1. Drinking too much coffee
There are several, conflicting, ‘studies’ and opinions about the effects of coffee on weight loss. Truth is that coffee stimulates the production of insulin and spikes your blood sugar. Caffeine encourages fat production in your body. Depending on how you like your coffee, the added creamer, milk, sugar and flavors, can add up to as much sugar as a candy bar! If you are trying to lose weight, try reducing your coffee consumption to one cup per day and try to reduce the number of things you add to it.
2. Eating too much fruit
Fruit is good for you right? It’s healthy, you can’t eat too much fruit! Although fruit is natural and a great source of nutrients, too much fruit can be inhibiting your weight loss goals. Fruit is high in fructose and although it is packed with fiber, it is still carbohydrates. Try to reduce your fruit consumption to no more than three serves per day. Fruit is good in the right amounts. Also, if you are trying to lose weight, avoid starchy fruits such as bananas and eat more watery fruits like melons.
3. Fiber blocks the absorption of protein
When you eat fiber and protein together, the fiber blocks your body’s absorption of the protein. For example, if you get a protein bar with twenty grams of protein and ten grams of fiber, you are really only getting ten grams of protein. If you are someone that eats a lot of fiber in your meals, you may not be getting enough protein in your diet. Protein is important for weight loss because it speeds up your metabolism and keeps you fuller for longer.
4. The wrong combinations
This is one of the most common problems for people trying to lose weight. I used to think that I was being healthy by just eating an apple as a snack. I was wrong. When you only eat an apple, it spikes your blood sugar and stimulates the production of insulin and encourages your body to store that apple as fat. To stop the blood sugar spike you need to balance your snack, having the right proportions of carbs, fats and protein, for example, you should have an apple, six almonds and two boiled eggs instead of just the apple. Having a balance will stop you from feeling a spike and drop in energy and will keep you going for longer.
5. Not eating enough
We live in a society that tells us to eat less and exercise more to lose weight. This is the biggest fallacy and most people are not eating enough. When you don’t eat enough, your body goes into starvation mode and you end up storing most of the food you eat as fat. This is a physiological response from the body because it doesn’t know when it will next be fed so it is preparing itself to survive without food. By eating every two to three hours and eating balanced meals and snacks, you will train your body to burn the food for fuel and not store it because it is no longer preparing itself for starvation. By eating more, more often, you will speed up your metabolism and turn your body into an energy burning machine.