Doctors and dieticians across the globe advise individuals aiming to lose weight to integrate at least 20 to 30 minutes of walking every day. But before building a daily walking regime, one must be aware of the direct and indirect walking-related mistakes most commonly made by individuals. Not only will it help one correct their pre-existing flaws, but it will also help prevent the possible mistakes they might make down the line.

The most common walking mistakes usually occur due to improper postures, such as slouching, leaning forwards or backwards for more than 5 degrees, and deliberate arching of the pelvis and back. These often lead to fat stored in the lower abdominal region, making it much harder to burn off while walking. Adding to this, improper sleeping habits, unhealthy diets and extreme anxiety often fiddle with one’s hormones and adrenaline levels which often inhibit efficient weight and fat loss.

These mistakes appear grave, however, correcting and preventing them is unbelievably simple. One must maintain a proper walking posture and be aware of mind and body coordination while walking. Additionally, it is essential to be mindful of which muscles to engage in gaining the maximum weight loss results healthily. It is advisable for individuals who suffer from obesity to consult a doctor or dietician before trying out an intense walking routine or making sudden changes to their diets.

Common Walking Mistakes That Hamper Weight Loss

Before we look into ways to prevent and correct the commonly occurring walking mistakes we make that hinder our weight loss, it is vital to be aware of what causes them in the first place. While most of these walking mistakes often result from mindless walking where individuals are often unaware of their posture and bodily clues, other external reasons are also responsible. Some examples are uncomfortable clothing and footwear, unhealthy eating habits and an unhealthy sleeping and eating schedule often impede one’s walking efficiency and the results obtained from it.

Over-Straining Yourself

Too much of anything is wrong; similarly, too much walking can be counterproductive instead of assisting good health and weight loss. When one overstrains themselves, it leads to muscle injuries such as cramps and muscle pulls, followed by joint problems.

Therefore, one must maintain moderation according to fitness levels and activity thresholds to prevent unnecessary straining. When one strains themselves, it sometimes leads to weight gain instead of weight loss as the body starts storing the excess calories in the form of fat instead of burning them up. It is to ensure the proper functioning of all the organs within our bodies.

Bad Posture

Bad posture is another one of the most common walking mistakes individuals make while walking. Research shows that leaning forward excessively (anything more than 5 degrees) or arching your back backwards the whole time leads to many spinal cord-related issues later on.

In addition, constant arching or straining of the back leads to a fat cushion forming in one’s lower abdomen, which leads to a belly pooch even though you might be following an intense walking regime.

Unnecessarily Long Strides

In an attempt to increase their walking speeds, individuals often acquire the habit of taking unnecessarily long strides, which is also called overstriding.

Overstriding is bad for one’s walking posture and ankles and knee joints. It is important to note that when one overstrides, their core and thigh muscles are not activated properly, preventing the body from burning the fat in the targeted areas; it just makes you sweat.

Not only does it make one lean forward abruptly to maintain their balance during overstriding, but it also increases the risks of shin, ankle and knee injuries, as shown by studies. Injuries not only will put off your ongoing walking routine but will also reduce your efficiency and speed.

Faulty Footwear

Using faulty footwear is probably the primary cause of most walking-related issues, especially in individuals who suffer from obesity. Not all the fancy footwear sold in the stores are suitable for walking.

The walking shoes one chooses should ensure that the body weight gets spread evenly across the feet, which reduces the chances of injuries and increases agility. It is essential to realise that gymming and running footwear differ considerably from the sports footwear needed for firm and brisk walking.

Additionally, wearing shoes either too big or too small also leads to muscle injuries due to undue strain. Therefore, one must change their footwear after every year or two to ensure maximum safety from any muscle injuries.

Dehydration

Research shows that lack of proper hydration leads to a drop in the electrolyte and blood sugar levels inside our bodies which often leads to drowsiness, fatigue and lightheadedness during a prolonged workout.

It reduces one’s stamina and hinders proper muscle functioning, leading to an ineffective workout. Lower blood sugar levels will only make the body store up the calories so it can continue functioning properly.

Improper Arm Movement

Weight loss does not only mean one needs to tone down and strengthen their core. One must also ensure proper strengthening and toning down of the arm muscles.

Free and appropriate arm movement during walking is vital to maintain balance and equilibrium with other body parts. Arm movements also help one in determining their gait and speed of motion.

If one moves their arms either too fast or too slow, it will naturally lead to the rest of our bodies trying to cope with either extreme, which leads to postural problems during walking such as slouching, bending, or leaning too far back.

Walking Mistakes for Weight Loss: Preventing and Correcting Them

It is unbelievably simple to prevent and correct most walking mistakes for weight loss.

All one needs is to be more mindful during walking and make fundamental changes in their daily walking routines and diet. One must be fully aware and in sync with all the cues and signals given by the body during their regular walking regime.

Mistake 1: Over-Straining

Like any other exercise, it is easy to overdo walking and strain one’s muscles in the intense exercise regime. Overstraining occurs when your body does not get enough time to heal and rebuild the muscles and bones, which leads to them wearing out quicker. Hence it is imperative to let our bodies rest for a sufficient amount of time and not try to push them too far beyond their limits.

Therefore, one must practice moderation and consistency in walking instead of overdoing it to achieve quick results. In this way, the body stores the good fat and uses it to burn out the unwanted fat much more efficiently than when it is overworked.

Mistake 2: Bad Posture

You can correct bad posture by practising walking in front of a full-length mirror for a few minutes every day. One must stand straight but with their shoulders relaxed.

The chin should be up and parallel to the ground, in a confident stance with proper engagement of the core muscles, where most fat accumulates. The back and the spinal cord should have a natural curve without external bending or arching.

Individuals with an anterior pelvic tilt can consult their general physicians to practice certain yoga and stretching poses which help correct unnatural back arching or slouching.

Not only will this help strengthen one’s core and lower tummy muscles, but it also burns a considerable amount of body fats, assisting weight loss.

Mistake 3: Unnecessarily Long Strides

While walking, it is vital to have one’s weight distributed evenly on both feet. Using the back leg to help propel our body forward is the best way to conserve energy and minimise injuries.

Getting a firm push with each step helps the body move forward in a more streamlined manner. If one wants to increase their walking speed, the focus must be on taking shorter but quicker steps rather than forcing one’s legs to go farther than their stepping span.

It helps engage one’s thigh and calf muscles more and leads to a loss in thigh fat and any help in toning them down leading to weight loss.

Different footwear brands might have different sizing charts. It is thus necessary to get your foot size measured at each store. There are shoes dedicated specifically for walking to provide maximum comfort and support.

So one must buy shoes of the correct size and fit, have enough cushion, and enable the natural flow of motion by evenly distributing the body’s weight.

In addition, the shoes must be lightweight, cushioned well, flexible, and changed yearly to ensure maximum feet safety. While footwear does not directly link to weight loss, it helps distribute one’s weight evenly across the feet while walking, making us more mobile.

Mistake 5: Dehydration

The best way to prevent dehydration is to drink water throughout the day at regular intervals. It is better to avoid caffeinated drinks before the walk as they often make dehydration worse. One might instead go for a basic salt sugar water-electrolyte drink at least two hours before going for their daily walk.

