Struggling to keep your weight in check? As an online dietitian, I work with clients all over the world. Yet the nutrition habits below seem to be universal. Today, I will point out the 6 most common ones, that can sabotage your weight-loss efforts.
As we get older, it becomes a whole lot tougher to bounce back from a night of drinking, or function on a diet of coffee and lettuce like you used to in your undergrad years. As we age, the choices we make really start impacting our overall wellness and lifestyle: our metabolisms start to slow and it’s easier to put weight on and harder to take it off.
As an online dietitian, I can attest that these 6 nutrition habits are common everywhere and affect your metabolism in a negative way:
1. Keeping Tempting Foods Around
It’s hard to resist temptation when it’s staring you in the face. We’re all on the ‘see-food’ diet, so don’t let yourself see what you don’t want to eat. Do yourself a favor and keep tempting foods out of your sight. If you’re going to keep snacks at home, stash them inside a cupboard; keep a container of chopped veggies out on the counter instead. This also applies to events. Position yourself away from the servers or buffet table with your back turned to it.
2. Skipping Breakfast
You might think that skipping breakfast—a whole meal—would help you cut calories, but the research says that eating breakfast can help you lose weight better. Breakfast eaters tend to weigh less and are more successful at losing weight—and keeping it off—than those who skip the meal. Not hungry when you first get up? Don’t worry. Having a simple protein shake or protein iced coffee in the morning is an easy fix.
3. Distracted Eating
You’re eating alone, so you reach for your smartphone and text, scan social-networking sites or play games. Or you read the paper, watch TV or use your computer. All of these distractions take your attention away from eating and make it harder for you to really experience and tune in to how satiated/full you are. That can lead you to eat more than you’re really hungry for, either now or later.
4. Eating Straight Out of the Bag
If you’re noshing directly out of the package it’s easy to eat several servings without realizing it. This even applies to healthier snacks like mixed nuts or roasted chickpeas which can easily add up. A key step when you’re trying to lose weight is literally watching what you eat—being aware of what and HOW MUCH you’re eating. That’s why keeping a food journal is so effective. Get a handle on runaway portions by measuring out a serving… if you want more, measure that too. Being conscious of what you’re eating will help you meet your weight loss goals.
5. Eating on the Run
Eating in the car, snacking at your desk, drinking a high-calorie smoothie or latte while walking around—it’s all too easy to take in excessive calories if you’re eating on the go. To curb this type of distracted eating, sit down to eat.
6. Not cooking for yourself when you’re by yourself
I have had so many clients tell me over the years that when they’re alone (either they live alone, or they’re alone when their partner is travelling or out), they don’t think it’s worth it to cook a meal for themselves. YOU are always worth a good, nutritious meal – even if it takes a couple of minutes longer to make!
Being an online dietitian allows me to work with women from many countries in the world, but there is another universal truth that applies to all of my clients – breaking a habit is easier said than done. Book a free consultation with me and we can set up a strategy for you that will take your weight loss to the next level!
