Sabotaging your weight loss by not being accurate on your journal?
A bite here and there.
It may seem like only “a couple” almonds or “one or two” chips, but having a taste or a nibble of this or that does add up quickly.
Tracking everything you consume will provide a more in-depth insight into how much you’re eating in a day, week, or month. Things that we may need to remove from your reach (environments).
Knowing that you have to take the time to record it, and someone (me) will see it, may make you more mindful about why you’re snacking in the first place. (I am referring to my Coach Connect app)
Exercising and rewarding yourself for it.
Exercise is necessary; we are meant to move and need it to be strong, healthy, prevent injuries, and be independent late in life. If you’re “treating” yourself for a good workout, or consuming more than typical because you’re sooo hungry from working out, you might be eating more calories than you burned during your workout! A one-hour intense exercise, a mix of cardio and weights, an average person burns 200-400 calories. That might be a small piece of pizza.
Over time, this pattern of eating more than you work off at the gym could be a significant reason why you don’t see the scale going down.
Viewing the weekends as free.
I understand wanting a break from logging, not tracking your intake. However, going off the rails for two days is creating a new habit. STAY on track, monitor daily. Be intentional about your food decisions.
If weekends are full of temptations, parties, food and/or booze-fest, then it’s very important to track your weekends. Know that alcohol has zero benefits is zero’s out all workout pre and post that drink a full 48 hours. Why? It stops muscle synthesis.
Punishment by starvation
Do not fall into the “save up” calories for the trap. Or try to eat less throughout the day, it’s important not to let yourself get too hungry, you’ll not only get HANGRY, but you’ll over consume or make poor choices when it is time to eat. The starvation mode also tells the body food isn’t plentiful, and your blood sugar levels drop below your fat burn zone. Eat 6 small meals throughout the day, spaced 2-3 hours apart, with a lean protein. Check out Suzie the Soccer mom Video HERE give it a thumbs up after watching pretty please.
Focusing way too much on the scale.
When I see someone over-obsessed with the scale, they are typically cutting corners or doing things that are unhealthy and robbing their body of micro and macronutrients. Sure the scale may move a bit but at what cost?
Let’s use an example. Say two people are told that they can eat whatever they want at lunch as long as it doesn’t exceed 500 calories. Person A grabs a slice of cheese pizza and two 100-calorie packs of cookies. Person B grabs a turkey sandwich on whole-wheat bread with provolone cheese, lettuce, tomato, and mustard and an apple on the side.