“I’m doing everything correctly,” a friend told me over brunch recently. “And yet, I get on the scales, and … nothing. It’s so 
frustrating.” She took a big gulp of water and then dove into her eggwhite omelet.
My friend’s culprits were all too obvious, at least for me. As a working single mom, she often got substandard sleep. Late for work because she kept hitting the snooze button, she fueled up on caffeine but forgot breakfast. She compensated by grazing on low-fat chips at the office.
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I see these mistakes all the time. What people think is harmless or even helpful actually stalls fat loss. Here are 7 common mistakes I frequently see that highjack your success:
Not getting enough sleep. With your never-ending to-do list, you decide to squeeze an extra hour of work, which cuts into your sleep schedule. What’s the big deal, after all, if you get a little less sleep? Plenty: one night of tossing and turning can sabotage fast fat loss, drown your energy levels, and leave you devouring a low-fat banana apple muffin with your morning latte. In 17 of the 23 studies analyzed, a meta-analysis in the journal Obesity found getting too little sleep contributed to weight gain. Aim for seven to nine hours of high-quality sleep every night to reduce hunger hormones and boost your fat-burning human growth hormone (HGH).
Drinking water with your meals. Gulping large glasses of sparkling water with your organic almond-encrusted chicken dilutes stomach acid and impairs digestion. Go easy on liquids at meals. Otherwise, drink up, beginning with 16 ounces of water upon waking. Oftentimes, cravings and snack urges are actually thirst, so see if a glass of water reduces your hunger. I keep a liter canteen and sip throughout the day; it’s an easy way to track my water quota.
Skipping breakfast. You’re not really hungry anyway, so skipping a big breakfast for a “lite” coffee drink saves calories, right? Nope. What it does do is set you up for a low-fat apple cinnamon muffin disaster around 10:30 a.m. Breakfast sets your day’s metabolic tone, gives you steady sustained energy, and promotes fast fat loss. A study in the American Journal of Clinical Nutrition showed protein keeps you full and focused far better than toasted fat-free English muffins. So skip the Special K, which will set you up for a rollercoaster blood sugar spike and crash. A protein shake made with plant-based (but not soy) protein, frozen berries, kale, flax or chia seeds, and unsweetened coconut milk makes a fast, easy way to stay full and full of energy all morning.
Snacking throughout the day. You hear your coworker (who dutifully monitors her calories) crunching one of those Nabisco 100-calorie packs, so you decide it’s time for a mid-afternoon snack, too. Every time you nosh, you raise insulin, which stores fat. Constantly nibbling on that doughnut and picking at a low-fat cranberry muffin keeps your insulin levels high and shuts off fat burning. Aim instead to eat – every four to six hour – lean protein, healthy fats, high-fiber starches, and lots of non-starchy veggies.
Overdoing endurance training. Ever notice those people breathlessly pacing on treadmills don’t look particularly lean,
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muscular, or healthy? That’s because an hour or more of moderately high-intensity exercise multiple like cycling or jogging can lower testosterone, increase aging, and depress your immune system. Skip the time-killing elliptical machines and aerobics classes for burst training, which raises growth hormone and improves fast fat loss in just minutes a day. You don’t need any special equipment: mall stairs or a park hill provides optimal places for bursting.
Not getting enough fiber. Yes, fiber keeps you regular, but it also delays gastric emptying, balances blood sugar levels, and keeps you fuller longer. I want people to get at least 50 grams of fiber every day. Most people get a paltry five to 14 grams; any coincidence that our obesity rates continues to skyrocket? Focus on high-fiber foods like legumes, raspberries, leafy and cruciferous greens, and avocado. For those days when meeting your quota from food alone proves difficult, use a fiber-blend supplement.
Ignoring food intolerances. Back to my friend’s eggwhite omelet: over 70 percent of my clients test positive for egg intolerances. Gluten, dairy, and soy are also big offenders. Ironically, some experts label these foods as healthy when they actually create inflammation, numerous symptoms like fatigue and bloating, and weight-loss resistance. When clients pull the seven highly reactive foods in The Virgin Diet, they feel and look better. They reduce inflammation and their risk for chronic diseases. And they lose up to seven pounds the first week alone.
Related: Take the Leap – Going Vegan Isn’t So Hard, After All
© 2013 JJ Virgin & Associates, Inc. Celebrity Nutrition & Fitness Expert JJ Virgin helps clients lose weight fast by breaking free from food allergies. She is the bestselling author of Six Weeks to Sleeveless and Sexy, a Huffington Post blogger, creator of the 4X4 Burst Training Workout & co-star of TLC’s Freaky Eaters. Her latest book, New York Times Bestseller The Virgin Diet: Drop 7 Foods, Lose 7 Pounds, Just 7 Days, is out now. Learn more at www.thevirgindiet.com.
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The post 7 ‘Healthy’ Habits That Stall Fat Loss and Slow Metabolism appeared first on genConnect.