So, you’ve made the decision to make weight loss a priority in the new year–good for you! But as you may know, making the decision is unfortunately only a small portion of the battle. As it turns out, putting in extra effort at the gym and eating more salads may not be enough to reach your goals. If you want to see real progress, you’ll likely have to break some tough habits–especially when it comes to your diet.
To get the low-down on some of the worst eating habits that could be holding you back from your goal weight, we spoke to registered dietitian Juliana Tamayo and personal trainer Michael Hamlin. They told us that skipping meals and snacking on unhealthy foods are two habits that people should break if they actually want to lose weight in the new year. These habits can sabotage weight loss efforts and may even lead to weight gain over time. Learn more below!
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Skipping meals
Skipping meals, particularly breakfast, is a common weight loss mistake. While it may seem counterintuitive, this can actually cause weight gain. According to Tamayo, "When people want to lose weight, they think restricting food is the best way to do so. Often, this leads them to skip meals altogether, which then leads to overeating and possibly binging."
Hamlin agrees: "Skipping meals can have a negative impact on weight loss because it causes blood sugar levels to drop and hunger hormones to spike, leading to overeating later in the day.” And we all know that’s not going to get you any closer to your goal weight. "In the end, the caloric intake will not even be lower than before, and might exceed the recommended amount as people make up for what they didn't eat with one large meal or late night snacking," Tamayo warns.
Additionally, when you skip meals, your body goes into "starvation mode," which means it starts to conserve energy and store fat. This can slow down your metabolism and make it harder to lose weight.
Eating regular, balanced meals is important for weight loss because it helps keep your metabolism running smoothly and provides the energy and nutrients your body needs to function properly. Aim to eat three meals per day, with healthy snacks in between if needed. Choose foods that are high in protein and fiber, as these nutrients help keep you feeling full and satisfied.
Snacking on junk food
Speaking of healthy snacks, remember that "healthy" is a major key here. Loading up on processed snacks is another major habit you’ll have to kick to the curb if you want to see real progress in your weight loss. "Snacking on junk food can also impede weight loss because these snacks are typically high in calories, fat, sugar, and sodium," Hamlin says. "Eating these foods regularly will sabotage your diet efforts and lead to an increased risk of certain chronic diseases." Yikes! These types of snacks are also low in nutrients, so they don't provide any real benefits to the body.
Instead of snacking on unhealthy foods, try choosing healthier options that are high in protein, fiber, and nutrients. Some good options include nuts and seeds, fresh fruit, veggies and hummus, and Greek yogurt.
The bottom line
Overall, breaking the habits of skipping meals and snacking on unhealthy foods is essential for weight loss success. By eating regular, balanced meals and choosing healthy snacks, you can keep your metabolism running smoothly, curb cravings, and avoid weight gain.
