Weight loss is a popular topic of conversation. According to Statista, in 2023, roughly 47 percent of men and 55 percent of women in the United States indicated they had interest in losing weight. In 2022, 43 markets surveyed within YouGov Global Profiles found 52 percent of global consumers are “usually trying to lose weight.”
It has long been established that creating a calorie deficit, wherein a person consumes fewer calories than he or she needs, and regular exercise to boost metabolism to burn calories more efficiently, are effective means to losing weight. People diversify their diets in different ways to facilitate weight loss. However, they may be inadvertently foiling their plans in the process. Certain foods and behaviors billed as “diet-friendly” may be doing more harm than good. The following are some sneaky things that can knock diet and weight loss plans off track.
“Reduced fat” offerings
Check the labels before eating foods billed as “reduced fat.” Oftentimes food manufacturers will remove one or more ingredient only to substitute a laundry list of not-so-healthy ingredients to compensate for texture or flavor. This could be added sugar, salt, artificial flavorings, and more. Although calorie-for-calorie you may be able to eat a reduced-fat item and stay within your calorie goal, the price to pay may be a lot of unnecessary extras. Sometimes a smaller portion of a regular fat option is a better choice.
Salt
The Lamkin Clinic for Optimal Health says most Americans consume more than 50 percent of the daily recommended amount of salt. Having too much sodium can contribute to water retention, bloating, high blood pressure and other conditions. Turkey bacon is a good example of a “lean” and seemingly healthier option than regular pork bacon that is actually less healthy due to salt. Karen Ansel, RD, says turkey bacon has upwards of 180 milligrams of sodium per slice.
Prepared salad kits
Salad is billed as a healthy option, and people frequently chow down on greens for a low-calorie meal. However convenient they may be, ready-made salad kits may be tipping the calorie scales due to their ingredients. Kits with full-fat cheeses, salty, oil-soaked croutons, dressings containing saturated fats, and lettuces with little nutritional content may be compromising efforts to eat healthy.
Smoothies and juices
Juice drinks and smoothies often are touted as nutritional options and meal replacements. But people need to be careful to check the portion size and what is going into those drinks, particularly if they’re premade. Tammy Lakatos Shames, author of The Nutrition Twins’ Veggie Cure, says some drinks may contain between 600 and 1,000 calories. Fruit and vegetable juices also are not a replacement for fresh fruit and vegetables, which are much lower in calories than the same amount of juice.
In addition to these foods, rushing through meals, eating a meal or snack while doing something else and failing to get enough sleep can affect weight-loss plans. A consultation with a registered dietician can help individuals determine if their eating habits are adversely affecting their overall health.
