By Sandra Gordon
You’ve been working out, avoiding office donuts, and meticulously tracking your calories. Still, those pandemic pounds refuse to go away. What might be the issue? It may be some unnoticed habits or mental errors that are undermining your efforts. Don’t fret—you’re not the only one facing this challenge. “Most people are confused about what to eat because they receive conflicting advice,” explains Sylvia Rowe, President and CEO of the International Food Information Council in Washington, D.C.
To help you clarify your approach, here are seven prevalent diet and exercise pitfalls that may be hindering your weight loss.
Pitfall: Skipping meals
You start your day with just a bagel and coffee, skip lunch, snack on cookies during a meeting, and then binge when you get home. If that describes your routine, it’s not surprising that you’re gaining weight instead of losing it.
Solution: Eat regularly and healthily
It may seem counterintuitive, but “Eat regularly and healthily by creating a structured eating schedule that feels good and suits you,” advises Katherine Tallmadge, RD, author of Diet Simple. Is it three meals a day? Breakfast, lunch, healthy snack, dinner? You may need to experiment, but the goal is to distribute your calories throughout the day. Eating more often—at least every four hours—boosts metabolism and helps prevent binge eating.
Pitfall: Ignoring the need for adjustments
“Many people need to delve deeper to identify the diet and exercise modifications they want to make that align with their values and lifestyle,” states Susan Head, PhD, a weight-loss psychologist. They might decide to start jogging in the morning despite being night owls, or they might swear off fast food even while living with a fast-food lover.
Solution: Create a realistic plan
Craft a diet and exercise strategy that is genuinely manageable for you. Before committing to morning jogging, reflect on why you haven’t done it previously and how this change will impact your life. If you want to avoid fast food, determine the adjustments necessary to dine quickly without resorting to the drive-thru. One recommendation is to “Cook on Sundays and freeze meals for the week,” suggests registered dietitian Jennifer Keller.
Pitfall: Consuming empty calories
In the U.S., the average individual drinks about 19 ounces (1.6 cans) of soda each day. For those drinking regular soda, that amounts to approximately 240 calories that lack nutritional value—adding up to around 25 pounds annually. “You can easily consume a significant amount of soda without realizing it. And you hardly miss those calories when you cut them out,” says Walter Willett, MD, co-author of Eat, Drink and Be Healthy. Studies indicate that people don’t compensate for liquid calories by eating less during subsequent meals.
Solution: Opt for low-calorie beverages
To limit liquid calories, “Begin by ensuring that everything you drink between meals is low-calorie or calorie-free,” recommends registered dietitian Byron C. Richard. His suggestions include water, seltzer, coffee, tea, diet soda, Diet V-8 Splash, or Crystal Light. Additionally, treat high-calorie specialty coffee drinks as an occasional treat rather than a daily habit.
Pitfall: Focusing on minor details
You’re taking the stairs instead of the elevator, which is commendable, but it’s not enough for long-term weight management. According to the National Weight Control Registry, a study of 3,000 individuals who lost at least 30 pounds and maintained that loss for over a year showed that 90 percent cited exercise as key to their weight maintenance. These participants reported engaging in roughly an hour of moderate exercise daily, such as brisk walking.
Solution: Track your progress
If you lack motivation, consider using a pedometer and aim for 11,000 to 12,000 steps a day (approximately 5 miles). That’s what Registry participants accomplished. A pedometer provides immediate feedback and “recognition” for all your activities, including walking to and from the grocery store from a distant parking spot.
Pitfall: Multi-tasking while eating
Eating while doing other things like driving or checking emails can lead to consuming calories without awareness, especially with snacks. Eating on the go doesn’t provide the emotional satisfaction necessary for fullness. “What you miss in emotional fulfillment, you may compensate for by mindlessly snacking throughout the day,” explains weight-loss psychologist Daniel C. Stettner, Ph.D. Consider this: just hearing a TV show can lead to eating more. A study in The American Journal of Clinical Nutrition found that subjects consumed 300 more calories while listening to a detective show than when eating in silence.
Solution: Turn off the TV
Dedicate at least eight minutes to your meal without distractions from the TV or reading. This is the time it takes for your brain to receive signals that you’re full. One exception is breakfast. “Most people don’t overeat then,” says Joy Bauer, RD, author of The 90/10 Weight-Loss Plan. So, it’s fine to enjoy breakfast while watching The Today Show. But what about those spontaneous meals, like yogurt consumed between Zoom meetings? “Acknowledge those calories mentally by saying to yourself, ‘This is half of lunch,’” Bauer suggests.
Pitfall: Aging
Starting in your 30s, muscle loss—and fat gain—occurs at about 2 percent per decade, according to Michael F. Roizen, MD, author of The Real Age Diet. This subtle shift in muscle-to-fat ratio makes it increasingly challenging to maintain your ideal weight as you age. With decreasing muscle mass comes a reduced calorie requirement, but that doesn’t reduce your hunger.
Solution: Preserve your muscle mass
To maintain your current muscle and build more, “Engage in weight training at least three times a week, allowing a day off between sessions for muscle repair and growth,” advises Calvin Blair Jr., a personal trainer and spokesperson for the National Strength and Conditioning Association. For effective home weight training, select a weight that tires your muscles after ten repetitions. Many women beginners do well with 5-pound dumbbells, while men typically use 15 to 20 pounds. If you belong to a gym, aim for one to two sets of six to eight repetitions for each of the eight main muscle groups (chest, shoulders, arms, back, outer thighs, inner thighs, buttocks, and abs).
Pitfall: Restaurant calories
Whether dining out or ordering in, restaurant calories accumulate quickly. Research published in the Journal of Nutrition by Tufts University researchers identified restaurant dining as a significant contributor to weight gain due to the larger portions typically offered compared to what you would serve yourself at home.
Solution: Plan your meals in advance
To manage restaurant calories, establish personal guidelines that correspond to the type of restaurant you visit, suggests registered dietitian Cathy Nonas, RD. In American and French establishments, a policy might be, “I only eat half of my entree,” Nonas recommends. At Italian restaurants, you could opt for a salad and half a pasta dish. In Chinese restaurants, consider ordering one steamed entree and one regular entree to share with a friend.
Additional guidelines to consider include: ordering two appetizers—one as a starter and one as a main course, allowing yourself dessert if you skip wine, or consistently requesting sauces and dressings on the side. Regardless of your guidelines, they should be consistent, practical, and take into account what matters most to you when eating out. If dessert brings you joy, for instance, ensure your guidelines reflect that.
