6 Bad Habits That Are Sabotaging Your Weight Loss

Making a commitment to lose weight doesn’t always mean you get the results you want. Managing your weight loss takes a lot more than exercising regularly and eating healthy foods. It also requires unlearning some of the bad habits that led to you being overweight in the first place.

These things will inadvertently end up sabotaging your weight loss if you do not get them under control.

Here are several habits that will leave you unsatisfied with the results you’re getting from your weight-loss program.

1) Not getting enough sleep

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When you do not get enough sleep at night, it leads to a series of events that aren’t conducive to losing weight. For starters, it makes it harder for your body to process carbohydrates. That raises your insulin and blood sugar levels. The excess insulin and sugar lead to increased fat storage, particularly around your waistline.

Secondly, failing to get enough rest leaves you tired throughout the day. That means you are more likely to exhibit poor judgment and opt for the quick burst of energy that comes with sugary foods over healthier options.

You can break this bad habit by:

  • Going to bed earlier
  • Being active during the day to ensure you are tired at night – working out, martial arts, swimming, etc.
  • Consistently getting more than 7 hours of sleep each night
  • Avoiding things that bring out strong emotions when it’s close to bedtime


2) Letting stress get the best of you


Hitting the heavy bag is a great way to release stress.

When you are stressed out, your body starts secreting cortisol. It’s your body’s natural way of increasing your energy levels during stressful times. The problem is; when your body secretes excess cortisol due to you being consistently stressed out. The cortisol increases your glucose production, and, since excess glucose is always converted into fat, you end up with more stored fat along your waistline.

You can break this bad habit by:

  • Learning how to manage stress better
  • Avoiding things that stress you out
  • Picking up activities that give you an avenue to release pent-up frustration


3) Eating too much junk food

Nowadays, we are all bombarded with all sorts of processed foods. These items are loaded with all sorts of chemicals and pesticides. When you habitually consume processed foods, your liver is forced to work twice as hard just to remove all the toxins you are ingesting.

Your liver is one of the toughest organs in your body, so it can handle the extra workload at a cost. It won’t be very effective doing its other job, which is to regulate your metabolism. That means your liver won’t be able to process as many calories as it can, leading to extra fat storage that can take away from your weight loss.

You can break this bad habit by:

  • Eating fresh, unprocessed foods
  • Eating more organic options
  • Avoiding eating establishments that use processed ingredients


4) Consuming too much alcohol

Consuming alcohol in moderation can be beneficial to your health, but there are lots of risks associated with overdoing it. For starters, many alcoholic beverages like beer and wine are loaded with calories which means the last thing you want to do when trying to lose weight is to regularly consume alcohol. A can of beer typically has around 150 calories, so even something as mundane as sharing a six-pack with a friend can add as many calories as an entire meal. There’s no such thing as low-calorie alcohol like some brands claim. Matter of fact, alcohol has more calories than proteins or carbohydrates when compared in equal amounts.

To make things worse, alcohol also reduces your blood sugar levels which in turn upsurges your appetite. Combine that with the reduced decision-making ability that’s the norm when under the influence of alcohol, and you’re more likely to cheat on your diet when you go past that place that has your favorite snack.

You can break this bad habit by:

  • Drinking less
  • Avoiding places where alcohol is the main offering


5) Missing meals

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While many people think eating less always leads to weight loss, that’s not really the case. Failing to eat adequate amounts of food or forgoing meals causes your body to slow down your metabolism. That’s because it thinks you’re starving, so it goes into survival mode. When you finally eat a big meal, your body stores most of it as fat in preparation for the next extended period without food.

You can break this bad habit by:

  • Spacing your meals around – five to six smaller meals a day is ideal
  • Sticking to a low-calorie diet that leaves your body satisfied after meal times


6) Not drinking enough water

ONE Strawweight World Champion Alex Silva takes a quick water break.

Water is the most important compound on the planet. There would be no form of life, as we know it, without it and the human body is made up of mostly water. It’s impossible to overstate how important it is that you drink adequate amounts of water daily. Being well-hydrated is essential for optimal performance of the body.

It helps with detoxifying your body and getting nutrients where it’s needed. Water contains no calories, and it helps to fill you up during meals. That’s essential when you are on a diet since you always want to leave the dining table feeling satisfied.

Some people try to replace water with low-calorie drinks, but most of these contain artificial sweeteners that can slow down your metabolism and reduce your ability to control your appetite.

You can break this bad habit by:

  • Investing in a water bottle so that you have a fresh supply of water at all times
  • Using an app that helps you regulate your water intake
  • Avoiding diet sodas
  • Drinking fruit-infused water when you crave something sweeter than water


Break these six habits, and you will start to see results from your weight loss program.


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