1. 吃太多健康但高熱量的食物：堅果、酪梨、全麥麵食、橄欖油和黑巧克力是全天然、健康的，但它們的熱量也可能很高。例如，一個酪梨就超過200卡路里，所以無論健康愈否，都要節制。
2. 不吃早餐：想節省熱量，但卻讓身體守住脂肪，新陳代謝減緩。選擇含有蛋白質和纖維的早餐，以持續能源。
3. 份量太大：控制份量是成功減重的重要關鍵。一開始可能需要量杯和湯匙的幫助，以確保份量是正確的。
4. 站著吃：導致無意識的飲食。最好有個固定的小吃時間。...
5. 睡眠不足：影響身體控制胃口的能力，增加刺激食慾的激素。
6. 吃太多低脂食物：有較低的卡路里，但可能含太多的鈉或化學添加劑。
7. 沒有吃足夠的蔬菜：每天至少吃五到七份，因為植物性食物為主的飲食能提供低卡高纖的營養素。
8. 運動不足：散步15分鐘，有總比沒有好，但若要有真正的效果，每天至少得做30分鐘的有氧運動。
9. 沒有把食物切開，就大口吃：研究發現，小口小口的吃，會吃得較少，也較有滿足感。
10. 沒有戒汽水或高熱量飲料：沒有營養好處，但卻是破壞減重目標的主因之一。
11. 伴侶有不同的飲食習慣：若減重時有個伴，效果更佳。但若另一半喜歡外食、吃零食，那你減重的過程會更辛苦。
12. 喜歡在食物上加調味料和配料：沙拉是健康的，但若加上培根、乾果、起司等等，然後再加上一大匙的高熱量沙拉醬，卡路里當然劇增。
13. 不喝水：餐前喝水有助控制食量，增加飽足感。
14. 你沒有任何樂趣：壓力過大時容易被高糖、高脂的食品誘惑，導致體重增加。
15. 不夠堅持：減重時不能三心二意，又期望看到結果。
16. 總是在吃：吃是你的放鬆方式。
17. 沒有記食物日記：無法準確的知道吃了多少。
18. 空腹運動：研究發現，空腹運動燃燒的熱量來自於肌肉，而不是脂肪。
19. 只有做心肺運動，而忽略重量訓練：重量訓練不僅可防止關節損傷，也可建立肌肉質量和增加代謝率。
20. 沒有專心的進食：電腦或電視可能讓你忘了自己吃了多少。
21. 衣服穿太大：舒適寬鬆的衣服掩蓋了身材，讓你忘了多出來的贅肉。
22. 一直處在飢餓狀態：可能會導致暴飲暴食，混淆新陳代謝。
23. 放棄某個食物群：可導致營養缺乏。
24. 運動後多吃了：小吃就只是小吃，要限制在150卡路里內。
成功減重意味著健康飲食和偶爾放縱之間找到一個平衡點。你有犯了哪些錯誤？
Even if you've kicked off a fitness routine and you're choosing healthier food, you may not be seeing the weight come off the way you'd hoped. One or a few of these 25 weight-loss culprits may be all that's standing in the way of your weight-loss goals.
1. YOU OVEREAT HEALTHY FOODS
Nuts, avocados, whole wheat pasta, olive oil, and dark chocolate are all natural and healthy, but they aren't void of calories. You still need to watch how much you eat of the good stuff. For example, avocado offers a lot of health benefits, but an entire fruit is over 200 calories.
2. YOU DON'T EAT BREAKFAST
Skipping breakfast may seem like a great way to save calories, but your body will actually hold onto fat because it thinks it's being starved. Keep in mind that people who eat breakfast regularly lose more weight, so make sure to eat breakfast each morning to jump-start your metabolism. Don't just grab anything; include protein to give yourself sustainable energy and fibre to fill you up for hours.
3. YOUR PORTIONS ARE TOO BIG
When it comes to a balanced diet, we know that portion control is one of the keys to success. Keep measuring cups and spoons on hand to make sure your serving sizes are appropriate, and learn how to give your body the "I'm full" signal in order to help you drop the fork when the time is right.
4. YOU EAT STANDING UP
Standing at the fridge or the counter to chow down isn't saving time or energy and can lead to mindless eating. It's best to designate time for snacking and meals that's set apart from other activities.
5. YOU DON'T GET ENOUGH SLEEP
Making time for your workouts can mean less time for sleep, but it's important to get enough Z's if you're trying to lose weight. You need extra energy to keep up with your exercise routine, and skimping on sleep can affect your body's ability to control its appetite: not enough shut-eye increases appetite-stimulating hormones.
6. YOU OVERINDULDGE IN LOW-FAT FOODS
Going for foods with a lower calorie count can be deceiving, since many times they're filled with extra sodium, sugar, or chemical additives to make up for the ingredients the company has removed or decreased. Not only are these light versions less nutritious, but they also end up tasting "lighter," leading you to eat more. You'll probably end up consuming more calories than you would if you just ate a regular-sized portion of the real thing.
7. YOU DON'T EAT ENOUGH VEGETABLES
Eating five to seven servings of fruits and veggies a day is important for everyone, but dieters who go heavy on the produce are more likely to lose and keep the weight off, since a diet full of plant-based foods offers a greater variety of nutrients with fewer calories - and all that fiber keeps the body feeling fuller longer.
8. YOU THINK WALKING THE DOG IS ENOUGH
A 15-minute stroll is better than nothing, but don't expect to see dramatic weight-loss results. You've got to kick it up a notch - big time - and do at least 30 minutes a day of heart-pumping exercise. Big calorie and fat burners include running, spin class, interval training, hiking, and circuit training.