Research shows that this not only helps flush out toxins inside the body before the workout, which assists in weight loss but also ensures a stable glucose and electrolyte level in one’s body throughout the duration of the walk. In addition, it is crucial to carry a water bottle during the walk to make it easier to rehydrate when required.

Mistake 6: Improper Arm Movement

You can correct arm movements like body posture by practising in front of the mirror for a few minutes daily. Your arms must be parallel and move back and forth in a relaxed but structured manner. They should not converge or sway outwards as it leads to improper balance. Proper arm movement also helps regulate one’s walking speed properly and maintain synchronisation among mind and body while walking, which helps in reducing arm fat and toning down the arms.

Mistake 7: Unhealthy Eating Habits

One must make conscious and well-informed decisions on the type and quantity of food they consume to correct unhealthy eating habits. It is essential to avoid junk food, fast food, foods rich in artificial synthetics and preservatives, and sugary foods and drinks. Walking in itself will not help us lose weight. Thus, eating wholesome and healthy meals throughout the day will help nourish our bodies.

Consuming whole grains and pulses, fresh fruits and vegetables, and healthy fats such as tofu, olives, dates, mangoes, and fish rich in omega-3 fatty acids support overall development of one’s body. It not only helps the muscles and bones to grow and heal quickly but also increases one’s stamina and energy.

The HealthifyMe Note:

A few common walking mistakes include improper arm movements, eating unhealthy foods, dehydration, faulty footwear, unnecessary long strides, bad posture, and over-straining. Correcting these mistakes will aid in weight loss. 

Summary

Walking mistakes individuals make while aiming for weight loss are more common than one can imagine. Unfortunately, most individuals do not even realise some of the walking mistakes they make.

Most of these mistakes are due to improper postures, such as excessive slouching and leaning forward or excessive back arching. A few more gait and posture-related issues are improper arm movements and unnecessarily large steps.

There are some external factors such as not wearing shoes which fit well or shoes which are not suitable for walking, being dehydrated and parched, improper sleep schedules, and unhealthy eating habits. However, it is unbelievably easy to fix these common walking mistakes.

All one needs to do is be aware of their postures which you can do by using full-length mirrors for practice. Being more mindful of one’s gait and staying well hydrated and well-nourished ensure proper walking techniques and prevent fatigue and muscle and joint injuries.

Frequently Asked Questions (FAQs)

Q. Why is walking not helping me lose weight?

A. Some reasons which prevent one from losing weight even after walking regularly might be lack of sleep, improper diet, not sipping on enough water, and overexerting oneself. All these reasons cause one’s metabolic rate to slow down and prevent calories from being burnt, leading to no apparent weight loss. 

Q.What are the wrong ways of walking?

A. Some of the wrong ways of walking are overstriding, meaning that your strides are longer than your comfort limit, causing your posture to bend. Swinging your arms excessively and improper postures such as hunching or leaning too much are wrong. 

Q. Can walking too much cause weight loss?

A. Studies show that just like any exercise, walking too much will lead you to gain weight instead of losing it because over-exercising messes up your hormones and adrenaline levels. In addition, the excess fatigue prevents your body from healing and growing properly and leads to the excess calories being stored inside for survival and natural bodily function.

Q. How soon will I see results from walking?

A. Within just a week of walking, one will feel visibly fitter and more agile as compared to their earlier state and will also find their endurance slowly building. However, for visible signs of fat loss and muscle definition, one might have to wait for at least 7 to 8 weeks. 

Q. Does walking reduce the tummy?

A. According to various studies, it is recommended that one must integrate at least 20 to 30 minutes of walking per day to enable the body to properly work up all the muscles and joints and burn up the excess calories stored. It leads to a reduction in tummy fat. However, just walking is not sufficient; one must also keep track of their diet and calorie intake.

Q. Can I correct the way I walk?

A. It is pretty simple to correct how an individual walks even if they have potentially harmful walking postures. First, one can start by being aware of their gait by looking down while walking. Next is to walk in front of a full-length mirror which enables one to study their posture and fix them accordingly. And finally, one must take note of overstriding, which is often one of the leading causes of incorrect walking styles. 

Q. Can you overdo walking?

A. It is possible to overdo walking just as with any other exercise. One must remember that every individual has a different tolerance to the number of steps they can walk per day without overstraining themselves. Excessive walking can increase the risk of joint injuries and muscle pulls and tears.

Q. What is the best time to walk to lose weight?

A. There is no specific ideal time to walk to aid weight loss. However, one must remember that early mornings are when the body is usually the most well-rested and alert, leading to a more mindful exercise that aids weight loss. Also, later during the day, fatigue slowly starts to set in, making it more difficult to put our minds entirely toward walking.

Q. Can walking reduce thigh fat?

A. Walking is one of the best ways to reduce thigh fat. It stretches out and works up all the muscles in the thigh and calf regions which in turn strengthen those muscles and help burn up all the excess fat in the thighs. One must integrate at least 20 to 30 minutes of walking every day.

Q. Why did I gain weight when I started walking?

A. Improper lifestyle habits can lead you to gain weight even after you start walking. For example, unhealthy sleeping habits, improper diet, intake of too many calories and excessive stress and anxiety problems often are the main reasons why individuals keep gaining weight even after they start walking.

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It happened.

Your spouse cheated, and now it’s decision time.

Should you leave?

Is reconciliation after an affair possible?

Ultimately, it depends on the couple and their situation.

How long have you been married?

Was your spouse in their right mind at the time of the incident?

Is infidelity a recurring issue in your relationship?

If, after answering those questions, you choose to stay together, navigating the marriage reconciliation process must be done with great care.

To that end, today, we’re exploring 10+ common marriage reconciliation mistakes to avoid.

What Should You Not Do After Infidelity?

After a cheating incident, don’t make a rash decision — especially if you’re married, have kids, or shared assets! Even if you once agreed that cheating was a deal-breaker, slow your roll. 

People make mistakes — big and small. Your partner may be exceptionally and genuinely remorseful.

Yes, your spouse made a horrible, rotten, terrible, no-good, hurtful decision, but relationships contain multitudes.

In the aftermath of infidelity, also consider the following:

• Indulge in Self-Care: Be kind to yourself. Pamper yourself. It will relieve the inevitable stress.
• Assumption Junction Doesn’t Have a Function: Don’t assume the incident has anything to do with love.
• Go Ahead and Grieve: Allow yourself to grieve.
• Avoid the Self-Blame Game: Don’t blame yourself.

10 Common Reconciliation Mistakes To Avoid After Infidelity + a Critical Bonus Suggestion

You’ve decided to give the relationship another shot. Now what?

Couples take different tacks, but there are ten (plus) common mistakes to avoid after infidelity — and we threw in a bonus one for good luck.

1. Don’t Ask Too Many Questions

Do you really need to know where the affair occurred or the quality of the sex? Questions of this nature do not need to be discussed. It’s just a form of torture, and there’s no satisfactory answer anyway. 

The bottom line is that your partner cheated. Yes, you should probably uncover a few broad-stroke issues — which we’ll get to below — but you don’t need a play-by-play. It doesn’t serve your mental health.

2. Don’t Ask Too Few Questions

Asking too many questions is a problem — so is asking too few. It’s essential to know how long the affair has been going on. The answer to that question will inform the best path to reconciliation — if there is one. 

