6 Everyday Habits That Could Be Sabotaging Your Weight Loss

Losing weight and keeping it off isn’t easy. Even if you manage to stick to a diet, exercise regularly, and avoid temptations, you’re bound to experience a plateau or setback at some point. 

Many people assume these setbacks are due to obvious choices, like eating more processed foods. But that isn’t necessarily the case. Often, it’s everyday habits that chip away at your results over time.

At Metro Health and Wellness in Marietta, Georgia, and Menopause Health Institute in Nashville, Tennessee, menopause and women’s health specialist Kirstie Cunningham, MD, FACOG, NCMP, regularly helps patients lose weight and maintain their results.

She highlights six everyday habits that can affect weight-loss progress, so you can take action and achieve your goals. 

1. Skipping meals

Many people who want to lose weight opt to skip meals when they’re busy or simply not hungry. The thinking goes: why take on extra calories if I’m feeling good? However, skipping lunch or breakfast can make you extra hungry later in the day or cause your blood sugar to plummet. Falling into this habit can also make you crave less healthy foods.

Instead of risking these potential side effects, try to eat three balanced meals per day. Likewise, make sure your meals feature fruits, vegetables, lean protein, whole grains, and healthy fats. These ingredients can help you feel fuller longer and ensure you get the nutrients you need. 

2. Not prioritizing sleep

The link between quality sleep and weight loss isn’t obvious, but it exists. Research shows that people who get between 7.5 and 8 hours of sleep per night consume about 270 fewer calories per day.

Because sleep impacts hormone levels and cravings, quality rest means you’re less likely to crave sugary or other high-calorie foods. Try to establish a schedule where you go to bed and wake up at the same time each day. We also recommend keeping electronic screens out of your bedroom and setting the thermostat to 65 degrees for optimal comfort. 

3. Consuming extra calories through drinks

Certain drinks, such as soda, sweetened coffee, energy drinks, and alcohol, contain large amounts of calories. However, these beverages don’t fill you up like food. As a result, you may consume more than one in a short period without realizing how much they add to your daily caloric total.

You don’t have to skip your favorite drinks, but it’s important to consider their caloric load. Opt for sugar-free or low-calorie alternatives whenever possible, so you don’t go over your daily calorie budget.

4. Eating too quickly

Many of us are so busy that there’s not enough time to set aside a full half hour to eat a meal. The problem is that the brain doesn’t recognize fullness signals from the stomach until 20 to 30 minutes after you eat. So, if you rush the process, you may consume way more calories than necessary and gain weight.

Watching TV or scrolling on your smartphone during meals can worsen this problem, as both activities can distract you even more. Try to eat slowly and mindfully whenever possible. This can support healthy digestion and make you less likely to overeat.

 5. Sitting for extended periods

Most people spend a good portion of their days sitting, whether they’re working, commuting, or relaxing at home. However, if you don’t make time for regular exercise, being sedentary can slow your metabolism and make it harder to lose weight.

Aim to get at least 30 minutes of movement most days of the week. You don’t need to join a gym or train for a marathon. Any type of movement is good, including walking, cycling, or swimming. The goal is to get your heart rate up and move your body in a way that feels good for you. 

6. Failing to read nutrition labels

Many foods marketed as “healthy,” including gluten-free and low-fat options, contain extra calories and sugar. Even so, you wouldn’t necessarily realize it unless you took the time to read the nutrition label and ingredient list.

When grocery shopping, read nutrition labels closely so you can understand what each item contains, the proper portion size, and whether there are any hidden ingredients you should be aware of. 

We can help you lose weight and maintain progress

Most people who try to lose weight encounter obstacles along the way. Partnering with a doctor who specializes in weight loss can help you stay on track and overcome these obstacles when they arise. We also offer non-invasive body sculpting to help target pockets of fat that don’t respond to lifestyle changes alone.

To learn more about our medical weight loss program, contact us today to schedule your appointment in Marietta, Georgia, or Nashville, Tennessee, or book online.