Ad Feedback 9. YOU DON'T CUT YOUR FOOD
Something as simple as slicing up your dinner can be helpful for your overeating woes. Cutting food into tiny pieces may seem slightly childish, but studies show that humans find smaller portions more satisfying and, as a result, are satisfied with less.
10. YOU STILL DRINK SOFT DRINKS
Soft drinks offer no nutritional benefits and continuing to drink them is sabotaging your weight-loss goals - even if you only drink diet ones. Studies have shown that individuals who drink two diet soft drinks a day or more had waistlines that were 50 per cent larger than the non-drinkers.
11. YOUR PARTNER ISN'T ON THE SAME PATH
A partner who's on a similar path can be a huge help to your weight-loss goals, but if your partner is not on board, then your relationship may be making you fat.
You can't expect to lose weight if your partner constantly suggests ordering takeout, wants to go out for ice cream, or encourages you to sleep in instead of hitting the gym! Communicating that you need their support in losing weight is a great first step in finding compromises - for both of you. For starters, the next time you have dinner out, offer to split an entree or skip dessert.
12. YOU'RE ADDICTED TO CONDIMENTS AND TOPPINGS
A salad is one of the healthiest meals you can have, but when you top it with bacon bits, goat cheese, nuts, dried fruits, and dressing, you can double the calorie amount in a flash. Be aware of how many calories your favorite salad extras add on. For instance, 10 croutons is an easy 100 calories.
13. YOU DON'T DRINK WATER
Besides keeping you hydrated, drinking water on the regular, according to recent studies, can aid with weight loss. Filling up on water before a meal helps encourage portion control, and eating foods that contain a lot of water (like fruits and veggies) will fill you up faster, causing you to eat less.
14. YOU DON'T HAVE ANY FUN
Since stress can cause weight gain by triggering the body to eat more - especially foods high in sugar and fat - make sure you give yourself time to relax and unwind. And it's an added bonus that so many fun activities (like dancing, hiking, and shopping) are already natural calorie-burners!
15. YOU'RE SORT OF ON A DIET
Whether you're on Jenny Craig, Weight Watchers, or your own diet-and-exercise plan, you can't do it halfheartedly and expect to see results. Stay committed to your plan, or you'll see the kilos pile on instead of dropping from the scale.
16. YOU'RE ALWAYS EATING OUT
Hitting your favourite restaurant is a great way to unwind, but you're more likely to indulge in a huge meal complete with starters, drinks, fried foods, and dessert.
17. YOU DON'T KEEP A FOOD DIARY
Writing down what you eat is an essential way to monitor daily caloric intake. Don't think it's worth the effort? A study from the Journal of the Academy of Nutrition and Dietetics surveyed 123 women and found that those who were the most successful at losing weight monitored their food intake by keeping a journal.
18. YOU EXERCISE ON AN EMPTY STOMACH
If you regularly exercise without eating first, you should reconsider: when you work out on an empty stomach, research shows that the calories burned come from muscle, not fat. Since muscle burns more calories than fat, the more muscle mass you have, the better it is for weight loss. Not only will fueling your body help you avoid losing muscle, but also, you'll have more energy to push yourself through your workout.
19. YOU ONLY DO CARDIO
If you live on the treadmill but never lift a weight, then you're missing out on one of the most important pieces of the fitness puzzle. Not only does weight training prevent injury by strengthening the joints, but it also builds muscle mass and increases metabolic rate. Bonus: thanks to a revved-up metabolism, you'll keep burning calories long after you've slipped off your sneakers.
20. YOU EAT WITHOUT THINKING
Aligning mealtime with a screen like your computer or the TV can be hurt your weight-loss goals. Designating a special time for meals without distractions will help you connect to your food and, as a result, eat less. Sometimes you don't even realise how much you're scarfing when your mind is somewhere else.
21. YOUR CLOTHES ARE TOO BIG
Loose clothes are comfy, but they cover up the body and allow you to forget what you look like, which can work against your fitness motivation. Instead, opt for clothes that have a more fitted silhouette to help give you a sense of your body image. Or, better yet, start the day in your gym outfit to inspire you to do something active.
22. YOU DON'T EAT ENOUGH
Don't starve yourself to save calories for later. It'll not only mess up your metabolism, and by dinnertime, that famished feeling will likely cause you to eat more than you would if you weren't starving. Not only is starving yourself not sustainable for continued weight loss, but also, limiting yourself to too-small portions can lead to excess snacking between mealtimes.
23. YOU LEAVE OUT ENTIRE FOOD GROUPS
Giving up entire food groups can lead to a nutritional deficiency - not to mention trigger major cravings for whatever food has been cut. Rather than, say, eliminating all carbohydrates, focus on whole grains and remember to monitor portion control. Usually it's the extra servings that add to your waistline, not the pasta itself.
24. YOU NEVER TREAT YOURSELF
In an otherwise healthy diet, eating a few french fries or a piece of chocolate cake isn't going to ruin your weight-loss goals. A study found that it isn't necessary to up workout intensity the day after a piece of cake and that a daily variance of as much as 600 calories won't reflect on your waistline, as long as you maintain a healthy diet in the long run.
25. YOU EAT THE WRONG POST-WORKOUT SNACKS
A post-workout snack is just that - a snack. And unless it's mealtime, what you eat after an average workout should be around 150 calories. Since healthy foods like trail mix can be high in calories, measure out a serving instead of mindlessly chomping straight out of the bag.
