5 Mistakes you’re making in your quest for weight loss

If you’ve been eating healthier, working out, and generally improving your lifestyle habits to lose weight but aren’t seeing results, you’re probably feeling a bit discouraged. This is a common problem among guests at our weight loss retreat and our health coaching clients. We see it all the time and there are some recurring actions that seem to hinder progress. Sometimes, a simple diet tweak or a change in the type of exercise you’re doing can make a big difference. Here are a few of the big mistakes people make when trying to lose weight:

ONE: Overeating Healthy Food

Just because a food is healthy doesn’t mean it’s a “freebie.” It’s difficult to overeat vegetables, but other healthy foods can add up quickly. Common culprits include grilled proteins, potatoes, brown rice, and nuts.

What To Do About It:

Use portion control to measure your food intake.
Track your consumption using a journal or an app like MyFitnessPal or Lose It.
Use the eyeball method for portion control:
- For Women (per meal):
  - Protein: 1 palm (size and thickness of your palm)
  - Carbohydrates: 1 cupped hand (about 1/4 - 1/2 cup)
  - Vegetables: 1 fist (size of a clenched fist; green leafy veggies are freebies)
  - Fat: 1 thumb (size of your thumb)
- For Men (per meal):
  - Protein: 2 palms
  - Carbohydrates: 2 cupped hands (about 1/2 - 1 cup)
  - Vegetables: 2 fists
  - Fat: 2 thumbs

It gets easier with practice. Consider using portion control plates for more accurate servings.

TWO: Snacking

Starting a new nutrition plan can leave you feeling hungry due to lower caloric intake. This often leads to excessive or high-calorie snacking.

What To Do About It:

Plan and stick to your meal and snack schedule (e.g., breakfast, lunch, an afternoon snack, dinner, and an evening snack).
Recognize that feeling a little hungry is okay and may lessen as your body adjusts.
Determine if hunger is genuine or due to digestion or boredom by drinking water or waiting a bit before eating.

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THREE: Eating While You Cook

Eating while cooking can add several hundred calories without you realizing it, especially if you’re snacking on high-calorie foods.

What To Do About It:

Have a small, balanced snack (protein, carb, and fat) in the late afternoon to prevent excessive hunger during dinner prep.
If you must snack while cooking, choose low-calorie options like cucumber or celery.

FOUR: Not Mixing Up Your Workouts

Doing the same workout routine can stall your progress, whether it’s just walking daily or repeating the same strength training exercises.

What To Do About It:

Vary your workouts to include a mix of cardio (both intense and steady-state), strength training (moderate to heavy), and core/balance training.
Use a fitness journal to track and know when it’s time to switch things up.
Consider attending classes at your local gym or consulting a personal trainer for a customized plan.
Ensure your workouts are effective and not just routine motions.

FIVE: Exercising Too Much

Over-exercising can be counterproductive, especially if your calorie intake doesn’t match your energy expenditure. This can cause your body to store calories due to stress and hormonal imbalance.

What To Do About It:

Ensure adequate intake of protein, carbohydrates, and fat with each meal and snack if your activity level is high.
You may need to add an additional meal or snack to balance your energy needs.

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Packed with practical tools and motivational content, these worksheets will help you set and achieve your weight loss goals effectively and sustainably.

What’s Included: