9 Signs You’re Eating The Wrong Weight Loss Foods


When trying to lose weight it can certainly become frustrating when those pounds aren’t shedding. Of course the question is…why? Why aren’t those pounds burning off like the weight loss plan promised? Many diet plans, especially fad diets, prescribe specific foods and sometimes they are just the wrong foods or inappropriate amounts of foods that just won’t work for weight loss. Besides not shedding the pounds, here are some signs your diet is backfiring.

You’re Not Actually Losing Weight

The number one sign that you’re probably eating the wrong foods is that the numbers on the scale aren’t going down. According to the National Institute of Health, a safe rate of weight loss is one to two pounds per week. You won’t see any major changes on a daily basis, but that scale should be showing slow progress over time.

Your Jeans Remain Snug

One weight-gain sign I always warn clients about is if their pants are fitting too tight. You can use that same indicator for weight loss. If your clothing is still snug and hasn’t become roomier, then that’s a sign that weight loss in key areas just isn’t happening. Walking can be a great addition to your diet.


You’re Eliminating Entire Food Groups

If you’re eliminating entire food groups, this may be a sign that you’re eliminating the wrong foods. Some diet plans, like keto, can have you eliminating or limiting lower calorie foods like fruits and vegetables and replacing them with higher calorie food, like oils. This can mean that you’re taking in too many calories and therefore, not losing weight. When you eliminate food groups, you put your body at risk for a number of nutritional deficiencies. In the case of cutting carbs, you’re also cutting out essential vitamins.

Your Cheat Days Are Extra Indulgent

Cheat meals are scheduled meals that include indulgent foods that wouldn’t ordinarily be permitted on your diet. Some diets have you eating whatever you want during certain days or times of the week. For example, a diet may allow for a cheat day over the weekend where you can eat whatever you want. If that cheat day consists of double or triple the calories you normally eat from high calorie foods like mega-sized burgers and fries, it can sabotage those weight loss efforts.


You’re Not Watching Portions

People often use the words “portion” and “serving” interchangeably, but portions and servings are not always the same size. Some diets have you eating without paying attention to portions. It could be that you’re eating the right foods, but perhaps in larger portions than your body needs. Overly abundant portions inevitably leads to eating more calories, and that can certainly lead to no movement of the scale. Practicing portion control can help you lose weight and eat a healthy diet.

You’re Eating Fewer Than 1,200 Calories Per Day

If you think that eating fewer calories will always result in a greater weight loss, that isn’t the case. Once you eat fewer than 1,200 calories your body will start acting like it’s in starvation mode and hold onto your precious fat to save it as emergency energy. Any weight loss plan that has you eating less than 1,200 certainly doesn’t have you eating enough. As a general rule, people need a minimum of 1,200 calories daily to stay healthy. People who have a strenuous fitness routine or perform many daily activities need more calories. If you have reduced your calorie intake below 1,200 calories a day, you could be hurting your body in addition to your weight-loss plans.


You’re Keeping Track Of Calories But Not Food Groups

There are many methods to keep track of what you’re eating. You can count calories, plan your meals, look at portions, or build a plate (such as the USDA’s MyPlate). However, any plan where you’re not tracking your food groups may just have you eating the wrong things and too much of them. Many people don’t have a clue how much they’re really eating. Studies show that keeping track of your diet helps with weight loss. People who use food diaries or photograph their meals consistently lose more weight than people who don’t.

You’re Frequently Eating Processed Foods

Shakes, bars, or other highly processed foods are part of many diet plans. However, most of these overly processed foods also come with a high calorie tag. If you’re eating many of those a day, I hate to say it, but you may just be lining the pockets of Big Food companies, while your pant just keep getting tighter. Buying processed foods can lead to people eating more than the recommended amounts of sugar, salt and fat as they may not be aware of how much has been added to the food they are buying and eating.


You Have A Gut Feeling The Food Isn’t Right

Maybe your diet is giving you indigestion, or some of the foods you’re eating just aren’t sitting well. Sometimes you need to listen to your gut, and if it’s telling you that the recommendations on your plan aren’t working for you, it may very well be the case. If you’re unsure if the foods or diet plan you want to try is one to help you lose weight in a healthful way, seek professional assistance from a registered dietitian nutritionist (RDN). You can find an RDN in your area by going to the Academy of Nutrition & Dietetics website and clicking on the “Find an expert” button.


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