Haven’t we all dreamt of losing the extra kilos or wearing the little black dress again? While we all want it but then there is this invisible force which is stopping us. Losing weight is not just about dieting and hitting the gym occasionally—it’s about making sustainable lifestyle changes. If you’ve been struggling to shed those extra kilos, chances are that some hidden habits are sabotaging your progress.
At Nutrihealth Genie, we believe in holistic wellness, and today, we’ll uncover the top five things that might be stopping you from reaching your weight loss goals. By making small changes in these areas, you can accelerate your progress and enjoy sustainable health transformation.
1. Playing Hide and Seek with Your Meals (Not Eating on Time!)
The Impact of Irregular Meal Timings
Your body functions best when it follows a routine. Skipping meals or eating at odd hours confuses your metabolism, making it react like a lost puppy. Instead of burning fat efficiently, it clings to calories like a toddler holding onto their favourite toy. When you don’t eat on time, your blood sugar levels go on a rollercoaster ride, leading to cravings, mood swings, and the inevitable snack attack.
How to Fix It
- Stick to a Schedule: Treat meal times like an important business meeting—don’t skip them!
- Plan Ahead: Meal prepping can help you avoid last-minute unhealthy choices.
- Don’t Skip Breakfast: It kickstarts your metabolism and prevents you from raiding the fridge at midnight.
We recommend not eating post 7pm.
2. Sleep? What’s That? (Running on Caffeine and Chaos!)
Why Sleep is Essential for Weight Loss
If you’re burning the midnight oil but not burning calories, you might be sabotaging your weight loss! When you skimp on sleep, your body produces more ghrelin (a.k.a. the "give me ALL the snacks" hormone) and less leptin (the "I'm full, thanks" hormone). The result, midnight fridge raids and an undeniable love affair with caffeine. Plus, lack of sleep increases cortisol levels, making your body hoard fat like it’s preparing for a long winter.
Improve Your Sleep for Better Weight Loss
- Follow a Sleep Routine: Aim for 7-9 hours of sleep—yes, beauty sleep is real!
- Limit Screen Time: That 2 a.m. scroll through social media won’t help your waistline.
- Create a Relaxing Environment: Make your bedroom a sleep haven with dim lighting and comfy blankets (not a late-night snack lounge).
Try sipping on Chamomile tea an hour before you plan to sleep.
3. Packaged Foods – The Sneaky Little Trouble Makers (Your Snack Bags are Betraying You!)
Hidden Dangers in Processed Foods
If your diet consists of snacks that come in crinkly bags, colorful boxes, or mysterious foil packets, chances are your body is dealing with more preservatives than an ancient mummy. Packaged foods are loaded with sugar, salt, and unpronounceable ingredients that make your taste buds happy but your waistline miserable.
Healthy Alternatives
- Choose Whole Foods: Fresh fruits, vegetables, whole grains, and lean proteins should make up most of your diet.
- Read Labels Carefully: If an ingredient list looks like a chemistry experiment, it’s probably best to put it back.
- Prepare Homemade Snacks: Instead of chips and cookies, opt for nuts, seeds, or yogurt (because your body deserves better than mystery ingredients!).
Keep a small box of “Makhanas/ (Fox nuts)” and mixed seeds with you, have 4-5 spoonfulls to keep yourself feel fuller.
4. Moving Less Than a Couch Potato (Not Walking Enough or Exercising Regularly)
Why Movement Matters
A sedentary lifestyle slows down your metabolism and makes it harder for you to burn calories. Even if you eat healthy, lack of physical activity can stall your weight loss journey. Regular exercise not only burns fat but also improves muscle tone and boosts energy levels.
Simple Ways to Stay Active
- Walk More: Aim for 8,000-10,000 steps daily.
- Strength Training: Incorporate resistance exercises 2-3 times a week.
- Find Fun Activities: Dance, yoga, or even playing a sport can keep you moving without feeling like a chore.
Follow our 15-15-15-15 Walking Plan where we recommend listening to your favourite music every time you walk.
5. Skipping Meals (A.K.A. The Fastest Way to Get Hangry!)
Why Skipping Meals Backfires
Many people think skipping meals helps them cut calories, but in reality, it slows down metabolism and leads to binge eating later. Skipping meals also causes energy crashes, irritability, and poor food choices.
What to Do Instead
- Eat Balanced Meals: Include proteins, healthy fats, and fibre to keep you full and satisfied.
- Snack Wisely: If you’re on the go, carry healthy snacks like nuts, fruits, or protein bars.
- Stay Hydrated: Sometimes, thirst is mistaken for hunger, so drink plenty of water throughout the day.
We recommend portion control by using smaller plate size.
Conclusion
Weight loss isn’t just about dieting—it’s about making smart and sustainable lifestyle choices. By fixing these five common mistakes, you can create a healthier routine, improve metabolism, and achieve lasting results.
At Nutrihealth Genie, we focus on holistic health, helping you make informed choices about nutrition, fitness, and wellness. Start making these small yet powerful changes today and you’ll soon see the transformation you’ve been striving for!
Stay committed, stay healthy, and let your wellness journey begin!
Article Inputs by Dr. Nidhi Bhasin Rohilla and Nutritionist Yumna Shamsi.co-founders of Nutrihealth Genie
Dr. Nidhi Bhasin Rohilla is a dentist by qualification but has worked in the field of Healthcare & Wellness for over a decade. With her deep understanding of holistic health, she is passionate about guiding individuals toward sustainable well-being and preventive healthcare.
Nutritionist Yumna Shamsi specializes in personalized diet plans and nutrition coaching, helping people make informed food choices for a healthier lifestyle.