1. You use exercise as an excuse to eat more.
Why would we want to do this to ourselves? The exercise trackers may tell us how many "calories" we're burning but the only way for them to be 100% certain is to have us hooked up to machinery and be monitored while we're exercising. The best we can hope for is a guesstimate. If we're eating more calories than our body needs, it will catch up with us and then the cycle repeats. Rethink this and break the cycle!
2. You're not eating as healthfully as you think you are.
Eating healthy is hard work because it requires us to work. We have to read labels, make decisions, and risk going without until we can discover a more healthy substitute (FYI - I'm thinking Greek yogurt in place of sour cream here kind of substitute). We have to be willing to take a chance. We have to be willing to fail in order to succeed.
Labels that tout low-fat, diet, sugar-free because of artificial sweetener are in effect, chemical "sh*t storms" that we willingly ingest in order to consume more. You know what? I would rather have one awesome tasting cookie made from ingredients I can identify and pronounce and be completely satisfied then be able to have five "chemical sh*t storm" cookies. More is not always better.
This is also a great reason to use the nutrition tracker every meal every day. How else will we know if we don't keep track. If you tell me you just "know" you'll have to forgive my "raised in disbelief" eyebrow. Using the nutrition tracker combined with a digital kitchen scale and measuring spoons gives us the best chance of not only achieving our goal of becoming the healthiest we can be, but also maintaining that goal once it is achieved.
3. You never change your exercise routine.
Mix it up! Mix it up! Routine is routine and then it morphs into boring. A little bit of challenge is a good thing. It forces our brain to engage with our body!
4. You're inconsistant: after a few days of restriction, you give in to emotional eating.
Remove the word "diet" from our vocabulary. Our new behavior is not temporary nor is it a restriction. We are engaged in a changing or changed behavior so let's call that what it is - healthy eating.
We want to keep all the results we currently have? Then make peace with healthy eating instead of dieting and moderation as opposed to deprivation. If we need a treat every day, then put one in our daily caloric allotment. I have a treat every day - that's right - every day. Hard to feel deprived when you know you can have a treat.
5. You rely on exercise alone to lose weight.
All the "bootcamp /aerobics /cross-fit /insert our exercise(s) of choice here" in the world is not going to help if we don't put other practices into place.
We will not be able to out exercise poor choices in eating any more than we can rely on exercise alone. Our behavior is changing - we need to decide to eat healthy and in moderation as opposed to deprivation.
6. You use unhealthy diet tactics like skipping meals, excluding food groups or using diet pills.
I have food allergies. That means I am already limited in items I can eat. Why would I want to further limit that pool?
When we use unhealthy tactics - we are looking for instantaneous or quick results. That is neither healthy nor sustainable. We did not gain all the weight quickly and it is not going to come off quickly. One minute, one hour, one day, one pound, one inch at a time.
If we honestly and consistently work the SparkPeople steps, then we will see results. That means eat in our caloric range every day. That means drink at least 64 ounces of water every day. That means move our body every day. That means use the nutrition tracker to record EVERYTHING we eat. That means using a kitchen digital scale and measuring spoons to portion out our food.
You know why people have great success with pre-packaged "diet food" programs? Because they pay exorbitant amounts of money to avoid portion-controlling for themselves and more important, to avoid learning how to eat healthy as opposed to dieting, and moderation as opposed to deprivation. And when they lose the weight and stop buying the "diet food" then guess what? The weight creeps back and the cycle starts all over again.
It's simple - it's easy - and we've got to be willing to do the work in order to get the results.