Determining your partner’s feelings for the other party is also a must. Are they in love, or was it really just a one-night stand that happened in a drunken stupor?

3. Refrain From Taking Revenge

“Before you embark on a journey of revenge, dig two graves,” said Confucius. In other words: seeking revenge can blow up and harm you in the end. 

Infidelity-related revenge can be messy to the point of danger because emotions are piqued, and people can easily slip into psychotic breaks, resulting in catastrophic outcomes.

Instead, follow the other famous quote about payback: living well is the best revenge.

4. Don’t Let It Go if You’re Not Ready

Don’t let your partner force you into a timeline. Sure, if it’s been over three years and attempts at reconciliation keep failing, it may be time to pack up the relationship. Otherwise, getting over betrayal takes time. You cannot be expected to snap out of it in a matter of days.

5. Though Difficult, Don’t Let Paranoia Rule

Extreme paranoia often rears its head in the aftermath of infidelity. Understandably, the cheated person becomes obsessed with their partner’s whereabouts and contacts. But while it’s to be expected, it’s not healthy in any way, shape, or form. Obsessing increases stress, which has physical consequences.

Not giving in to paranoia may be one of the most challenging aspects of working through an affair, and it’s also one of the most important.

6. Don’t Involve the Children

This one is common sense: don’t involve young kids.

They don’t need to know the intimate details of your marriage. It’s simply not appropriate — especially if they’re young. Sure, if your kids are in their 20s or older, and you need to explain some familial tensions or decisions, then have at it. 

But even then, think long and hard about including them in your bedroom matters. No rule says you must share everything with everyone — not even your offspring.

7. Don’t Dole Out Emotional Attacks

Yes, your partner stuck a proverbial dagger in your back — and it hurts tremendously. And yes, you have every right to shout and scream upon learning of the news. But once the initial shock and trauma pass, refrain from doling out emotional attacks. All that does is reopen wounds and keep the infidelity alive.

Plus, emotional attacks are catastrophic on our mental health. While you may have a burning desire to torment your spouse for stepping out, remember that their state of mind can affect your sanity, too!

8. Don’t Refuse To Seek Help

Reconciling a marriage after a bout of infidelity is no easy task — and professional, outside help is almost always needed. Couples counselors know how to put your Humpty Dumpty marriage back together again. Moreover, therapy provides a safe space for communication where everyone can express their emotions in a controlled environment.

Counseling, however, can be expensive. Many people — even middle-class folks — cannot afford it, which is why there are public psychological services. You may be surprised at the number of lower-cost therapy options available. Online counseling is also becoming popular and can cost a lot less.

9. Don’t Involve Casual Friends and Coworkers

Jane from accounting may be a good lunch partner and fellow “Love Is Blind” enthusiast. But Jane from accounting doesn’t need to know that your spouse cheated. Neither does your least-annoying neighbor with whom you spend the most time at the community summer barbecue. 

However, It’s always acceptable to confide in your hairdresser or manicurist. That’s just the way of the world.

But seriously, smearing your spouse around town will only make things worse — which, again, could boomerang back and clobber your mental health.

10. Keep It Off Social Media

For the love of Saint Betty White, do not put your business in the social media streets! It’s a colossal mistake. For starters, although it may feel fantastic in the heat of the moment to blast your cheating spouse publically, it could ruin your chances of ever reconciling. 

Moreover, it could negatively impact your spouse’s employment opportunities. Think about that logically: whether you stay together or get a divorce, they need to earn a living to contribute to household costs or alimony payments.

BONUS: No Matter What, Under No Circumstances Should You Contact the Other Party

It’s tempting to blame the other person and absolve your spouse of sin. And sometimes, you may want to track them down and tell them what’s what.

But practically and emotionally speaking, it’s never the right call — unless the other party is someone you both know, like a friend or family member.

Even in that case, though, split the blame evenly.

The bottom line is that no good will come out of tracking down your partner’s paramour. Let it be.

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How Do You Reconcile a Marriage After Infidelity?

It’s possible to reconcile a marriage after infidelity. It’ll take time and work, but millions of couples have done it, and you can, too, with the right approach and attitude.

When working through the redemption and reunification process, consider doing the following:

• Date Nights: It may sound cliche, but setting aside some time to rekindle your romance is imperative. You don’t have to get dressed up and go out, but you should take a few hours a week to hang out, talk, and enjoy something mutually.
• Abstain from Alcohol When Arguing: There will be arguments while you rebuild your relationship. Alcohol only makes it harder and can unnecessarily escalate the situation. So when you’re having discussions about the matter, stick to soft drinks.
• Be Patient and Compassionate: We get it: cheating hurts — and it will hurt for a while. But a while isn’t forever. So give it time. Also, being compassionate with yourself and your spouse goes a long way. Remember, throughout life, we all mess up in countless ways. Yes, this may be a bigger mistake than most, but ultimately, that’s what it was: a mistake. However, it stops becoming a mistake when a pattern arises, and at that point, divorcing may be the best option.
• Set or Reset Rules: Formally resetting or reaffirming relationship boundaries is wise in the wake of a cheating scandal. Bringing expectations to the fore reestablishes parameters and renews each party’s commitment to the union. But save yourself some money and skip the vow renewal. Too many people use it as a band-aid and fail to do the real reparative work.

Does Infidelity Pain Ever Go Away?

It’s been said that time heals all wounds — and that’s true for many people, but not all. Whether the pain will ever go away depends on the person and situation.

However, studies suggest it takes the average individual between 18 months and two years to heal the pain caused by a cheating partner.

List of Marital Boundaries After an Affair

Falling out of love after infidelity is also a possibility. And if that describes you, it’s OK to walk away. But if you plan to stay, setting boundaries while working through the issue is necessary. Not setting any could hamstring the process.

But what should they be?

• All communication with the other party must be severed.
• The person who was cheated on has every right to create a safe space for themself. So if they ask you to sleep on the couch or spare room, acquiesce.
• The scorned party also gets to decide the level of intimacy.
• Agree to either counseling or scheduled talks to work through the issue.
• Banning your partner from spending any time with members of their sexual preference is tempting, but it’s a bit extreme. Instead, consider a general curfew or implementing an entertainment schedule.
• Set emotional boundaries. Are there certain words or phrases that unnecessarily escalate the situation? If so, ban them. The same goes for triggering topics that have nothing to do with the issue at hand.

Infidelity doesn’t necessarily spell the end of a relationship. Marriage reconciliation is possible — it happens all the time. You just don’t hear about it because people would understandably rather show off their latest vacation pics than talk about their marital discord. 

So don’t despair. There is a way through. It won’t be an easy haul, but there very well could be a light at the end of the tunnel. Good luck.

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Are you struggling to perform your basic everyday tasks or just inherently feeling unhealthy? Then it’s time to hop on a healthy weight loss routine. 

This pandemic and the new work from the home routine have added a few extra inches to the waistline for some of us. With the new sedentary lifestyle, sitting for long hours, attending online meetings, emotional eating leading to munch on our favourite snacks, our fitness levels have deteriorated.

But as they say, it is never too late to transform an unhealthy lifestyle into a healthy one. A little motivation, discipline and consistency can help you lose weight efficiently without much effort. We all know the basics of a weight loss plan that includes a cut down in calories, regular workouts, avoiding junk food, and so on. However, despite following a strict weight-loss diet, do you still find yourself struggling to lose weight?

