1. Skipping meals. The calories you try to save by skipping meals can slow down your metabolism, and also set you up to binge later on. Research shows that people who skip breakfast are more likely to be overweight.
2. Drinking your calories. Liquid calories such as alcohol, sports drinks, soda, etc. don't fill you up and the calories can really add up.
3. Too much sodium. This I found really interesting: too much sodium increases hunger, cravings and thirst. It also makes your fat cells denser! And, of course, excess sodium leads to water retention and bloating...
4. Skimping on vegetables. Get this ~ 80% of Americans don't consume the daily recommended amount of 2.5~3.5 cups of vegetables! Guess I'm surprised at that percent! Vegetables are full of fiber (which keeps you full), are generally lower in calories (watch out for added butter and oils) and full of nutrients.
5. Not keeping track of the snacking. I recommend to my clients to track their food intake on Myfitnesspal. Those goldfish (the crackers), the handful of M &.Ms, etc. have calories too! It's so easy to underestimate the calories you've consumed. The little snacks can add up to several hundred calories a day, undermining your goal to take off a few or several pounds. (Moms, this includes finishing what your kids leave on their plates, even if you like the crust on the PB and J and they don't)!
Losing weight requires being at a calorie deficit, meaning you burn more calories than you consume. Once the motivation to lose some extra pounds is there, get into the habit of tracking your calories to help ensure your success! Contact me at firstname.lastname@example.org for a free assessment ~ I'd love to answer questions and help you toward your fitness goals! whatever they may be!