Changing your diet is a complex process that is influenced by many
factors. The stumbling blocks are common challenges that need to
be overcome in order to achieve lasting weight loss success.
The decision to develop a healthy lifestyle and a good relationship
with your body is the first important step. However, there are various
factors that can speed up or slow down the weight loss process.
These stumbling blocks range from a counterproductive mindset to
our sleeping habits.
Here are the most common stumbling blocks that can significantly
hinder weight loss success:
STUMBLING BLOCK 1: PUTTING TOO MUCH WEIGHT ON THE
NUMBER ON THE SCALE
A glance at the scales can immediately dampen your mood and ruin
your weight loss plans. However, the scales often only show water
retention, for example after eating red meat or carbohydrates. It is
unlikely that you have gained a kilo of fat overnight. After all, to
achieve this, you would have had to eat a whopping 7,000 calories
the day before – and that’s not even possible with binge eating, i.e.
really excessive eating. The contents of your stomach, intestines, and
bladder affect your weight just as much as strength training. The
number on the scales is more of a trend than an accurate reflection of
your actual weight.
STUMBLING BLOCK 2: COUNTING CALORIES
For decades, it was said: ‘If you want to lose weight, you should have
a negative energy balance at the end of the day. All you have to do is
move more than you eat calories. And you’ll lose weight.’ This theory
is outdated. That alone is not enough! Our body reacts differently to a
calorie from certain fats than to a calorie from carbohydrates
(especially sugar or alcohol) or protein. The one likes to settle on our
hips, the other stimulates our (fat) metabolism.
STUMBLING BLOCK 3: WALLOWING IN DESTRUCTIVE THOUGHTS
‘I just can’t get below a certain weight, my body won’t let me get
below 70 kilos. That will probably be my weight.’ Maybe you’ve
already had thoughts like this – don’t worry, many people do. In such
cases, my advice is to proactively change your perspective and
discipline your thoughts! Don’t underestimate the unexpected power
of our thoughts. These are often false beliefs, which unfortunately
lead us exactly where our thoughts take us. If I only believe I can fail,
then I will fail. If I believe in my success, then I will achieve my goal.
STUMBLING BLOCK 4: SNACKING IN BETWEEN MEALS
Many people think they eat little but still don’t lose weight because
they often snack between meals. A cookie here, a piece of cheese
there – this habit can severely impair weight loss success. These
snacks add up and should be avoided. From now on, train yourself to
eat only at main meals. From now on: no snacking!
STUMBLING BLOCK 5: TEMPORARY ASCETICISM
Diets can paradoxically lead to weight gain. Starvation may be
successful at first, but the body quickly adapts to the reduced food
intake and burns less energy. This leads to frustration and the yo-yo
the effect, where the lost weight quickly returns.
STUMBLING BLOCK 6: EATING TO COPE WITH STRESS
Many people turn to food for comfort during stressful times. Stress
hormones such as cortisol increase appetite, which leads to
uncontrolled eating and makes losing weight more difficult. Exercise
is the best way to reduce frustration and stress. Preferably in the
fresh air. This causes the body to release more stress hormones and
use additional energy.
STUMBLING BLOCK 7: TOO LITTLE SLEEP
Studies show that people with poor sleeping habits are more likely to
be overweight. A lack of sleep can slow down the metabolism and
reduce the energy required for physical activity. Important
regeneration processes that take place during sleep also require
energy. Sleep disorders should never be taken lightly. Evening rituals,
fixed bedtimes, light food in the evening, alcohol only as rarely and as
little as possible, and exercise are all helpful.
STUMBLING BLOCK 8: UNDERESTIMATING ALCOHOL
Alcohol makes losing weight considerably more difficult. In addition
to the high-calorie content, alcohol stimulates the appetite and blocks
fat burning. In social gatherings, it is also easy to lose track of your
eating habits. From now on, alcohol is declared an absolute stimulant
and is also limited.
STUMBLING BLOCK 9: EATING WITH YOUR PARTNER
The way to the heart is through the stomach. But love can also make
you fat because we humans tend to imitate and so we all too often
adapt to our partner’s eating habits. She sometimes eats something
hearty, he lets himself be convinced that vegetables can also taste
good. The result: she often gains weight – and he loses it. It’s clear
that eating together is a great thing. But a partnership also brings
with it the wonderful opportunity to turn cooking together into a
happening. But a walk can also be as romantic as a course meal.
STUMBLING BLOCK 10: LACK OF EXERCISE
Exercise is the best companion on the way to your weight loss goal,
and being active prevents muscle mass loss during the weight loss
process. More muscles indirectly help you lose weight because they
use more energy than our fat deposits, even when we are at rest. We
recommend 3×50 minutes or 5×30 minutes of exercise per week.
STUMBLING BLOCK 11: SWEETENERS AND LIGHT PRODUCTS
Light products may save calories, but they often deceive your
appetite and make you eat more than necessary. What’s more, light
products simply don’t taste good, and if we want to lose weight
successfully and sustainably, our food MUST taste good.
STUMBLING BLOCK 12: BLAMING AGE
Our calorie requirement decreases slowly but steadily over the course
of our lives. In other words, if you are still eating in your mid-40s as
you did in your mid-20s, you will inevitably put on weight. And losing
weight certainly doesn’t work as smoothly as it used to. Gaining
weight as you get older is certainly not a law of nature. However,
there is only one thing that can help, and that is to counteract it
consistently and permanently. The best way to do this is with good,
light food.