If the answer is yes, you are making some weight loss mistakes hindering your progress. Unfortunately, these weight loss mistakes are so common that we do not even realise how they affect our fitness goals. 

Weight loss is a journey that requires dedication and constant motivation. Diet is a major component of weight loss and plays an essential role in the overall effect. Proper food choices, along with conscious eating, can make your weight loss journey much more straightforward. 

Eating less or not eating at all are common weight loss mistakes that make their weight loss journey even harder. However, continue reading this article to help shed those extra kilos quickly and see the number on the weighing scale go down.

10 Weight Loss Mistakes We All Make

Losing weight is not an easy task. Avoiding food or skipping meals does not aid in weight loss. Here is a list of some weight loss mistakes that you might be making unconsciously.

1. Skipping Breakfast for a Glass of Juice

If you restrict your breakfast to a glass of juice, you may become hungry and overeat later, according to researchers.

2. Skipping Meals 

Research shows that most people who eat fewer than three meals usually end up consuming more calories throughout the day. 

3. Too Much Protein

Dieters swear by protein. However, did you know that if you have too much protein, it gets stored as fat?

4. Giving Up Everything You Love 

Completely giving up your favourite meals can make you hate dieting. Unfortunately, this is a common mistake made by dieters. After depriving yourself of everything you love, one tends to regress into unhealthy eating habits. Staying in moderation helps to reduce cravings. 

5. Taking in Too Many Liquid Calories

Some dieters avoid certain solid food items to cut down on calories but see no harm in consuming unnecessary liquids such as alcohol, coffee, juice, tea, and sodas. All of these directly contribute to weight gain. Instead, replace these drinks with green smoothies or skimmed milk.

6. Rushing Through the Meal 

Scarfing down your food is detrimental to losing weight. Instead, make sure you are correctly seated and relaxed while eating. Slowing down helps you to chew your food better and eat less than you would otherwise.

7. Adding Unhealthy Add-ons

You may be eating plenty of salads, but what is the point if you use high-fat dressings? Be conscious of the add-ons.

8. Going All Out On Cheat Days 

You may reward yourself on cheat days, and rightly so, but beware of going overboard and ending up consuming thousands of calories.

9. Not Taking a Rest Day 

Experts say that training too much can defeat the purpose of the exercise. Always take a one or two-day break from exercising.

10. Mindless Eating

Sometimes, you may find yourself unconsciously munching on food. When you eat binge-watching your favourite series or checking your email, it becomes an easy way to pack on the calories. Mindful eating is an expert-backed tip to lose weight. 

Summary

To lose weight quickly, we often end up making a lot of mistakes that hamper our progress. Losing weight in an unhealthy manner can do more harm than good for your body. Eating healthy, getting enough sleep, proper hydration, and living a stress-free life also play a significant role in weight loss.

To begin with, you should always set realistic health goals for your body, keeping your age, fitness levels, and health in mind. To lose weight quickly, many people also opt for crash dieting. Though crash dieting helps you to lose weight quickly, it is incredibly harmful to your body in the long run. As soon as you stop your crash diet, you will gain double the weight you lost initially.

Weight loss is a gradual process that takes time. Compulsively weighing yourself can also lead to a lot of frustration. Remember that the numbers on the weighing scale are not the measure of your fitness level and can fluctuate due to various reasons such as menstrual cycle, gaining muscle mass, strength training. Therefore, stop weighing yourself every day and concentrate on leading a healthy life.

Another thing to keep in mind when you begin your weight loss journey is to make sure you do not compare yourself with other people. The one size fits all theory does not work in weight loss. Everyone has a different body type and health level. The same diet that works wonders for them might not work for you, and vice versa. It does not mean there is something wrong with you or your body. It just means that you need to eat what suits your body type better.

In the end, accept yourself and your body type and learn that your body is unique too, like you. It will help if you lose weight for the right reasons rather than societal pressure or to fit in a particular stereotypical image of a perfect body. 

Lose weight for yourself and for your happiness. Your weight loss journey should aim to have a healthy body to support you in all your tasks. Eat well, exercise regularly, avoid weight loss mistakes, stay happy, and you will see your body transform within no time!

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No one’s weight loss journey is perfect. You’ll almost certainly experience some setbacks and even weight loss plateaus. Unless you come armed with the right knowledge, those setbacks are more likely to knock you completely off track than they are to be a mild inconvenience. Don’t worry—we’re here to help you avoid that from happening!

Whether you’re thinking about losing weight, you’re already 20 pounds toward your goal, or you’re finally on the cusp of losing those final 5 pounds, there are some critical tips you need to be aware of to set yourself up for success. To put together this list of weight loss mistakes that are holding you back from reaching your body’s full fat-burning potential, we looked at the science and talked to experts. Remember them—then learn how to overcome them with these 21 Healthy Eating Habits That Help You Lose Weight.

If you’ve recently shed a ton of weight, you should absolutely celebrate your success—with a tall glass of water. Just kidding! Go ahead and treat yourself. You deserve it. However, if your celebrations involve many consecutive happy hours or big portions of your favorite fat- and sugar-laden chocolate cakes, odds are, you’ll see the weight creep back onto you before you know it.

Remind yourself of this sobering stat before you open a bottle of wine: Alcohol can decrease your body’s fat-burning ability by up to 73%! Here’s a smarter way to celebrate: Reward yourself with something you can’t put in your mouth. Leah Kaufman, MS, RD, CDN, a New York City-based registered dietitian, suggests making a concerted effort to not use food as a reward. “I suggest using things like manicures and SoulCycle classes as a reward for all the hard work,” she says. When you eat junk food during times of emotional eating, it “will only lead to unhealthy yo-yo dieting.”

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The most important concept to keep in mind after you’ve lost significant pounds is “metabolic adaptation.” During weight loss, your body’s metabolism naturally slows down calorie burn on a daily basis to hang on to fat. In addition, your levels of leptin, the hunger hormone that tells your body when you’re full, actually drop after weight loss, so you may feel hungry.

The key to avoiding going back to eating the same number of calories you did before you lost weight is to double down on your awareness of calorie content and the size of meals. Do this by keeping a daily food diary for at least a week after you’ve reached your weight-loss goal. Studies show that being more mindful of what you eat—and how many calories it contains—will help you make healthier food choices and reduce snacking on calorie-dense processed foods.

Most people who’ve reached their goal weight stop stepping on the scale. That’s a mistake. While keeping an eye on the scale is The #1 Thing You Can Do Every Day to Lose Weight, it’s also an incredibly important factor in keeping that weight off.

Though the number on the scale isn’t the only way to judge your continued success, research shows that those who don’t partake in the ritual tend to pack on more weight than those who don’t. Why? The scale keeps you mindful of your diet, and it will quickly tip you off to weight regain.

That being said, there’s no need to be a slave to your scale. Checking in once a week should do the trick. And here’s a tip: Since weight naturally fluctuates throughout the week, researchers say that Wednesday weigh-ins are the most accurate.

