These sticky habits are a truly frightening way to get you tangled up in unwanted weight gain!

Sticky habits:

  1. Skipping Breakfast: Meal skipping, in general, may seem like a great way to save calories, but the truth is people who eat regularly tend to weigh less than meal skippers. Meal skipping messes up your metabolism, putting your body into a state of fat-storage- not to mention the feeding frenzy that occurs when you finally allow yourself to eat again. Starving yourself for weight loss is not sustainable for continued weight loss, can lead to a disrupted metabolism, and can also lead to poor food choices.
  2. Skimping on Veggies: Veggies are the easiest way to add bulk to a meal and keep you fuller longer, without adding a bunch of calories. Let’s not forget they are packed with fiber, vitamins, and minerals. Aim for 3-5 servings of non-starchy vegetables each day.
  3. Overeating Healthy Foods: Nuts, avocados, whole wheat pasta, olive oil, and dark chocolate are all natural and healthy, but they aren’t void of calories! Practice portion control and exercise
  4. Having a Partner Who Isn’t on the Healthy Bandwagon: Having a partner who understands your weight loss goals is the ideal scenario, but often we find ourselves sabotaged by someone who is not on board- being tempted by the convenience of eating out, going for ice cream, or sleeping in instead of hitting the gym. Stay strong and communicate what you need from your partner to stay the course.
  5. Mindless munching: Standing at the fridge or the counter to chow down isn’t saving time or energy and can lead to mindless eating. It is best to schedule a specific time for snacks and meals that is set apart from other activities. Aligning mealtime with a screentime (like your computer or the TV) can also 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 realize how much you’re scarfing when your mind is somewhere else.
  6. Avoiding Entire Food Groups: Giving up entire food groups can lead to nutritional deficiencies and trigger major cravings for whatever food has been cut. Rather than eliminating carbohydrates all together, focus on whole grains and remember to monitor portion control. It’s the extra servings that add to your waistline, not the pasta itself.
  7. Exclusively Doing Cardio: If you live on the treadmill but never lift a pound, then you’re missing out on one of the most important pieces of the fitness puzzle. Weight training not only builds muscle and revs up your metabolism- it also improves bone health and prevents injury by strengthening the joints.
  8. Poor or Too Little Sleep: Catching enough Z’s is a crucial part of maintaining a healthy weight. Skimping on sleep can actually hurt the way your body controls its appetite: not enough shut eye increases appetite-stimulating hormones.
  9. Baggy Clothes: 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 weight fluctuations.
  10. Never Indulging: In an otherwise healthy diet, eating a few French fries or a piece of chocolate cake now and then isn’t going to ruin your weight-loss goals. Some studies show that the occasional treat will not reflect on your waistline, as long as you maintain a healthy diet in the long run.

Eat, drink, and be scary- but don’t be frightened by this week’s recipe: Witch’s Brew (Rustic Split Pea Soup with Crispy Garlic Croutons). It is packed with good flavor and is just the right shade of green.  Happy Halloween!