Top 10 Weight Loss Mistakes No One Talks About!
We have heard it all before, Lose 30 pounds in 10 days, or other promising gimmicks that guarantee fast weight loss results without having to lift a finger or change one’s eating habits. Weight consciousness is a primary concern for most Americans, and for good reason! According to the Center’s for Disease Control & Prevention (CDC), the U.S. obesity prevalence is 42.4 percent. That’s an increase by almost 12% in nearly two decades since the year 2000!
Most recently with the advent of COVID19, we have seen recent trends of increased weight gain with normal lifestyle routines, such as going to the gym or other means of staying active and fit disrupted. According to one study from Harvard, 39% of Americans reported to gaining weight during the pandemic, with 10% of those studied reporting a weight gain of over 12.5% in 1 year over the course of the pandemic.
Combating obesity is not just about vanity as others may assume, or even about fat-shaming. There are serious health complications associated with excessive weight gain, which include but are not limited to stroke, heart disease, type 2 diabetes, inflammatory diseases, and even certain cancers. As a result, many people look to weight loss programs to shed the extra pounds. However, many weight loss programs recycle the same ineffective formula of calorie or carb restrictions to lose weight. Many times, these diets fail because they do not address the root-cause that leads to weight gain. That is, they fail to address the supposed “healthy foods” and dietary lifestyles that cause debilitative gut inflammation and oxidative stress, all of which promotes weight gain and illness.
In this article, we discuss the most common mistakes people make in their weight loss journey that no one talks about. These weight loss tips are adapted from the Embodied Wellness’ Holistic Weight Loss Program at the Weight Loss & Health Clinic By Embodied Wellness. We discuss the root-cause of weight gain and chronic illness, and provide healthier alternatives to not just losing weight, but embracing a more holistic outlook on your weight loss journey with comprehensive tools to help you succeed!
Without further ado, we count down the top 10 mistakes being made in weight loss:
10. Excessively Cutting Calories
Instead of mindlessly restricting calories, choose to eat whole, nutrient-dense healthy anti-inflammatory foods that reduce inflammation and oxidative stress, all of which contributes to weight gain and illness. For example, you may choose to eat as a snack sliced avocados in a lettuce wrap. Avocados are great sources of good fats and fiber that provide you energy and improved satiety, meaning it is a natural means to help curb appetite and reduce overeating.
Remember, nutrient-dense whole foods are naturally lower in calories, so eating healthier can naturally lead to weight loss. Furthermore, eating nutrient-dense foods are typically packed with fiber, which helps feed your good gut bacteria, supporting weight management and lowering blood sugar.
9. Carb Counting
Here’s the truth about carbs…carbs aren’t necessarily the problem.
Popular dietary fads like the Atkins diet and others popularized the low-carb diet. What we saw with people who did these diets is that they lost weight initially, however over a short period of time, they gained back all the weight and them some. Eliminating carbs inappropriately from one’s diet can also lead to issues like brain fog, as the body relies on carbs as a main source of energy.
The issue is not with carbs in general, but with the types of carbs consumed in one’s diet.
In western cultures, simple carbs make up the vast stable in our diets. We love our simple carbs and we make it the main portion of our dishes. Main offenders include pastas, rice, and breads. Simple carbs actually convert to glucose (sugar) in our blood, and any extra glucose our body does not use is stored as fat! So getting rid of these simple carbs with empty calories and fortified nutrients should be the focus. The carbs we should keep are the ones that many eastern cultures prioritize and consume – this includes complex carbs with higher fiber content, such as sweet potatoes, which are high in fiber and thus have a lower glycemic index (low blood sugar) compared to potatoes. Other complex carbs include pressure-cooked quinoa ( a word on pressure cooking certain foods later on in this discussion), which has iron and B vitamins. Leafy green vegetables, like spinach, which naturally acts as a satiety food. Also, swiss chard which contains beta-carotene and iron, and broccoli, which is high in fiber and contains protein. In addition to these complex carbs having low glycemic indexes, they are naturally lower in calories, and thus naturally help facilitate weight loss or healthy weight maintenance.
8. Not Meal Prepping
In short, not meal prepping can set you up for weight loss failure. That is because meal prepping allows you to plan ahead of time and organize the way you eat and how much you eat. When one desires weight loss, but does not meal prep, it can lead to issues like overeating as the brain is consumed with thoughts of what to eat which may lead to increase hunger and desire to satisfy the urge. Meal prepping allows one to stay organized and disciplined to eat foods that serve them.
In addition to planning your meals and thus staying organized, meal prepping can also be cost effective. Meal prepping can limit the amount of money spent on take-out or dine-in foods that comes with not prepping your meals ahead of time. Meal prepping can also be done efficiently by taking for example, 1-2 hours a day, 1-2 days out of the week to prep for what meals you are going to eat per day. Crockpots are a great example of how to be efficient with your time in prepping your meals. Crockpots allow you to plan your meals in advance, slow cooking while your away, and have days worth of meals upon your return from your day’s activities.