Eating enough protein can keep your muscle from breaking down, but not getting enough can slow your metabolic rate. That’s because simply maintaining muscle mass will help your body burn calories faster. That way, your body will then turn to torching unwanted fat. Without muscle, you’ll be more susceptible to unwanted weight gain. How much protein do you need to eat per day to lose weight? Protein intake differs by the individual. However, for many people, consuming 0.8 to 1 gram of protein per kilogram of body weight per day should be enough to help you lose weight.

While following a zero- to low-carb diet like keto can help you shed pounds when you first start, these all-or-nothing type diets are hard to maintain long-term—and they can ultimately set you up for weight regain.

Completely slashing your carbohydrate intake will leave you with some not-so-pleasant side effects that can make it hard to go about your daily routine. Your body will start to exhibit signs of exhaustion, irritability, and lethargy—all of which have also been connected with overeating. “Carbs play an important role [in our daily lives], as our brain and central nervous system require them continuously to work properly,” trainer and registered dietitian Tim McComsey, RD says. Restricting carbs completely may cause any newly added, fat-burning muscle mass to be metabolized for energy rather than carbs.

If you haven’t switched up your workout routine recently, your body’s main calorie-torching mechanism may have idled down to slow burn. Wake up your metabolic rate by shocking your muscles, suggests Dr. Sean M. Wells, personal trainer and owner of Wells Physical Therapy. “If you’ve been doing the same workout for the past few months, your body isn’t being challenged anymore, meaning it’s not burning as many calories as it otherwise could,” he explains. If you normally ride a bike for exercise, try running or tennis to give your metabolism a kick.

Inadequate sleep can slow your metabolism and pile on the pounds. In one study, researchers analyzed more than 500 participants’ weekday sleep diaries and found that losing a mere 30 minutes of shut-eye increased their risk of obesity by 17%! Even mild sleep deprivation causes ghrelin—the hunger-stimulating hormone—to go into overdrive while simultaneously reducing levels of leptin—the hormone that suppresses appetite. In turn, this stimulates hunger even when you’re full, which can lead to overeating and weight gain. Solve your problems by understanding these 17 Reasons You’re Overeating (And How to Stop!)

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Are all fats bad? Are all carbs worse? And is it possible to consume too much protein? With so much conflicting nutrition information out there, it’s easy for people to fall into unhealthy eating habits without even realizing it. Especially when it comes to losing weight, when you might tend to make the same (avoidable) mistakes that are unknowingly sabotaging your efforts.

Fortunately, these diet blunders are easy to overcome if you know better. And that’s where we come in, as we’re here to help you out! Read on to learn from these common diet mistakes everyone else is making, so you can vow to never be one of those people. To help you stay on track with your goals, be sure to stock up on any of The 7 Healthiest Foods to Eat Right Now.

When the first US dietary guidelines were released in 1980, fat was deemed as something you should avoid. It was a sentiment that drove the diet industry for the next 20 years, even as obesity rates continued to climb. It turns out, fat was probably never the problem to begin with (studies point to sugar being a bigger trigger to obesity than dietary fat), and some healthy fats could actually help you lose weight. (Hello, avocadoes!)

Unfortunately, some people still believe this outdated advice. Fat is an important macronutrient that will help you feel full, give you much-needed nutrients, and could even lower bad cholesterol. Stick to healthy monounsaturated fats, like the ones found in olive oil, almonds, peanut butter, and avocados.

Carbs have been demonized as the culprit behind weight gain, with low-carb diets being all the rage. While it’s true that refined carbohydrates such as sugar, white pasta, and white bread can spike blood sugar and lead to weight gain, complex carbohydrates can actually help you lose weight.

Jim White, RD, ACSM, and owner of Jim White Fitness says when people cut their carbs down too low, it can really sabotage their weight-loss efforts.

“[Cutting carbs] really affects their energy levels, and they end up craving more carbs,” he says. “Also, they don’t have a lot of energy for working out, so a lot of times they’ll skip out on their workout.” Plus, complex carbs have fiber which will keep you full and give you lasting energy.

Protein is an essential macronutrient for weight loss. It helps build lean muscle, which burns calories at rest and can help you lose weight. But it is possible to have too much of a good thing.

“People just think that protein is the holy grail when it comes to macronutrients,” White says. “Eating too much protein, people don’t realize, it still has calories and it can still get contributed to body fat if overeaten.”

If you’re a regular exerciser, White says to aim for no more than 1.2-1.7 grams of protein per kilogram (about 2.2 pounds) of body weight. People who overdo it with the protein powders and servings of meat can find themselves packing on the pounds, not shedding them.

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Many popular fad diets require people to cut out entire food groups, such as dairy, grains, or meat. The problem with these plans is they are too restrictive and can cause people to get bored or lose motivation, and even give in to unhealthy cravings. Plus, eliminating major food groups can lead to some nutrient deficiencies, such as not enough fiber, protein, or calcium. Unless you have an actual food allergy, be wary of meal plans that require you to ditch important food groups.

Some people assume if cutting calories leads to weight loss, then a drastic calorie deficit must mean faster results. Not exactly. A study published in the journal Psychosomatic Medicine found that people who went on a severe low-calorie diet didn’t lose weight in the long-term, thanks to excess production of the stress hormone cortisol. When your body releases too much cortisol, it signals the body to store fat, especially in your abdomen. And that’s not all.

“When you’re not eating enough calories, your metabolism can slow down, you don’t have enough energy for workouts, and you’re more likely to binge eat,” White says, “We recommend nothing under a 1,200 calorie diet, especially for women.” Plus, restrictive diets aren’t plausible in the long run; when you’re always hungry and feeling deprived, you’re more likely to binge on unhealthy comfort food.

A regular exercise regimen is an essential part of any weight-loss program, but it doesn’t give you license to binge on whatever you want after you finish. Sure, working out torches calories, but people often dramatically overestimate just how much they burned (fitness trackers and cardio equipment calorie counters tend to be wildly inaccurate). People who reward themselves after a sweat sesh can overdo it, even with seemingly “healthy” post-workout snacks like protein shakes. If you must refuel, stick to these post-workout snacks from fitness experts.

Be wary of foods labeled “low-fat,” “sugar-free,” or “gluten-free;” just because they are marketed as diet-friendly, they could actually be bad for your waistline. Most of these foods are highly processed and contain questionable ingredients like vegetable oils, aspartame, and corn syrup. It’s best to stick to food that doesn’t come in a package in the first place (natural, whole foods), or if you must, choose something with minimal ingredients.

Counting calories can be an effective way to lose weight, but not all calories are created equal. A study published in JAMA found that people who ate a high-fat diet lost more weight than those who ate the same calories but on a low-fat diet, which points to not all calories being the same. And it doesn’t take a dietitian to know that someone who eats 1,500 calories of chips, cupcakes, and soda isn’t going to lose weight compared to someone who eats those same 1,500 calories in lean meat, fruits, vegetables, and whole grains. If you’re calorie counting, definitely leave a little room for some food you enjoy, but don’t think your body is going to process every calorie the same.

Even for people who do pile their plates with healthy calories, they could be unknowingly sabotaging themselves. Foods that have a health halo can especially lead to weight gain. Even though there are a lot of really delicious foods that are good for you such as avocados, hummus, peanut butter, and bananas, these are still calorie-dense and can cause weight gain if you’re not too careful. Enjoy these foods, but be sure to stick to a serving size.

