1. Avoiding carbs
Contrary to popular believe carboydrates do not make you gain weight. What makes an indivudal gain weight is having a low energy expenditure (sedintary lifestyle) and a high caloric intake (eating too much) which typically involves a large amount of carbs. Your carb intake is your main energy source for your daily activities. If you're on a "diet" and you've cut carbs, you likely feel sluggish, trained, moody, low engery. If you're participating in a new exercise routine, carbs are especially important because your muscles need glycogen to rebuild.
The key is to eat whole grain carbs (without extra jams & butters), earlier on in your day from breakfast, a morning snack and lunch.
2. Drinking your calories
People often forget to include what they consume in liquid form as an aspect of their caloric intake. Drinks are often packed with sugar, whether it's sport drinks like gateroide or a regular OJ, or it's an alcoholic beaverage or coffee. Not watching your liquid calories & sugar can be detramental to your weight loss progress.
Further, juicing is a common practice to consume your daily fruits and vegetables and is a great source of vitamins. However, the act of juicing often removes fiber and doesn't contain fats, both of which helps with digestion and absorption of the vitamins and minerals.
3. Not eating enough
This is true for a 250 pound individual or a 115 pound invididual. If you're not fueling your body with calories, you will be holding on to all the weight. This is suprisingly a more common topic for me then overeatting. It's one of my favorite topics because it's the reverse of what people think. Undereating is often associated with weight loss -- however, when you don't consume enough calories your body clings onto the fat it already contains, as well as the nutritents you do consume (carbs, fats, proteins, etc), instead of utilizing those nutrients as energy or recovery and burning them off. This is a status you're body adapts to because it think's it's in starvation mode and has to store everything in order to survive.
If you're eating fewer than 1200 calories at any weight, size, or height, you're not consuming enough ESPECIALLY if you have a workout routine to account for.
4. Hidden sugars.
Sugar is in EVERYTHING. There are different forms of sugar too. The sugar in fruit is natural and nutritious for you. The sugars to watch out for are in sodas, added sugar in juice, coffee/creamer, milk, protein/granola bars, bread, candy, ice cream, cake & the like. Sugar is not an energy source, you can't just burn off sugar as you can fat and carbs. It has to be converted and go through a lengthy metabolic process & can therefore be detramental to your weight loss and cause weight gain.
I advice tracking your sugar intake and becoming familiar with the different names of sugar. There are apps you can use for this. I simply check the nutrition label and most often eat the same items daily so I know I'm under 20 grams of sugar per day.
My sugar sources comes from peanutbutter (6 grams per tablespoon), granolabar (6 grams), coffee creamer (6 grams per tablespoon).
5. Skipping the fats
We assume we don't want to consume fat because we're trying to lose the fat right?.. There are healthy fats that actually aid in the absorption of vitamins and minerals that our body needs. Health fats include almond butter, peanut butter, almonds, avocado, coconut oil etc.
A common mistake I see is people eating veggies or a salad without the dressing. The dressing actually contains fats that help your body absorb the nutritients in the salad. Obviously we don't want to drown our salad in dressing, I typically ask for it on the side so I control the amount.
6. Eating out
Especially during the holidays, it's so hard to eat out and enjoy your family while be consious of your clean eating plan. There have been several times this past month where my family has gone out to eat and I've been conflicted on what to get. A salad may seem like the best option --but not the whole thing-- the portion size of a restaurant salad is way too large.
A wrap or a sandwhich is health(ier) --but I recommend boxing up half when you get your food and ordering a side salad instead of a side of fries.
Most menus have the calorie count available as well as a section that lables the low-cal foods. Look for these sections and make up your mind prior to arriving at the restuarant that you're going to stick to the clean eating plan!
7. Not allowing any cheat days
In oder to make this a long lasting lifestyle, I recommend allowing planned cheat days. This will set yourself up for success instead of reaching a point where you give up and give in to temptations all together. Allowing unhealthy options here and there will keep you sain and make this journey maintainable. Not only that, sometimes on a clean eating diet you can unknowingly deprive your body of certain nutrients (such as fat). So cheat meals are beneficial to restore these deprevities and avoide plateauing.