07 Ways You're Wrecking Your Belly Fat Loss Goals, Say, Dietitians

For many people, losing belly fat is a hard aim since it's tough to pinpoint a single diet or activity that causes weight gain. We may sabotage our efforts to eat healthily and lose weight in a variety of ways. After all, food is available almost everywhere these days, and the most plentiful alternatives appear to be those heavy in calories and attractive flavors that keep us eating more and more.

That's why dietitians stress the importance of mindful eating. It's our knowledge of temptations and our responses to them that gives us the most control over what and how much we eat. So, to put mindful eating into practice, put these fat-loss wrecking habits on your radar. Then try these Mindfulness Hacks to Lose Weight.

1. You eat too little

We've been brainwashed into believing that eating as little as possible is the most efficient method to reduce weight, despite the fact that this strategy frequently fails.

"Entering the starvation zone can slow down your metabolism through adaptive thermogenesis, which can lead to increased cravings and possibly feeling more out of control around food," says medical board member Lisa Moskovitz, RD, a registered dietitian with the NY Nutrition Group and author of The Core 3 Healthy Eating Plan.

To function effectively, your body needs a particular quantity of calories and nutrients. She claims that threatening that basic needs might force your body to "hang onto fat cells and drive your body into a protective, premature plateau rather than burning body fat."

2 . You don't eat enough whole foods

If you don't consume whole, natural meals on a daily basis, you're probably consuming too many highly processed, empty-calorie items like cakes and cookies, which might undermine your weight reduction attempts.

"Processed meals are heavy in calories, saturated fat, and added sugar, but poor in the nutrients your body requires to keep healthy," explains Toby Amidor, MS, RD, CND, author of the best-selling Diabetes Create Your Plate Meal Prep Cookbook. "You don't have to entirely avoid these things, but try to fill up on healthful foods first, such as fruits, vegetables, whole grains, nuts, seeds, lean protein, low/nonfat milk and dairy, and healthy fats, and then if you have a sweet tooth, limit yourself to a modest piece."

3. You don't rake in enough leaves

Leafy greens are powerhouse weight-loss foods. Why? For extremely few calories, they offer large water and healthful nutrients.

"Fresh leafy greens like spinach, kale, and romaine lettuce take up a lot of space on our plates and help 'fool' us into feeling more full," explains Molly Hembree, MS, RD, LD, a member of the medical board. "Leafy greens only have approximately 5-10 calories per cup, which barely covers our calorie requirements for a meal or snack. They also include fiber, vitamins A and C, folate, and other important chemicals that aid with weight management."

4 . You drench salads in dressing

By piling on heavy salad dressings, you may convert a healthy, fresh vegetable salad into a whole calorie bomb without even realizing it, warn medical experts Tammy Lakatos Shames, RDN, CDN, CFT, and Lyssie Lakatos, RDN, CDN, CFT, popularly known as The Nutrition Twins. A two-tablespoon dose of creamy dressings like ranch and Caesar may contain roughly 12 grams of fat and more than 140 calories.

"Sprinkle lemon on salads, vegetables, fish, poultry, rice meals, and more instead of calorie-dense oils and fatty sauces," they advise. "It's a flavor-enhancing strategy employed by elite chefs to pack a lot of taste into a light meal."

Lemon's polyphenol antioxidants may assist to control body weight and body fat, according to research.

5 . You forget about fiber

"Fiber keeps us full and helps us interrupt the cycle of overeating that can lead to excessive calorie consumption and weight gain," Hembree explains.

However, plain oatmeal isn't the only choice.

"Berries, particularly blackberries and raspberries, are high in fiber, with five grams or more per serving," she explains. "Incorporate blackberries or raspberries into your next oatmeal, pudding, or yogurt parfait."

6 . You drink too many calories

You've probably heard of the phrase "liquid lunch." It's not just about drinking a beer at noon. Drinking high-calorie beverages is a common method to eat more calories per day than you think. Make unsweetened iced tea, sparkling water, and water your go-to beverages.

"We urge patients to think twice about liquid calories like soda, juice, and even healthful 'green' smoothies or juices," explains Avantika Waring, MD, 9 am. health's Chief Medical Officer. "Sugar is present in most of them. Always verify the nutrition data on any beverage you buy or consume."

7 . You hang with partiers

Don't abandon your pals, but be mindful that social pressure might cause you to consume more food at dinner than you intended.

"Having people around who don't necessarily support your weight reduction attempts might be challenging," adds Amidor, "whether it's an alcoholic drink or getting many sweets." "Your best chance is to go through the menu ahead of time and decide what you'll eat depending on your daily calorie consumption. If you know your friends adore dessert, it's fine to save room for it, but sharing one dessert with one or two additional individuals is recommended."

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