If you’re putting in the work, you should be getting the results! But a lot of people don’t realize that even small mistakes can have a huge impact on your ability to burn fat. Here are the top mistakes people make that sabotage their own weight-loss efforts!
1) Not tracking BLT’s (Bites, Licks, and Tastes)
You’d be shocked how many calories you can accumulate with the little tastes and bites throughout the day, especially if you’re the kind of person who just can’t resist the tiny little snack here and there. A small taste of peanut butter, or a quarter of a donut are only a tiny bite, but could pack more than 100 calories, each!
I went through a period where I was particularly ‘bad’ about the BLT’s. Not coincidentally, it was also a time when I felt like I had plateau’d and the weight was no longer coming off. When I started tracking the small tastes of things, I quickly found the problem.
People who are successful with long-term, sustainable weight loss keep themselves accountable for everything they put in their mouth, no matter how big or small the bite. If you ate it, track it. No exceptions!
If you want to keep the BLTs in your daily routine, feel free. But make sure you allocate extra calories to accommodate. At one point, I would intentionally plan my days to be ~300 calories under what I knew they would be, simply to accommodate my inability to keep small tastes of peanut butter out of my pie hole.
2) Not eating enough food
It may seem counter-intuitive that eating too little food can stall-out your weight loss, but it’s a huge problem. Once you’ve got your daily calorie target figured out, a lot of people assume that coming in UNDER that number every day is somehow a good thing.
Unfortunately, it’s not that simple. Weight loss is a fine-line between not eating too much, and not eating too little. Eat too much food, and you’ll maintain (or gain) weight. Eat too little, and you’ll put your body into stress-mode, and block fat burn. (Your energy levels will suffer, instead).
The answer? Try to eat just the right number of calories each day. If you’re the kind of person who feels it’s “just too much food” (hey, there are worse problems, right?) — you should drink your calories (e.g. more protein shakes).
3) Not changing things up when it stops working
Long-term weight loss plateau’s are frustrating, and there’s a long list of things you can do to address the problem. But if you’ve been PERFECT on your eating plan for 2+ weeks and the scale isn’t moving, you have to change something. (Simply “waiting longer” won’t help). Here are some ideas on things you can adjust.
Note that if it’s only been a few days since the scale moved, don’t be too quick to make adjustments. Which leads me to…
4) Changing things up when things ARE working
The last thing you want to do is make changes if what you’re doing is, in fact, working. (And a week or less of no weight loss is NOT a sign that it’s not working), but some people just can’t resist trying to tweak with a good thing.
While the weight might be coming off slower than you hoped, or you might not be enjoying donuts for breakfast like you used to, recognize that changing something in the midst of success is crazy!! Think about how hard you’ve worked to dial in a formula that’s actually working. Even if you’re getting results slower than you hoped, you’re still getting results.
If it ain’t broke, don’t fix it!!
5) Becoming frustrated
Long-term, sustainable weight loss isn’t easy. (And anyone who tells you otherwise is selling something). But it is worth it. Remember, you don’t want to lose weight too quickly, and anything worth having is worth doing right. Crash dieting will destroy your metabolism, and if your goal is to be a bit and healthy person, you need to recognize that some sacrifices will be required to get there in a healthy way. Taking shortcuts is never the solution.