Have you been working hard to lose weight, only to feel like you're stuck in a never-ending plateau? The problem may be some seemingly innocent habits you practice each day. Even with the best diet and exercise plan, some everyday behaviors can derail your progress and keep the scale from budging.
In this article, we'll explore some common weight loss bad habits that you may not even realize could be stalling your progress.
Not Getting Enough Sleep
A recent study found sleeping more can help with weight loss. Researchers followed 80 overweight adults who slept an average of 6.5 hours per night. They instructed half the participants to increase their sleep by 1.2 hours per night, while the other half maintained their usual sleep schedule. 1
The study found that the group that slept longer ate 270 fewer calories daily than those sleeping less. Though neither group exercised more, the better-rested group still lost weight. Based on these findings, the researchers recommended that weight loss programs emphasize the importance of sleep. 1
This study highlights an important issue in today's fast-paced world. According to the CDC, about one in three Americans do not get enough sleep each day. In fact, nearly 40% of adults report dozing off unintentionally during the day. 2
If you’re trying to lose weight, prioritizing sleep is key. Most adults need at least seven hours of sleep per night to feel well-rested. However, your ideal amount of sleep depends on factors like your overall health, daily activities, and natural sleep-wake cycle. 3 To determine how much sleep you need, ask yourself:
- Are you productive and happy with your current nightly sleep?
- Do you have a history of sleep disorders?
- Do you need caffeine to get through the day?
- Do you tend to sleep more on days off? 3
Based on these answers, find your ideal sleep time. Everyone's different, so your needs may not match someone else's. The key is determining what's right for you.
Drinking Your Calories
We’ve all heard the saying, “Don’t drink your calories.” As it turns out, this advice is spot on. The beverages you enjoy could be sabotaging your weight loss goals by sneaking in hundreds of extra calories. Let’s take a closer look at the calorie counts of some popular drinks:
- Sports drinks: 97 calories
- Café mocha: 290 calories
- Chai tea latte: 180 calories
- Sweetened tea: 115 calories
- Lemonade: 171 calories
- Fruit drinks: 238 calories 4
While these numbers may not seem huge on their own, consuming several of these beverages daily contributes significantly to your daily calorie intake and makes it difficult to lose weight.
And it's not just about juices and coffees – alcohol can be even more calorie-dense:
- 12 ounces of beer (5% alcohol): 150 calories
- 5 ounces of spirits (40% alcohol): 100 calories
- 5 ounces of wine (12% alcohol): 120 calories 4
Factor in any mixers or chasers, and you’re looking at a calorie bomb. A couple of cocktails could easily tip you over your daily calorie budget.
The good news is you don’t have to give up your favorite drinks completely. Make these simple swaps to lighten up your beverages:
- Replace a chocolate shake with chocolate milk
- Dilute fruit juice with water
- Skip the sugar in your fruit smoothie
- Choose water over soda with meals
- Opt for a smaller coffee size with less sweetener or lower-calorie milk
- Swap soda for sparkling water
Distracted Eating
Do you find yourself reaching for your phone during meals? You're not alone. Studies show that nearly one in three Americans admit to being on their phone while eating, and a staggering 72% would rather watch TV than engage in table talk. 5 However, this habit can lead to mindless overeating and consuming excess calories without even realizing it.
A recent review published in the American Journal of Clinical Nutrition delved into the effects of distracted eating on calorie intake. 6 The findings were eye-opening:
- Practicing mindful eating enhances food memory, leading to reduced food intake throughout the day.
- Removing visual cues about the amount of food consumed during a meal can actually increase food intake. 6
The takeaway? Being mindful and attentive while eating can significantly impact your food consumption habits. Introducing mindful eating practices can be a game-changer for weight management. 6
But what exactly is mindful eating? It's all about being fully present and aware during your mealtime experience. By tuning into how food affects you and paying attention to your body's signals of taste, satisfaction, and fullness, you can prevent overeating and make healthier choices. 7
So, the next time you sit down for a meal, consider putting away your phone and turning off the TV. Instead, savor each bite and enjoy the meal.
Exercising to Make up for a Bad Diet
Exercise is a key element for any weight loss plan. Exercise helps you burn more calories, and it can lower your risk of diseases like heart disease, stroke, diabetes and cancer. 8
The problem isn’t exercise itself. The real issue arises when you rely on exercise to offset an unhealthy diet. Unfortunately, the saying “you can’t outrun a bad diet” is true. It’s easy to fall into the trap of thinking you can exercise away the effects of unhealthy food choices, but that's usually not realistic.
For example, one chocolate chip cookie from Starbucks has 320 calories. 9 For a 155-pound person to burn off the calories from just one cookie, they would need:
- 5 hours of weightlifting
- 45 minutes of jogging
- 30 minutes on an elliptical machine 10
That’s the amount of exercise required to burn off a single cookie. If you eat cookies mindlessly every day, it's nearly impossible to exercise enough to burn all those calories.
This doesn’t mean you can’t enjoy an occasional treat or cheat meal. The key is achieving a balance between exercise and a healthy diet.
Conclusion
Weight loss is no easy feat. Even with the best of intentions, those sneaky everyday habits can derail your hard work. That extra helping at dinner, the office donuts, and happy hours can pack on calories without you even realizing it.
The key is awareness. Be mindful of everything you eat and drink, read nutrition labels, and track your calories. By being aware of your calories in versus calories out, you gain an understanding of how the little things add up in a big way.
The content in this article is intended for informational purposes only. This website does not provide medical advice. In all circumstances, you should always seek the advice of your physician and/or other qualified health professionals(s) for drug, medical conditions, or treatment advice. The content provided on this website is not a substitute for professional medical advice, diagnosis, or treatment.
