrition and Dietetics. “For example, I’ve seen a number of patients who are frustrated because they eat well and exercise regularly, but don’t see the desired weight loss results and don’t know why.”
Sound familiar? According to Ehsani, it is important to discover the eating habits that are damaging her weight loss efforts – which is not quite as easy as it may seem, as not all “bad” eating habits are evident. “Sometimes people have eaten quickly all their life, or are always distracted, or on the go,” says Ehsani. The good news? “Once we discover these unhealthy eating habits and adopt healthier ones, we can see a weight shift.”
Regardless of whether you are aware of it or not, you may find yourself falling into some of the same unhealthy habits that are hindering your weight loss. Here are habits that nutritionists say you should avoid if you are looking to lose weight. Read on, and to learn more about how to eat healthily, don’t miss out on the 7 Healthiest Foods You Should Be Eating Right Now.
“Most people still work from home and are closer to their kitchen, but a recent survey found that most people still don’t take lunch breaks. Many of us might be tempted to work during breakfast and lunch. to do their job. ” as soon as possible, “says Ehsani.
“If we don’t take a proper meal break, it can do more harm than good. It can reduce our productivity and mood, and guarantee that we will overeat later in the day, which can lead to weight gain over time. “
TIED TOGETHER: Sign up for our newsletter to receive recipes and food news in your inbox every day!
“The biggest mistake I see when it comes to weight loss is that skipping meals is the best solution,” says Kristen Smith, MS, RDN, dietetic nutritionist and spokesperson for the Academy for Nutrition and Dietetics. “A lot of people don’t really understand that you need to eat enough calories to keep your metabolism active – skipping meals can actually slow your metabolism down.”
She adds that this can also lead to extreme hunger, which can lead to over-indulgence, resulting in you consuming more calories than you would have if you didn’t skip the meal.
Many of us may eat at our desks to multitask. This not only reduces the enjoyment of our eating experience, but also reduces our awareness of what and how much we are eating, ”says Ehsani. “Instead of paying attention to the taste, aroma and sight of the food in front of us, we are distracted and can quickly find that we are eating the food without even realizing what we have just eaten.”
TIED TOGETHER: Food Habits To Avoid If You Want A Lean Body, Say Dietitians
“I never advise my clients to approach weight loss with a quick diet plan. Implementing diets like the lemonade diet or the cabbage soup diet really only prepares you for frustration and failure, ”says Smith. “Of course you will lose weight, but there is a fairly high probability that you will not keep it. When it comes to your eating habits and weight loss, it is important to find a plan that will ensure adequate nutrition and that you can stick to for the long term. “
TIED TOGETHER: The Best and Worst Diets for Weight Loss
“When we eat in front of a screen like a computer, television or phone, it can also lead to us gaining weight and preventing us from losing weight,” says Ehsani. “We concentrate more on the screen in front of us than on our food! It leads to the fact that we eat thoughtlessly and do not adjust to our full and hunger signals. We also tend to eat more when we are distracted and can also lengthen the length of time we eat. “
“Try to eliminate the mindset that you must choose low-fat versions of foods when available. Our country has been following the low-fat diet trend for several decades without seeing any improvement in overall weight status,” says Smith. “While you should keep higher fat foods in moderation, the full fat version of a food can actually help you stay more saturated. Fat can be a filling component of food. And some fats like avocado, olive oil, and peanut butter can provide some heart benefits when consumed in moderation. “
“Eating quickly can lead to overeating and weight gain. It takes about 20 minutes for your brain to register that you are full, but eating faster can lead to overeating,” says Ehsani. “It can also cause people to have more gastrointestinal problems like gas, belching, and upset stomach. If you find yourself a quick eater, try taking a few deep breaths before you start eating, and make an effort to set your utensils down between bites. “
“As more and more gluten-free products hit the shelves, I saw more of my customers reaching for them in hopes that they would provide another weight loss tool. Unfortunately, there is absolutely no scientific evidence that a gluten-free diet will help you lose weight, “says Smith.” With the increase in processed and commercially made gluten-free products, many of these gluten-free products contain significant amounts of calories and fats. “
CONTINUE READING: 5 Big Mistakes You Make On A Gluten Free Diet
“Intermittent fasting has become popular as a weight loss method in recent years. However, if you only allow yourself to be eaten during a certain time frame, you will not be able to pay attention to your internal hunger signals, ”says Ehsani. “For example, if you only allow yourself to be eaten from noon to 8pm, what if you are hungry at 10am or 10pm? Are you just going to ignore your hunger signs? Or because you don’t allow yourself to eat until noon? 8pm, you might overeat at these meals because you don’t want to be hungry and eat during your fasting period. “
“Smoothies can be an excellent meal, but they can also absorb calories pretty quickly,” says Smith. “Including excessive amounts of added fats from avocados, high-fat yogurt or peanut butter can definitely add calories quickly. Juices or other sweetened ingredients can also increase the calorie content. Since many of the ingredients are already partially broken down, smoothies may not always be the most filling food. You can stay hungry shortly after eating a smoothie. “
“Something that is labeled sugar-free doesn’t necessarily mean it’s calorie-free,” says Smith. “I often see people make the mistake of eating excessive amounts of sugar-free foods (like cookies) with the mindset that they are eating calorie-free foods. The calories can add up quickly in foods with non-nutritious sweeteners – they contain other sources of carbohydrates and fat. “
Read this next: