The hidden habit hindering your weight loss success

Indeed, it is possible to have an excess of something beneficial.

Reviewed by Dietitian Karen Ansel, M.S., RDN

Key Points

• Even nutritious foods may impede weight loss if consumed in excessive amounts.
• Certain healthy foods contain concealed calories and fats that can accumulate rapidly.
• Examining food labels and paying attention to serving sizes can assist you in achieving your objectives.

Concentrating on your everyday routines can serve as an effective method for losing weight. Activities such as strength exercises, walking, and consuming more vegetables and lean protein can all contribute to achieving your objectives. However, altering your habits doesn’talwaysresult in weight loss. In fact, there is a so-called “healthy” routine that might be working against you, and that’s consuming excessive amounts of nutritious foods, according toMelissa Mitri, M.S., RD.

Indeed, you’re correct. It is possible to consume an excessive amount of nutritious foods while attempting to shed pounds, especially if they supply more energy than your body requires.

Keep reading to learn why and how to strike a healthy balance to help you lose weight and nourish your body in the process.

Why Eating Too Many Healthy Foods May Sabotage Weight Loss

They May Contain Hidden Calories

Your body needs energy in the form of calories to survive and, ideally, those calories come from a wide variety of nutritious foods. “But too much of anything can blow your calorie budget for weight loss,” says Mitri. Take an avocado, for example. Avocados are full of fiber, vitamins, minerals, antioxidants and heart-healthy fats. Energy-wise, one medium avocado has about 320 calories. That’s not necessarily good or bad. It’s a matter of making those calories fit within your overall needs, which is where portion size comes in. By choosing to have half or a quarter of an avocado on your sandwich or toast, instead of the entire thing, you can still reap its nutritional benefits and keep calories in check.

Portion Sizes Can Be Misleading

Another place where healthy foods can easily work against you is when you eat out, even if you’re grabbing a nice big salad, a fiber-filled grain bowl or a fruity smoothie. While the ingredients are healthy, restaurant portions are usually bigger than most of us need, delivering more calories than you bargained for. 

Clever Marketing Can Create a Health Halo

Walk down the health food aisle of any grocery store, and you’ll see the words “gluten-free,” “organic” and “high-protein” on the front of loads of food packages. While this information can sometimes be helpful, it can also create a health halo. That’s where you assume that because a food is healthy, it’s OK to eat unlimited amounts. Unfortunately, some products take full advantage of this mentality. Protein-infused snacks are a prime example, says Mitri. “Protein chips or balls may pack more protein but contain the same amount of calories as the original version, or more,” she says. “Because of their health halo, these types of foods can be easy to overindulge, thinking you are doing a good thing.”

Rather than depending on health claims on the front of the package, turn the container over and check the Nutrition Facts label and the list of ingredients. Along with indicating the calorie count and serving size, these sections also show the quantities of fiber, protein, fat, and added sugar present in the food. This way, you can determine if it’s suitable for your needs.

The Benefits of Healthy Fats Can Accumulate Fast

Don’t be concerned, we’re not going back to the low-fat trend. Nowadays, we understand that the kind of fat consumed is much more significant for general health than the quantity. However, when aiming to shed pounds, fat requires a bit more focus. This is because fat contains 9 calories per gram, whereas carbohydrates and protein each provide 4 calories per gram. As a result, calories from fats can accumulate faster, even if they come from beneficial mono and polyunsaturated fats.

This is another instance where being mindful of serving sizes leads to significant benefits. “Seemingly healthy additions such as nut butters, seeds, dressings, and oils are simple to pour or scoop in large amounts,” explains Mitri. For example, 1 tablespoon of olive oil contains 120 calories. This doesn’t imply you should eliminate it, but it’s useful information to help you figure out the appropriate amount for your needs.

Weight-Loss Strategies to Try

• Size it up. In a world filled with large servings, it’s beneficial to understand what a proper portion size entails. We aren’t suggesting you should always measure your food, but it can be helpful to do so once or twice to develop a sense of what a nutritious serving looks like.
• Fill half your plate with vegetables.Vegetables are rich in fiber and have a low calorie count. For instance, broccoli contains about 55 calories when cooked per cup. This is much less than a cup of cooked rice, which has around 240 calories.
• Prioritize lean protein. Protein boosts the release of hormones that make you feel satisfied, while reducing those that trigger hunger. It also aids in muscle development, which is essential for keeping your metabolism active. However, certain protein sources, such as fatty meat cuts and full-fat cheese, may be high in fat. Opt for lean protein options like chicken, turkey, fish, lean meat cuts, tofu, beans, lentils, and low-fat, plain strained (Greek-style) yogurt instead.
• Go halfsies.When dining out, try eating only half of your serving and saving the rest for another time. Alternatively, split your meal with a companion. Also, feel free to request changes such as less rice and more vegetables.
• Eat foods you enjoyWe have learned through experience that a restrictive diet approach isn’t effective over time,” says Mitri. “Rather, concentrate on what to savor more to help you feel full and content, like protein, fiber, and beneficial fats.

Our Expert Take

We hope that there’s no such thing as consuming excessive amounts of nutritious foods. Nevertheless, when aiming to shed pounds, even wholesome options can cause issues if they contain too many calories. This doesn’t imply you need to monitor each calorie individually. Rather, begin by examining nutritional labels and being mindful of portion sizes. Next, construct your plate with your preferred vegetables and a small amount of lean protein to help you feel satisfied. In this manner, you can continue incorporating healthy foods.and lose weight.

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