1. Not Getting Enough Sleep
Strive for a minimum of 6-8 hours of sleep a night. Create a night time ritual that allows you to unplug and destress.Turn off the television. Read. Relax your mind and get some rest.
2. Not Eating Enough
Skipping meals and eating sporadically can actually cause our bodies to respond as if it
We're in starvation mode and it actually holds onto fat stores for survival. Eating small meals often can help maintain an active metabolic rate and help burn fat.
3. Not Hydrating Appropriately
The baseline goal is ½ your body weight in fluid ounces of water daily. There are other factors that create the need to increase your water intake too such as sweating more, being outside in the heat, taking certain medications, drinking alcohol or consuming coffee. In addition to your baseline target drink one 8-ounce glass of water for every alcoholic beverage or cup of coffee you consume to reduce it’s dehydrating effects.
4. Not Eating Enough Protein
Include some lean protein and healthy fats with every meal. Protein intake boosts metabolism, reduces appetite and changes several weight-regulating hormones. This leads to an automatic reduction in calorie intake.
5. Not Including Resistance Training
Doing too much cardio which burns calories and not including resistance training to burn fat and build lean muscle can keep you at a plateau.
6. Guesstimating Your Intake
Roughly estimating your calories and portion sizes and not counting licks, bites and tastes can leave you clueless on your actual caloric intake. Try tracking/measuring your food, even if it’s just for a few days to get a handle on what you’re actually consuming.
7. Eating a Lot of High Calorie “Healthy Foods”
Too much of a good thing aint good. Some common “healthy” foods that can be over consumed include avocados and nuts.
8. Carbohydrate Confusion
The key to hacking your weight-loss plan is limiting your intake of simple carbohydrates and nourishing your body with complex carbohydrates. Complex carbs contain fiber and take longer for your body to break down, which means you'll spend more energy to burn these than simple sugars.
Examples of complex carbs include:
Whole grain foods like quinoa, barley, brown rice, and oats
Whole-grain, processed products like bread, pasta, cereal, and crackers
Legumes like lentils, chickpeas, kidney beans, green peas, and split peas
Other starchy vegetables like potatoes, sweet potatoes, and corn
9. Eating Too Much Processed Foods
Processed foods can contain ingredients that sabotage your fat loss efforts. Even foods that are considered healthy alternatives or “plant based” can have ingredients designed to preserve shelf life, added sugars, artificial colors and other ingredients that your body doesn’t know what to do with so it stores it as fat or create inflammatory processes in our body.
10. Adding Too Much Oils, Dressings or Condiments to your Meals
Your favorite sauce, dip or dressing comes with a caloric cost. Take the time to read your labels and track the condiment calories to decide if having the “mild sauce” or the creamy salad dressing is worth sabotaging your goals.
If you’re a woman over 40 and need help putting a plan together to help you get unstuck, schedule a FREE assessment call to determine how I can assist you with your goals. - Coach Cyn
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