Watching every morsel of food that goes in your mouth is one thing, but what about what you’re sipping on? Even seemingly healthy beverages can be the source of unwanted calories. Cold-press juices can be serious calorie and sugar bombs. Yes, even the green ones; a lot of times, they’re made with high-sugar fruits such as bananas and pineapple, so the calories can creep up fast. Also, each splash of creamer and packet of sugar in your coffee adds up. To stay on track, it’s best to sip on water and unsweetened green tea. And be sure to avoid any of the unhealthiest drinks on the planet while you’re at it!

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Most of us aren’t getting the nutrients we need every morning to blast fat all day. You can do better—and should.

A high-protein breakfast can lead to guaranteed long-term weight loss. Science proved it, according to the book Zero Belly Breakfasts. Of people who’ve lost 30 pounds or more, 80% kept the weight off by eating a high-protein breakfast every day, according to a study done by The National Weight Control Registry.

Read on for nutritionists’ picks for your worst breakfast habits and the mistakes you’re blindly making—and then try these best breakfast habits to drop 5 pounds and stock up on the healthiest foods to eat right now instead.

You’re told to eat as soon as you wake up, but it may lead to weight gain if you’re not hankering for a meal yet. Listen to your body: “Try tuning into your natural hunger/satiety signals and have breakfast only once you are truly physically hungry. Your body knows best about how much and when you need to eat,” says Julieanna Hever, MS, RD, CPT, a plant-based dietitian, and author of The Vegiterranean Diet and The Complete Idiot’s Guide to Plant-Based Nutrition. Don’t wait until you’re starving, though; this can lead to poor choices and overeating. If you’re in the mood for something refreshing and not too “heavy-feeling” try one of these smoothie recipes for weight loss!

No newsflash here, but worth a cautionary reminder: “Starting the day with a large high-fat, high-sodium breakfast will give you a bloated belly and you will feel sluggish all day!” exclaims celebrity nutritionist Lisa DeFazio, MS, RDN. “It takes a lot of work for your body to digest those calories and you will be sleepy, bloated, and unproductive. Skip the ‘grand slam’ with eggs, bacon, sausage, pancakes, hash browns, [and so on] and your belly will thank you!” And when you’re out to eat, be sure to stay away from the worst restaurant breakfasts in America.

“Eating large amounts of fiber in the morning will make you gassy,” warns DeFazio. “Yes, fiber is important, but don’t overdose on it. A large amount at one sitting will make you very bloated and gassy by mid-morning. [Make sure to] drink a lot of water when you eat fiber to move it through the digestive tract. Otherwise, it can get stuck!” And be sure to steer clear of the worst “fiber-rich” foods for weight loss, many of which beckon from grocery shelves and claim to be the star in your morning meals.

“This seemingly-innocent food is almost always loaded with added sugar,” cautions Lisa Hayim, RD, and founder of The Well Necessities. “In fact, most companies use synonyms or alternative words for plain old ‘sugar’ to disguise it. When choosing a granola, look for a ‘no sugar’ added and steer clear of coconut sugar, agave, and even evaporated cane juice.”

So, maybe your New Year’s Resolution was to keep up with current events better. Sorry folks, still not a good excuse to turn on the tube while you eat. “Being focused on the TV takes away the mindfulness of eating and the appreciation of the flavors and textures of the foods you’re putting in your mouth, as well as the size of the portions that you’re eating,” say The Nutrition Twins, Lyssie Lakatos, RDN, CDN, CFT and Tammy Lakatos Shames, RDN, CDN, CFT, and authors of The Nutrition Twins’ Veggie Cure. Instead, take the time to eat slowly and mindfully, chewing every bite consciously and sans distraction from the ol’ tube.

“Most people realize a carb-loaded bagel with a smear of cream cheese may not be the healthiest option because it typically contributes in excess of 500 calories. But even if you’re only eating a healthy bowl of oatmeal or a plate of fruit, it still backfires,” explains The Nutrition Twins. “You digest carbs in several hours, and without protein to provide longer-lasting satiety, you’ll be starving by mid-morning. Also, once you’ve digested the carbs without a source of protein, your blood sugar quickly drops and you’ll crave a pick-me-up, likely in the quickest form you can get it—sugar!” What to do instead? Choose fiber-filled carbs and be sure to have a lean protein with it. Both will keep blood sugar levels stable and keep you feeling full longer so you don’t find yourself at the vending machine mid-morning. The perfect example would be a small bowl of oatmeal with eggs or with Greek yogurt.

Whether you skip the bowl because you’re just chillin’ on the couch with the Today Show crew or because you’re too rushed to bother with dishes, sticking your hand in a cereal box is a big no-no. “When you do this, portion control is non-existent because it’s nearly impossible to even know how much you consume,” advise The Nutrition Twins. “A box can hold 10 servings or more. And even if you have three servings, you probably won’t know it since it doesn’t make a huge dent in the box. It’s far too easy to eat hundreds of calories unknowingly.” Carve out time to set a place at the table and eat from a bowl with real utensils. Here’s more proof that mindful eating is key to weight loss.

Think you’re making the virtuous choice? Beware. “Yes, fruit is healthy and rich in antioxidants, but if you don’t add protein to the mix, you’ll be distracted by your hunger an hour or two later,” explain The Nutrition Twins. “This will more than likely result in you needing to make a desperate trip to the vending machine where you may grab the first thing you see.” Consider these 19 High-Protein Breakfasts That Keep You Full for plenty of a.m. ideas!

Beyond just a low-fat yogurt, it’s also important to avoid maintaining a low-fat breakfast regime in general. “Our brains are mostly fat and yet health-conscious people trying to lose weight will cut fat to cut calories. But you need to remember that fat enhances satiety which keeps you from wanting food for longer,” advises Rebecca Scritchfield, RDN author of Body Kindness. “We also need fat to absorb certain vitamins—A, D, E, K—that play powerful roles in our body functions, from eyesight to metabolism. So, bring back butter (on your veggies)!”

We know, we know, they’re Instagram gold—but they may not always be as healthy as you assume. “If you’ve jumped on the smoothie bowl for breakfast bandwagon, you can easily sabotage your healthy eating goals by succumbing to portion distortion. It’s easy to go overboard with smoothie bowl portions and toppings,” cautions Liz Weiss, MS, RD of Meal Makeover Moms. “Keep portions to about one cup and be mindful of toppings by going heavy on the fresh fruit but keeping the higher calorie coconut chips and nuts to a small handful.”

“While yogurt, in general, can be a good source of protein, calcium, and probiotics, those benefits are canceled out by the high sugar content if the yogurt is flavored,” offers Rebecca Lewis, RD for popular meal-kit delivery service HelloFresh. “If you do enjoy yogurt, opt for a non-flavored one and select Greek yogurts, which are typically lower in sugar and higher in protein.”

“If you go to a fast food joint [to grab a breakfast sandwich], you’ll get roughly 300 extra calories more than a breakfast you’d eat at home. And if you do this three times a week, you’ll gain eight pounds over the course of a year,” caution The Nutrition Twins. “Plus, you’ll typically eat excess sodium from the fast food joint, which means you’re now starting your day doing a number on your heart and feeling bloated.” You’re better off opting for a low-sodium fast food order.