At Embodied Wellness’ Weight Loss Program, we actually provide clients with a 7-day sample meal plan and recipes for your convenience to help you better meal plan and stay on track on your weight loss journey.
7. Seeing Weight Loss as a Diet vs. Lifestyle
When you think of the word diet, what is the first thought that comes to mind?
Likely, not a warm, fuzzy, positive, or motivational thought, right?
Diets are restrictive, their cumbersome, and unfulfilling. They are treated like fads, and as we know, fads don’t last! When you consciously change your thinking and treat your weight loss journey like a change in lifestyle, you naturally begin to manifest the changes in your food choices and behaviors you have envisioned for yourself. A lifestyle is a way of life! And the key to sustainable weight loss is having a lifestyle you believe in. At Embodied Wellness, we work with you in developing a more holistic lifestyle that is true to your values and goals and that facilitates not just weight loss, but wellbeing.
6. Packaged “Healthy” Foods
There is a common misconception in the new wave healthy eating culture that states that packaged, processed foods that are “organic” or “fat-free”, “sugar-free”, or “gluten-free”, etc. equates to whole foods that are healthier for you. The reality is that these supposed healthy packaged foods are highly processed and contain added sugars and other substitutes that lead to weight gain.
One way to determine if you are being fooled by healthy packaged foods is by considering the carb to fiber ratio. In this ratio, there should be a 10:1 carbs to fiber nutritional content in the foods you consume. This ensures that the foods you eat have enough fiber to drive down blood sugar spikes, which if not controlled can lead to high blood sugar, stored fat, and weight gain (and illness).
Let’s assume, for example, that we have bought a branded chocolate breakfast muffin that boasts that it is a healthier alternative compared to other breakfast muffins in its class. Let’s assume that the nutritional facts state that it has 33 grams of carbs, 21 grams of sugar, and 2 grams of fiber. Using the carb to fiber ratio, we understand that:
33 g carbs/10 = 3.3 grams of fiber
That is, of the 33 grams of carbs this healthy breakfast muffin has, it should have at least 3.3 grams of fiber to compensate for the amount of carbs (aka sugar) this muffin contains. We know from the nutritional facts shared that this muffin actually only has 2 grams of fiber, much less than the 3.3 grams we know it should have. Consequently, this will result in high sugar spikes. And what about the 21 grams of sugar this muffin also has? This will further contribute to worsening blood sugar spikes, causing more fat storage of unused sugar, and of course, worsening weight gain.
So the next time you shop for packaged “healthy” food options, pay attention to the carb to fiber ratio in addition to the ingredients list to ensure that you are truly getting nutritional value from your foods.
5. High Stress
Chronic stress can lead to increase cortisol levels, and possibly weight gain.
That is because high levels of cortisol causes a rise in insulin, which targets blood sugar in an effort to lower it.
Physiologically, this is a great for the short term to stabilize blood sugars while you fuel your body with food when the stressful event is over. However, chronic cortisol elevation leads to sugar crashes, which then leads to hunger to replenish low blood sugar with often times, high fat and sugary foods for instant satisfaction. Furthermore, insulin is a “fat storing hormone”, particularly in the abdomen. All of this can lead to weight gain and poorer health outcomes.
Additionally, chronic stress can lead to stress eating and a lack of sleep, a horrible combination that can lead to a slower metabolism and weight gain.
Stress is an inevitable part of life, and thus, it is impossible to completely eliminate it from your life. However, there are tools to better manage stress so that it does not get the better part of you or your weight loss goals. One such way is to incorporate a mindfulness practice into your daily life. At Embodied Wellness, we utilize simple, brief guided meditation as one of many tools for managing stress and emotional eating.
4. Low-Fat Dieting
True or false, high fat foods will cause you to gain weight?…
This is largely false.
Yes, it is true that unhealthy fats, such as trans fat and saturated fats, particularly when combined with high amounts of simple carbs and sedentary lifestyles, can lead to unhealthy weight gain as well as illness, such as clogged arteries and heart disease. However, fats high in omega 3 and monounsaturated fats, such as fish, avocados, and extra virgin olive oil all have good fats that help feed the brain, lower inflammation, and support heart health.
You want to focus on monounsaturated fats like avocados, which are known to boost your metabolic rate, and thus burn fat. In fact, in ketogenic diets, which is a high fat, low carb and protein diet, the body relies on dietary fats as a main fuel source for energy, causing people to burn fat and lose unwanted weight while maintaining lean muscle mass. Utilizing healthy fats like monounsaturated fats with high fiber content, helps burn fat, improve digestive health, and keeps you fuller longer. Omega 3 fats found in eggs, fish, and nuts help reduce inflammation and provides your brain energy for better functioning.
At Embodied Wellness, we help support your weight loss journey by educating you on proper balanced nutrition, one that includes good, clean, healthy fats your body needs for functioning.
