FOOD FOR THOUGHT

ARE YOU "DOING EVERYTHING RIGHT(?) AND NOT LOSING WEIGHT?

First of all stop "DIETING". When we go on a diet we tend to obsess about food.

Here are some common pitfalls people face when they are trying to lose weight and don't see the results they want.

• Skipping meals: It is found that people who skip breakfast actually weigh more than breakfast eaters. Have something small (a hard boiled egg or some fruit) within an hour of waking, then you want to eat something every 3-5 hours. Your portions will naturally decrease because you won't feel famished at your next meal or snack.
• Consuming to many "liquid" calories: Recent research shows that Americans get about 21% of their calories from beverages. These beverages satisfy thirst but not hunger so you still eat more. Switch to water or seltzer. Drink alcohol in moderation, following every drink with water.
• You are relying solely on exercise to lose weight: Exercise is awesome. Yes it can aid in weight loss but it can't do it alone. You have to change to a healthier diet. Nutrition is the greater part of the equation. You can't out exercise a poor diet.
• You are not eating as healthy a diet as you think: The "Standard American Diet" is SAD. Your diet needs a balance of fruits, vegetables, protein, good fats, and good starches. Keeping a food journal, diary, tracker can really be an eye opening into your habits.
• Your focus is only on the scale: Yes, the number is very important to so many of us but there are other measures of success. Notice the changes in your body: the way your clothes fit, the increased strength and flexibility or endurance you now have.
• You are not getting good quality sleep: When we are fatigued we tend to navigate toward not so healthy food choices. Sleep is highly underrated.
• "Cheat" days: If you build in planned indulgences there really is no need for a cheat day. I think the word cheat automatically puts us back on the diet.
• Not managing stress: Stress reeks havoc with our bodies. We need to manage stress without food.