Ever notice you can chug a whole liter of apple juice but you can’t exactly eat three apples in one sitting? “While we all need to eat more fruits and veggies—and fruit juice does have fruit in it—what’s missing is all the fiber that would normally go along with the fruit,” says Lewis. “Even with a 100 percent fruit juice, what you end up consuming is a high-calorie and high-sugar drink, even with small four-ounce portions!”

Overeating later in the day because of post-breakfast hangry-ness? No thanks. “Green juice is a great way to get vitamins, minerals, and nutrients, but if your juice only includes a handful of healthy veggies, the chances are good that it’s not going to keep you satisfied or give you the energy you need to get through your day,” share The Nutrition Twins. “You’ll feel tired and crave more food as the drink will lack protein and typically fiber, which are two things you need to stay satisfied.” P.S. By all means, sip on healthy green juices (like these ones!) but just make sure you pair it with protein and fiber for a balanced meal.

“If you are rushing through the morning, you might need to slow down! It takes time for the signal from your stomach to get to your brain that you’ve just eaten. Slow down, put your fork down between bites, try to stretch your meal to be a full 20 minutes, and stop eating when you’re medium-full,” advises Lewis. If all you’re eating is a quick nutrition bar while on the goal, try eating and chewing it more mindfully as well.

It’s time to put the sunshine back in your eggs with the omega-3-rich yolks. They’re a great source of fat-burning choline and vitamin D, which has been linked to reducing belly fat. Looking to spice up your morning eggs? Check out these The Secret Thing You Never Thought to Do With Eggs.

It’s time to cut the salt already, suggests Hayim. “So many of our favorite breakfast options are loaded with salt. Hash browns, quick-cook oats, bacon, and even eggs (prepared in restaurants) can be loaded with sodium. Sodium causes you to retain water, which leaves you bloated from the start of the day,” says Hayim. Ignoring the sodium content in food is one of the most common mistakes people make. Just like added sugar, sodium can sneak into a variety of foods, and consuming too much of it can put you at risk for high blood pressure, heart disease, and stroke.

If you like to give your eggs or oats more flavor, try jazzing them up with red chile pepper flakes, paprika, cayenne or even turmeric or powdered mustard.

Just because it’s “traditional” doesn’t mean it’s safe. “[Eating these kinds of foods] will not only promote bloat and fat gain, but will cause postprandial lipemia—a temporary condition where your blood is thickened from the fat, cholesterol, and free radicals floating around your arteries. Doing this regularly promotes weight gain, obesity, and cardiovascular disease,” says Hever. “Instead, try a healthful tofu scramble and tempeh bacon, which contains zero cholesterol and healthful fats or a big bowl of oatmeal with flax seeds and berries so that the hefty dose of fiber will help you lose weight, stay trim in the long run, and keep you full for longer.” If you claim you don’t have time in the morning, then refer to this amazing list of healthy breakfast ideas!

“I’m not skipping breakfast,” you say. “I’ll just have coffee!” Not so fast. “Just a cup of coffee does not make a meal. If you want to avoid being hangry, then you need energy—and not just caffeine,” says Scritchfield. “I like to put smoothie ingredients in a blender and refrigerate it overnight so it’s only three minutes out of my morning and I can sip it on the way to work. If preparing food isn’t an option, at least make it a grab-and-go meal.”

Picking up the combo or value meal at the drive-thru is the difference between tacking on an extra 100 calories and not. Breakfast combo meals often include more than one menu item, whether it’s a breakfast sandwich with a side of hash browns or a platter of scrambled eggs, bacon, hashbrown, and biscuits with gravy. You’re better off ordering foods individually, so you won’t consume extra calories.

Cuppa coffee or tea, that is. “A healthy cup of coffee can [contribute to pound creepage] if you add sugary, fatty creamers. Instead, try switching to a sugar-free soy milk, hemp milk, almond milk, or oat milk. After a few days, your taste buds will adjust and you won’t miss the calorie-laden, health-harmful sugar and fat,” says Hever.

Put down that can of chemicals or bottle of sugar water, stat! If you’re not a coffee fan and need an instant wake-me-up, then what you need to find is your perfect tea. “I’m a huge fan of matcha, which is a really potent green tea,” says food journalist Kelly Choi, author of The 7-Day Flat-Belly Tea Cleanse. “And if you don’t have the patience for piping-hot tea to cool or you’re more of a smoothie person, tea smoothies are awesome options, too!”

Not only is skipping breakfast a risky move because it may lead to overeating, metabolism drops, and more, hitting the snooze button is doing double damage. You’ve already interrupted your sleep with your alarm, so you might as well get up and get nourished. “[Pressing the snooze button can] negatively affect your hormones—including growth factor and cortisol—which unfavorably influences belly fat,” say The Nutrition Twins, Lyssie Lakatos, RDN, CDN, CFT and Tammy Lakatos Shames, RDN, CDN, CFT, and authors of The Nutrition Twins’ Veggie Cure. “Don’t set your alarm intending to hit snooze time after time. Set your alarm for a little bit later and get up as soon as your alarm goes off. This may be a little bit difficult at first, but you’ll appreciate a little extra sleep, as will your waistline.”

Coffee on its own isn’t bad for your waistline and the caffeine may even help you to work out harder and burn a few extra calories. “But trendy bulletproof coffee supplies very few nutrients and a whopping 441 calories—80 percent of which is artery-clogging saturated fat—which certainly isn’t good for your waistline,” say The Nutrition Twins. “Although it’s recommended instead of breakfast, it replaces a typically nutrient-dense meal that contains antioxidants, fiber, and nourishment like oatmeal, a hardboiled egg, and berries. Bulletproof coffee has no fiber or protein, both of which are top recommendations as part of a breakfast that provides long-lasting satiety.” We’re thinking this coffee trend is as serious a pass as the recent scrunchie revival.

Just ew. But hear us out. “While you may like turning to soda for something sweet and you enjoy the quick pick-me-up from the caffeine and sugar, soda’s completely devoid of nutrients. Plus, the sugar and the caffeine can cause a sugar high followed by a crash that sends you into a frantic search for more food,” say The Nutrition Twins. “This can lead to overeating. Not to mention, drinking soda on an empty stomach can cause tummy troubles and irritation and contribute to everything from indigestion to ulcers!”

We get it—sometimes we are too tired, too lazy, and too hungry for anything other than leftover pizza or birthday cake. “But don’t do it!” Urges DeFazio. “Think about how you will feel all day! The fat and salt from the pizza and sugar from the cake are recipes for bloating, fatigue, and blood sugar ups and downs.”

You don’t want to be cavalier about this important macronutrient. “It’s easy to load up on carbohydrates like bagels, croissants, and cereals for breakfast. But protein is a key factor in satiety and keeping your blood sugar stable for longer periods of time,” offers Hayim. “Compared to a high-carbohydrate meal, a high-protein meal is associated with a level blood sugar for up to three hours post meal consumption.” Check out the best foods for a high-protein breakfast and leave your first meal satisfied stat!

Protein is one of the most important macronutrients for building muscle and having satiety, but if you overdo it (0.45 grams per pound for men and 0.35 grams per pound for women), extra protein is stored as fat. What’s more, studies have shown that a diet high in protein—both plant-based and animal-derived—is linked to an increased risk of heart failure.

