Have you ever wondered if you were making dieting and weight loss mistakes?
Have you ever been caught in the cycle of chronic dieting?
What are weight loss mistakes?
You know how it goes…You start a new diet and in the first couple of weeks, you’re feeling great! You’re sticking to the meal program, and the weight is coming off quickly. But as the days go on, you start to stare more longingly at that bakery window, or you feel a tinge of envy when your friends or family order the cheeseburger and french fries. The cravings kick in, and become too hard to resist. Temptation is suddenly EVERYWHERE, and you finally give in. Cue the overeating, and then those feelings of remorse, because once again you cheated on your diet. When a diet has so many restrictions, this type of cycle is bound to happen.
Diets are typically unsustainable and are designed to fail us.
That’s why we developed a program that helps you break free from this diet cycle.
One of the reasons that the REBEL program utilizes the non-diet approach to weight loss is that common diet behaviors actually prevent you from losing weight, and even cause you to gain weight! Therefore, these behaviors can negatively affect your physical and mental health. Here at RBA we understand the frustration you experience when you feel like you are doing everything right but aren’t getting the results that you want. Here are some common mistakes that people make when trying to lose weight:
Dieting Weight Loss Mistakes to avoid:
Skipping Breakfast prevents weight loss
Skipping Breakfast: Many people try to “save” calories by skipping breakfast or other meals. Breakfast is the most important meal of the day for a reason! It jumps starts you brain, metabolism and energy level. Skipping breakfast has been proven to cause you to overeat later in the day. Also, if you start your day off with a healthy breakfast that keeps you full you will be in the right state of mind to make healthy food decisions all day.
Focusing only on calories
Focusing ONLY on Calories: Many people that restricting calories is the key to weight loss. At RBA we know that weight is NOT just about calories. The types of food that you eat and your psychology surrounding food are more important. Eating too little calories can actually increase your likelihood of overeating at a later time and starves your body of necessary nutrients.
Cutting out Food Groups
Cutting out Food Groups: A lot of popular fad diets encourage you to cut out certain foods or entire food groups. This will not have lasting weight loss effects and as soon as you start eating the food group again you will gain the weight back. Additionally, the five food groups were created because each group provides you with a certain group of nutrients that you body needs to function. So when you cut out a food group you are missing out of feeding you body with everything that it needs to function optimally.
Denying Yourself of your Favorite Foods
Denying Yourself of Favorite Foods: As someone who loves pizza I understand the psychology of denying yourself of you favorite food. As soon as you tell yourself that you can’t have something that is the first thing that you want! It’s ok to indulge in your cravings once in awhile, as long as you keep in mind proper portion control. Because otherwise it will just make the craving uncontrollable and that is a recipe for overeating. Also, you can find healthy alternatives that satisfy the same craving. For example, I like to make my own pizza on whole-wheat crust (that I buy at trader Joes). This way I can control the amount of cheese I put and load to up with tons of veggies to make it a healthy dinner! Do you love pizza too? Try our REBEL Pizza Challenge! Try making a pizza by using a local cheese, or a vegetable that is in season. Be creative, and tell us about it in the comments!
Expecting Quick Results
Expecting Quick Results: The Diet Industry makes millions by selling you the idea that weight loss is easy and fast. Unfortunately, it is neither of those things. Lasting weight loss requires lifestyle changes and this takes time. It has taken years for you to develop your current eating habits and you can’t expect to change them in one day or even one month. It takes time and patience and a support system. Small successes should be acknowledged and celebrated!
For more ways to avoid dieting mistakes, take a look at our new workbook.
Instead of dieting, learn to nourish your body well.
We can help you lose weight in a healthy way! Check out our NEW workbook Nourished: 10 Ingredients to Happy, Healthy Eating
To make an appointment with a REBEL Dietitian today by clicking here or calling (301) 474-2499.
Blog reviewed and updated April 2021.
Rebecca Bitzer loves to empower Registered Dietitian Nutritionists (RDNs) and their clients. Co-author of Welcome to the Rebelution: Seven steps to the nutrition counseling practice of your dreams and Taste the Sweet Rebellion: Rebel against dieting.