3. Excessive Exercising
Most people understand that no energy expenditure (aka, no exercise) can affect some people’s ability to lose weight. However, excessive exercising can have the opposite effect at your attempt to lose weight as well. It can lead to mitochondrial cell burnout, which can ultimately lead to weight gain. Excessive exercising burns fat AND lean muscle, thus reducing metabolism. Mitochondria (the powerhouse of the cells) help influence metabolic rate. Consequently, excessive stress on the cells from over-exercising can burn out the mitochondrial cells, resulting in lower metabolic rate. As a result, your next big meal may cause weight gain and even harder weight loss due to a sluggish metabolism.
2. Not Allowing for a Cheat Day
It may sound counterintuitive, however stringent restrictions can sabotage weight loss.
During the beginning of your weight loss journey, it can be difficult to change your ways and adopt an alternative way of healthy eating. Forcing 100% compliance can lead to feelings of guilt from stress eating and ultimately, a complete abandonment from your weight loss goals. Rather than forcing change to occur, be gentle with yourself and allow one day a week of one meal or snack to be a food that you desire to eat.
You will find overtime that your body will start to crave more healthier options of sweets and desserts over traditional “junk food”, as you begin to adopt a more healthier lifestyle. At Embodied Wellness, we understand that cravings are a natural physiological response for feeding your body what it has been use to eating for so long. We offer flexibility during your transition as we work with you in adopting more healthier alternatives to eating well.
1. Eating Unhealthy “Healthy” Foods that Lead to Weight Gain
Alas! We have reached the #1 common mistake people make in their weight loss journey. This last point is a bit controversial as there is great debate whether or not these types of foods help or hurt you and your health. Lectins, for example, are found in many legumes, wheat, and grain products, and for some unlucky people, may be causing more harm than good in their attempts to lose weight and stay healthy.
Before we dive in about lectins, let’s define what lectins are as this term is relatively new for some people.
A little Lectin 101 shall we…
Lectins are sugar-binding proteins found in some plants, and the seeds, vegetables, and fruits they bear. In nature, plants utilize lectins as a defense mechanism from predators who may try to consume them or the “goodies” (aka seeds, fruits, veggies, etc.) they produce. Unripen fruits and vegetables, such as tomatoes or squash, have a higher lectin content compared to ripen fruits and vegetables by design as to communicate to animal predators in nature that they are not yet ready for consumption. Humans (with sensitivities to lectins) who consume lectin-rich foods experience the same consequences as the animal predators who eat these plants in nature. That is, they may experience a gamut of symptoms from the mildest form of gas and bloating, to more serious consequences of irritable bowel disease, obesity, chronic inflammation, and autoimmune diseases.
Various foods contain lectins, including legumes, grains, pastas, certain vegetables with seeds, certain fruits like tomatoes (yes, it is a fruit), and of course wheat, but also dairy! When it comes to wheat and dairy, these foods can be harsh on the digestive tract, contributing to a whole host of symptoms, including inflammation, cell wall disruption of your intestines leading to leaky gut syndrome, immune dysfunction, and weight gain1. Additionally, dairy contains growth hormones that are specifically designed by nature to fatten up babies and mammals in infancy. Those same growth hormones are what is contributing to weight gain in adults and early menstruation in young girls.
High lectin foods, such as corn, grains, beans, and wheat may cause insulin resistance in some people, as lectins like wheat germ agglutinin (which is found in various wheat and grain products) mimics the effects of insulin, leading to stored fat and weight gain1.
Not everyone is sensitive to lectins found in some foods. However, if you find that you have gastrointestinal issues after eating meals, particularly the ones mentioned above with high lectin contents, you may have a sensitivity and should consider cutting back or stop eating those foods altogether. This is particularly true if you eat a meal without dairy and wheat contents and notice gastrointestinal issues after your meals.
There are some ways to eliminate lectins found in foods that contain high amounts of it. One way is to pressure-cook legumes, as well as pseudo-grains like quinoa. You can also blanch your tomatoes or bell peppers in boiling hot water and peel the skins as well as remove the seeds from them. The skins and seeds of these produce contain high amounts of lectins, so removing them properly drastically reduces the lectins found in them, making them more safe to eat.
At Embodied Wellness, our Holistic Weight Loss Program focuses on reducing inflammation and oxidative stress from high lectin and other processed foods. We promote holistic healing and weight management by repairing the gut with nutrient-rich, anti-inflammatory whole foods with low-to-no lectin content for optimal results. We provide you with a shopping list of preferred foods, as well as meal plans, recipes, holistic medications and supplements when appropriate, and nutritional counseling. We also integrate holistic behavioral approaches, such as guided meditation, and other mindfulness tools and solution-focused therapy to help you succeed in your weight loss journey. Schedule your free consultation today to learn more.
References:
- Gundry, S. R. (2013). The plant paradox: the hidden dangers in “healthy” foods that cause disease an weight gain. HarperCollins Publishers, New York, NY.
