As you embark on your weight loss plan, it is generally a good idea to focus on what you should do, rather than what you should not do. Typically we view this mindset as a more positive way to think about your goals.
However, since some bad habits are so common, we did want to warn you of a few behaviors you might need to address.
Poor sleep. Your weight loss plan will include more than just healthy foods and exercise. Since a lack of sleep can disrupt hormones that regulate hunger and metabolism, make sure you’re getting enough high quality sleep each night. Aside from regular bedtimes and waking times, avoid screen time for at least two hours before bedtime. Also, getting enough magnesium in your diet (from sources like tofu, almonds, and leafy greens) can help to regulate sleep cycles.
Viewing exercise as a punishment or compensation for food choices. If you view exercise as a bad thing, you’re not likely to stick with your plan for long. Look for movement that you truly enjoy, and reframe your thinking to see exercise as something good you’ve chosen to do for yourself.
Beating yourself up over “bad” foods. If you believe that one indulgence has ruined your entire weight loss plan, you’re more likely to give up and indulge some more. Instead, realize that one setback won’t make you regain all of the weight you’ve lost. Put today’s choices behind you and focus on the future.
Forcing yourself to eat foods you hate. There’s no rule that says you must eat kale or tofu daily, in order to reach your goals. If you hate a particular food, you don’t have to include it in your weight loss plan. Just make sure you’re eating something (or a few somethings) from each food group, and discuss the issue with us at your next appointment.
Skipping breakfast. Eating enough protein at breakfast is essential to revving up your metabolism for the day, and staving off cravings until lunch and dinner. Don’t skip breakfast, but do set an appointment to talk with us about your eating plan. We want to be sure you’re balancing nutrients and portion sizes correctly.