Look, I'm all for the juicing. It gets veggies into your morning routine, increases fruit intake, spikes your antioxidant count. Juicing can be an awesome addition to your meal plan. But juicing as a meal plan, not so much. Here's why: It's not long term. I don't know about you, but I've never met a person who said they've been juicing every meal for the last 30 years. As humans, we need to eat and we need to eat REAL food. The simple mechanical action of chewing brings the body a satisfaction. If you are dealing with an issue of not meal prepping or perhaps emotional eating or even not knowing what is good vs bad, then juicing won't fix it. And eventually you'll get tired of the juice and want to go back to eating. Do yourself a favor and keep the juicing reduced to one or two of your meals. This will set you up for long term success.
SMOKING DECREASES APPETITE
Unfortunately, this is true. Smoking does decrease the appetite. But isn't that really just trading in a landmine for a time-bomb. Smoking leads to the very same issues that obesity does and more (lung cancer, throat cancer...). Besides having a higher vice bill, unless you plan on dying from lung cancer, you're going to have to quit anyhow. So, steer clear of the nasty nicotine and stick to gum.
IMPOSSIBLE WEIGHT LOSS GOALS
This is all too common in the office. Clients come in wanting to lose 50 pounds in a month. That's a crash diet waiting to happen. It's doable, but I don't think for many people and I certainly don't believe it will be a long term solution. My general advice is take 1/3 the amount of time you put the weight on with, as to take it off. So, if you collected 60 pounds over three years, then project 12 months to get the 60 off. Can you certainly do it faster? Yes, but it will take more sacrifice, more dedication and often leads to higher drop off rates. Steady wins the race here folks. It's a marathon, not a sprint.
DITCH MEAT TO TRIM DOWN
I've seen this one quite a bit. Someone will go vegetarian to lose weight. I have nothing against vegetarians. In fact, there have been numerous studies documenting the longevity of their life. However, it requires a bit of education. Going vegetarian means you have to get your protein sources from plants only, which is not an easy task. And more importantly, it means the majority of your caloric intake will come from either fats or carbs. These two are the highest contributing factors to weight gain. So, you may find yourself over your head when it comes to trimming down. My suggestion, eat more salads, but don't skip all the meats, just yet.
OVERESTIMATION OF YOUR CALORIES BURNED
"I burned 1000 calories this morning!", is something I hear pretty often. To be honest, I'm always a skeptic when someone self proclaims their 1k expenditure post treadmill training. Treadmills are notorious for handing out wrong information. The amount of calories you burn is based off something called your Basal Metabolic Rate (BMR). It uses factors such as age, weight, lean muscle mass, gender...all this information ,of course, is skipped when we hit that green "Quick Start" button on the treadmill. The main problem is when it's used for justification for calorie consumption. Example: I can have these nachos because I've burned 1000 calories this morning.
TOO MANY CHEAT MEALS
I usually see this as a result of two things: 1. Not journaling and 2. Not meal prepping. When people don't journal they tend to give themselves more credit than deserved at the end of the week. It's our narcism. What ends up happening is we forget the nachos for lunch, the ice cream after dinner, the burger on Friday night. We look down at the scale and wonder why we haven't lost weight. Not meal prepping is another reason we may not be losing weight. Eating out is often eating dirty. If we fail to prep our meals then we are more likely to go out and eat. In the end, a little willpower, meal prep and journaling goes a long way.
A good diet is a hybrid between starvation and satisfaction. You really want to walk that line. Too much starvation will shut down the metabolism completely. We see this at the shop every now and then and we have to kill it by using a few cheat meals. It's kind of like a good fire, if you restrict the fuel too much, then the fire burns down and doesn't produce any heat. So there is a fine line between feeling satisfied and doing a little restriction to pull some of that weight off. Try not to be too restrictive.
NEVER ALLOWING A CHEAT MEAL
This goes hand and hand with the last paragraph. While it's important to maintain discipline throughout the process, it is also important to live a little. Have at least one cheat meal a week and enjoy it guilt free. After all you worked hard for it with those 1000 cal treadmill sessions.
YOU MUST BEGIN TO THINK OF YOURSELF
AS BECOMING THE PERSON YOU WANT TO BE.