As individuals embark on their weight loss journeys, registered dietitian Courtney Kassis highlights five common habits that could sabotage their efforts. Sharing her insights with her substantial TikTok following, Kassis provides a fresh perspective on avoiding pitfalls that may derail progress.
1. Skipping Social Events
Kassis advises against avoiding social gatherings to stay on track with weight loss goals. She emphasizes that isolating oneself can lead to loneliness and heightened health risks, including a weakened immune system and increased mortality. Citing Surgeon General Dr. Vivek Murthy’s warnings about the dangers of social isolation, Kassis stresses the importance of maintaining social connections for overall well-being.
2. Adopting a Victim Mentality
Kassis warns against the victim mentality, where individuals perceive dietary restrictions as a punishment rather than a choice. She advocates for a positive mindset, focusing on the benefits of nourishing the body with healthy foods. Reframing one’s perspective can transform the weight loss process from a challenge into a rewarding experience.
3. Saving Calories for Later in the Day
According to Kassis, skipping meals early in the day to save calories for later is counterproductive. She refers to research suggesting that breakfast should be the largest meal to maintain metabolic balance and support weight management. Kassis challenges the 2019 study questioning breakfast’s role in weight loss, noting that eating early can stabilize hunger and energy levels throughout the day.
4. Lacking a Meal Plan
Without a structured meal plan, Kassis argues that individuals are more prone to making impulsive food choices that can hinder weight loss progress. She recommends planning meals and snacks in advance to ensure consistency and adherence to weight management goals. A well-thought-out plan helps mitigate the risk of deviation from dietary targets.
5. Daily Weigh-Ins
Kassis criticizes the practice of daily weigh-ins, describing it as a source of unnecessary stress and preoccupation with numbers. Instead, she suggests focusing on broader indicators of success, such as improved energy levels and mood. Although some research suggests that frequent weigh-ins can enhance accountability, Kassis believes that stress related to daily scales can outweigh their benefits.
In conclusion, Kassis’s advice provides a comprehensive approach to weight management, emphasizing mental and social well-being alongside dietary discipline. By avoiding these common pitfalls, individuals can foster a healthier, more balanced approach to weight loss.
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