“This affects your waistline more than most people realize,” The Nutrition Twins reveal. “Every process in your body takes place in water—from helping to flush wastes from your colon to the efficient functioning of your metabolism. Also, inadequate water intake quickly leads to dehydration, and even being slightly dehydrated immediately impacts energy levels; this results in needing more naps and being less active, which in turn equals fewer calories burned, a bigger waistline,” and a slowed metabolism.

“Older generations hear words like ‘bran’ or ‘low-fat’ and instantly assume it’s the healthy choice,” says Hayim. Think again: “These foods, which can be high in fiber, are actually usually loaded with processed flour, high in sugar, and can be high in sodium too. Don’t be fooled by the name at the bakery counter or on the menu. Read the labels and always the ingredients.” Muffin tin recipes for weight control? Now those are tasty, flat-belly delights we can get behind.

Got milk for breakfast? Most people do. And coupled with all the cheese, yogurt, and other dairy products we tend to guzzle down on breakfast, it’s definitely not helping us stay svelte. “Ditch dairy for breakfast to avoid bloating and long-term weight gain, along with other health issues,” suggests Hever. “Since 65 to 90 percent of the world is lactose intolerant, your body will likely respond to dairy in an inflammatory, belly-expanding way.” Try hemp, almond, soy or cashew milk in place of dairy milk in your smoothie or cereal bowl.

But hey, it’s whole grain! Not so fast. “‘Whole grains’ is a marketing term and can loosely be applied to foods if they contain some amount of whole grains,” warns Hayim. “Most often, though, the food may contain whole grains, but in addition to regular wheat, or white flour. These foods also have to maintain a long shelf life, so are pumped with preservatives, sodium, and artificial flavors and lack many of the needed vitamins and minerals.” Read the label and put the box back if you spot any of those red flag words!

“Why is it that breakfast is always associated with dairy, eggs, bread, bacon, cereal, and fruit? What about vegetables? They get left out of the morning meal mix too often, and that’s bad news for weight-conscious consumers,” advises Liz Weiss, MS, RD of Meal Makeover Moms. “Vegetables are the perfect fit for a healthy breakfast. They’re naturally low in calories, filled with vitamins, minerals, and antioxidants, and they’re rich in fiber, which is filling and satisfying. Some of my favorite easy and flavorful ways to boost your veggie intake at breakfast: Add sauteed spinach and bell peppers to omelets; mix pureed pumpkin into pancakes; blend baby kale and cucumbers into your ‘green’ smoothie; or do what the Europeans do and roast mushrooms and cherry tomatoes and serve them as a side with your favorite savory breakfast.” Is your mouth watering now?

“When you eat the same thing over and again, you’ll get bored. And then your time spent eating—one of life’s greatest pleasures—is less fun,” says Scritchfield. “Variety is the spice of life and it helps make sure you get a variety of nutrients as well. I like to bust food ruts with non-traditional breakfast ideas like tuna with avocado or black beans with an egg on top.”

If you’re in a pinch, you can do better than grabbing a few walnuts from a bag and pretending the brain-healthy, waistline-healthy choice is all you need. “Nuts are healthy and contain vitamins, minerals, and good-for-you fats, but they don’t contain carbohydrates,” say The Nutrition Twins. “Your brain and muscles need carbohydrates for fuel. Without carbs, you’ll feel exhausted and like you need to nap. You also may crave an energy pick-me-up and turn to the first thing you find: sugar!”

Contrary to what you may think, not all gluten-free products are healthier than their wheat counterparts. In fact, most gluten-free breads are made with blood-sugar-elevating refined grains, white rice, and potato flour. So if you have celiac disease or have a gluten sensitivity, choose gluten-free breads with a mixture of seeds and naturally gluten-free whole grains, like amaranth and millet.

“While this easily tote-able food quickly gives you access to some protein on the run, most jerkies are chock full of sodium to preserve the meat,” says Lewis. Yuck, indeed. “All of this sodium causes water retention and bloating—not to mention the long-term effects of high blood pressure!”

“While they are ‘generally regarded as safe,’ artificial sweeteners are synthetic and unnatural, have much-disputed and unknown negative health consequences, and are much sweeter than natural sugar, which makes other foods seem less sweet by comparison,” Lewis explains. “Instead, use real sugar, but in moderation.”

Morning. Groggy. Lazy. Oh, hey loaf of double chocolate banana bread. Translation: Where you store your food could be ruining your healthy breakfast goals. “Ever heard of out of sight out of mind? Well, you can’t eat the things you don’t have, and you’re less likely to eat them if they aren’t right in front of you,” shares Lewis. “Instead, place bowls of fruits and veggies out on the counter instead of unhealthy snacks. Even better, pre-cut and prep fruits and veggies the night before so you can grab them [from the fridge] as you run out the door.”

Yep, it’s influencing your healthy breakfast goals. “Research has shown that missing even just a single night of sleep can really wreak havoc on the way your appetite hormones work; one night of poor sleep can make you feel hungrier than usual the next morning,” says Lewis. “So, make sure you are getting six to eight hours of sleep a night. Start by turning down lights and powering down your electronics about an hour before bed.”

Dried fruit makes a great fiber-rich topping for oatmeal and a wonderful addition to homemade granola bars. But because the fructose (sugar) in fruit gets more concentrated when dried out, a little goes a long way. Plus, many companies infuse dried fruits with added sugars. So if you would like to add a touch of sweetness to your breakfast, be sure to use a light hand with dried fruits or go for fresh fruit instead. Want more advice on how to tame your sweet tooth? Grab a copy of The 14-Day No Sugar Diet today. It’s filled with healthy swaps, restaurant guides, cooking tips, recipes, and much more.

Whether you like it creamy or crunchy, peanut butter is one of the best muscle-building foods you can enjoy after your morning sweat sesh. But even good foods like peanut butter can be bad for you if you opt for the wrong kind. Processed peanut butter is loaded with added sugars and unhealthy oils. Low-fat peanut butter also pack in added sugars to make up for the lost fat. So the next time you want to make PB toast or add a scoop to your smoothie, make sure to go for the natural peanut butter jar instead.

When it comes to nutrition, not all protein and granola bars are created equal. Some protein bars are nothing short of a candy bar, especially if they’re packed with chocolate and sugar. Many protein bars may actually have more carbs than the hunger-curbing macro, so you might be left feeling less than satisfied after eating one. Stick to low-sugar protein bars with no more than 13 grams of sugar and no less than 8 grams of protein.

“You do you” is a phrase we can wholeheartedly get behind, but chances are you do oats the way-too-sugary way. “Many clients come to me boasting about their oatmeal breakfast choice. To my dismay, I oftentimes learn it’s the ‘brown sugar’ or even a harmless-sounding flavor like ‘apples and cinnamon,’ that’s throwing off their healthy eating habits,” says Hayim. “Flavored oats can contain upwards of 20 grams of added sugar and cause you to crave sweets throughout the day. Instead, make your own oats, add your own fruits, and control for any added sugar or flavoring you wish to add.”

Research suggests that people who suffer from obesity often opt for larger plates. Remember to practice portion control by choosing smaller serving plates. And it’s not just how big your plate is but how you place food in it. For breakfast, set veggie scrambles front and center with lean protein and toast on the sides.

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