Nothing is more frustrating than cutting back on calories only to see no difference in the number on the scale. Fortunately, ditching these bad habits and factoring a few changes into your daily routine could help you to finally shift those pesky pounds.
You always save your workout for the evenings
It’s easy to postpone your workout to the end of the day to get an hour more of shut-eye in the morning. However, it's a wise choice to get your workout out of the way before the distractions set in. Not only do you avoid the likelihood of skipping a workout, but you’ll also make healthier food choices throughout the day. A study in Obesity found that evening exercisers ate less protein overall and consumed more sucrose in the morning. In the evening, they ate more calorific sucrose and fats.
You’re taking life sitting down
If you work in an office it’s easy to get to the end of the day and realize the furthest you’ve walked is down the corridor to the bathroom. Make it your mission to walk more every day and you’ll reap the rewards. Although it’s easy to think of weight loss as being about calories eaten and calories burned, it’s not that simple. Sure, walking isn’t considered rigorous exercise but studies from Harvard University have shown that walking every day actually transforms obesity-promoting genes so that the effect they have on your body’s ability to lose and gain weight is altered. A few steps could, in fact, change your genetic code for the better.
You’re snacking on the wrong foods
You know you shouldn’t be snacking on chips and candy. But what should you be snacking on if your goal is to lose weight? Almonds. Researchers at the Insitute of Food Technologies, in their studies, showed that people who ate almonds reported increased satiety, which resulted in eating less throughout the day. They also have a high omega-3 content to provide you with extra energy. So go ahead and eat these nutrition-packed kernels throughout the day to stop you reaching for the unhealthy snacks in the vending machine.
Your macro ratios are all wrong
Metabolic flexibility is how well you can switch between burning fat or carbohydrates as a source of fuel. Often, people become dependent on burning sugars and less efficient at burning fat. This is due to how much you eat in terms of the ratio of macronutrients – protein, fat, and carbs. When you eat too many carbs, there’s a good chance you’ll burn them before you burn fat. Aside from lowering your carbohydrate intake, you should be increasing carnitine-rich foods. That's because carnitine not only helps curb appetite, but it also increases your body's ability to burn fat. You can take it as a supplement or you can find it in delicious muscle-building staple foods like beef, pork, and even bacon. So throw that juicy steak in the pan for dinner.
You’re not meal-prepping
Meal prep is one of the most helpful habits when it comes to weight loss because it makes eating healthy during the week an effortless task. It saves calories, time and even money! Meal prep overall is pretty simple, choose a protein, choose a complex carbohydrate and choose a vegetable. Cook in bulk and enjoy balanced meals throughout the week.
You order the wrong food in restaurants
The whole point of prepping food is so you don’t have to eat out, but, let’s face it, dining out happens. It’s important to know the healthy options at the restaurants in your area so you learn how to navigate the menu and you aren’t afraid to specify what you want when ordering. Look for the entrées with lean meats and veggies, opt for a fresh salad over starches and ask for no sauces or oil on your selection or place them on the side for more control.