145. Nutrition Mistakes Preventing Optimal Weight Loss
Your nutrition strategy is one of the most important aspects of optimal weight loss. But there are common nutrition mistakes we make that are actually counterproductive to weight loss. Not sticking to your nutrition strategy, over- or under-eating your calories or macros, and not sticking to your plan on the weekend are some of the biggest pitfalls you might have. In part two of my series, I’m discussing the top nutrition mistakes that prevent optimal weight loss. Nutrition Mistakes Preventing Optimal Weight Loss Not sticking to one strategy Over- or under-estimating how much food you need Not sticking to your strategy on the weekend Overestimating and underestimating your caloric needs You Have to Stick to Your Nutrition Plan In part two of my series on mistakes preventing optimal weight loss, I’m focusing on the nutrition mistakes we make. When it comes to weight loss, it’s always about losing body fat mass. The first nutrition mistake we tend to make is not sticking to our nutrition strategy. We hit plateaus, which is actually a good thing, and we think that our strategy isn’t working anymore. You must generally stick to your nutrition strategy, especially if it has worked for you up until your plateau. Of course, there are some times you might want to change up your nutrition strategy. There are three types of nutrition strategies that I work with: intuitive eating, mindful macros, and calculated macros. If you’re trying to make a specific change to your body, there are times I might recommend a change to your nutrition strategy. Under and Overestimating Your Nutrition Requirements Over or underestimating the amount of food you need is another mistake we often make that prevents weight loss. I see this especially when it comes to your protein intake, which is often far too low, or your added sugars, which are often too high. A nutrition audit, where you track your food for one week, is helpful to see this information. Not sticking to your nutrition strategy over the weekend is something we commonly think doesn’t matter. But it does! The key to optimal weight loss is consistency with your nutrition strategy – even when it feels hard. If you want to eat something you wouldn’t normally eat, this is where I recommend you get snobby with your extras, because nothing is fully off your menu. Finally, over or underestimating your caloric need prevents sustainable weight loss. I really want to stress the importance of your individual body’s needs. We are all different, with different caloric needs, so we can’t compare our intake with anyone else’s. Where do you find the most difficulty when it comes to your nutrition? Let me know in the comments on the episode page. In This Episode Why plateaus are necessary [2:45] Why we tend to swap and change nutrition strategies [3:45] When you might change your nutrition strategy [6:00] The calculated macros strategy [7:00] What the most common data from a nutrition audit shows [10:15] Why you have to stay on your nutrition strategy over the weekend [17:00] Quotes “The way that I teach my nutrition strategy is that while it’s a big umbrella, within that umbrella, there are three specific areas that you can focus more attention.” [5:26] “Right now, wherever you are and whatever nutrition strategy you’re following: commit to it. Own it. Own it no matter what your best friend is doing. Own it no matter what your friend in the same coaching program as you is doing. Own it.” [7:53] “At the end of the day, a nutrition audit will tell us how much energy we are consuming on average.” [10:50] “As a society, we’ve essentially conditioned ourselves that we are allowed to eat out of our calorie deficit if our goal is optimal weight loss, on the weekend, but it won’t really matter as long as we’re super effective Monday through Friday. What I want to tell you is that’s one of the biggest blindspots I see.” [16:44] “We are all very different. We will have very different needs when it comes to optimal weight loss. It’s not a one size fits all.” [24:15] Resources Mentioned Join the Transform Waitlist 1:1 Physician Coaching with Team LCWP Mifflin-St Jeor Equation Check out the full episode page here Find Life Coaching for Women Physicians Online Follow Dr. Ali Novitsky on Facebook | Instagram Subscribe to Life Coaching for Women Physicians on Apple Podcasts Podcast production by the team at Counterweight Creative Related Episodes Episode 144: Mindset Mistakes Preventing Optimal Weight Loss Episode 109: Get Snobby with Your Extras Episode 131: Fasting for Weight Loss Pitfalls