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11. You're Not Cutting Back on Carbohydrates

If you have a lot of weight to lose and/or metabolic problems like type 2 diabetes or pre-diabetes, you may want to consider a low-carb diet.

In short-term studies, this type of diet has been shown to cause up to 2–3 times as much weight loss as the standard "low-fat" diet that is often recommended (2425Trusted Source).

Low-carb diets can also lead to improvements in many metabolic markers, such as triglycerides, “good” HDL cholesterol and blood sugar, to name a few (26Trusted Source27Trusted Source28Trusted Source29Trusted Source).

SUMMARYIf you are unable to lose weight, consider trying a low-carb diet. Many studies show that a low-carb diet can be an effective weight loss strategy.
12. You're Eating Too Often

It is a myth that everyone should be eating many small meals each day in order to boost metabolism and lose weight.

Studies actually show that meal frequency has little or no effect on fat burning or weight loss (30Trusted Source31Trusted Source).

It is also ridiculously inconvenient to be preparing and eating food all day, as it makes healthy nutrition much more complicated.

On the other hand, one effective weight loss method called intermittent fasting involves deliberately going without food for extended periods of time (15–24 hours or more).

SUMMARYEating too often may result in excessive calorie intake, curbing your weight loss efforts.
13. You're Not Drinking Water

Drinking water can benefit weight loss.

In one 12-week weight loss study, people who drank half a liter (17 ounces) of water 30 minutes before meals lost 44% more weight than those who did not (32Trusted Source).

Drinking water has also been shown to boost the number of calories burned by 24–30% over a period of 1.5 hours (33Trusted Source34Trusted Source).

SUMMARYTo reduce your calorie intake, drink a glass of water before meals. Drinking water may also increase the number of calories you burn.
14. You're Drinking Too Much Alcohol

If you like alcohol but want to lose weight, it may be best to stick to spirits (like vodka) mixed with a zero-calorie beverage. Beer, wine and sugary alcoholic beverages are very high in calories.

Also keep in mind that the alcohol itself has about 7 calories per gram, which is high.

That being said, studies on alcohol and weight show mixed results. Moderate drinking seems to be fine, while heavy drinking is linked to weight gain (35Trusted Source).

SUMMARYAlcoholic beverages are generally high in calories. If you choose to drink alcohol, spirits mixed with zero-calorie beverages are probably the best options when you are dieting.
15. You're Not Eating Mindfully

A technique called mindful eating may be one of the world's most powerful weight loss tools.

It involves slowing down, eating without distraction, savoring and enjoying each bite, while listening to the natural signals that tell your brain when your body has had enough.

Numerous studies have shown that mindful eating can cause significant weight loss and reduce the frequency of binge eating (36Trusted Source37Trusted Source38Trusted Source39Trusted Source).

Here are some tips to eat more mindfully:

  1. Eat with zero distractions, sitting down at a table with just your food.
  2. Eat slowly and chew thoroughly. Try to be aware of the colors, smells, flavors and textures.
  3. When you being to feel full, drink some water and stop eating.
SUMMARYAlways eat mindfully when trying to lose weight. Mindless eating is one of the main reasons people struggle to lose weight.
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