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5 Smoothie Mistakes That Make You Gain Weight

5 Smoothie Mistakes That Make You Gain Weight

The idea of the smoothie as a weight-loss tool has been around for a long time. By blending a bunch of fruits and vegetables together, smoothies are supposed to melt fat away by combining all sorts of fancy nutrients together.

But like so many other weight loss tricks, smoothies are trickier to use than you might expect. Anyone can make or buy a smoothie, but if you want a smoothie that actually makes you lose weight, you have to understand how smoothies truly help you lose weight and avoid some of the common mistakes.

1. Thinking that all fruits and vegetables are low-calorie

Roman Davayposmotrim

    The entire point of going on a smoothie diet is that by combining fruits and vegetables into a smoothie, you consume less calories than when eating a regular, carbohydrate-based meal.

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    But all of this assumes that the smoothie is actually low-calorie. As Web MD points out, some restaurant smoothies can contain more calories than a fast-food meal. Throwing in a bunch of varied fruits, while appetizing, will just add in more calories for little benefit. It should also be noted that fruit contains a lot of natural sugars, and contrary to what many health experts may claim, there is no real difference between natural sugar and artificial, refined sugar.

    If you buy a smoothie, make sure it has few calories. If you make one, only use one or maybe two kinds of fruits or vegetables to keep the calories down.

    2. Not adding protein

    Carissa Gan

      As noted above, smoothies should help you consume less calories than eating a regular meal. But at the same time, a good weight loss smoothie needs to be filling so that you don’t just get hungry and eat again a short while later.

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      For that reason, protein is a necessary part of any smoothie. The popularity of low-carb, high-protein diets has helped show that protein can be a valuable part of losing weight because protein is filling and can keep your energy levels high. Weight loss, at a fundamental level, is about eating less calories while tricking your body into thinking that it is full, and protein is key to accomplishing that.

      Now, that does not mean that you should throw some bacon into your smoothie (though you can). Good protein choices include nuts, tofu, or protein powder if you want to keep things simple. Milk is probably the best choice, though almond milk should be avoided as it carries little protein.

      3. Not adding fiber

      Chie Carroll

        Protein is not the only thing which can be used to keep your stomach full throughout the day. Dietary fiber is also incredibly beneficial. One study conducted by the Annals of Internal Medicine found that just increasing fiber consumption to about 30 grams a day was as effective a weight loss tool as reducing saturated fats and following American Heart Association dietary guidelines.

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        Good sources of fibers include leafy greens like kale along with berries or chia seeds.

        4. Using sweeteners

        Sonja Langford

          So, you added just a few fruits, leafy greens, and milk to create a smoothie, only to find that you don’t like the taste. As a result, you throw in just a dollop of honey or sugar to improve the taste, thinking that it will not destroy your smoothie’s health benefits.

          But there is no reason to do that, especially since any smoothie will contain sugar-bearing fruits to begin with. Adding more sugar just makes your smoothie less nutritionally viable and packs in additional calories which will ruin your weight loss plans. This will especially make it difficult to lose fat around the belly and other problem areas.

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          If you really cannot tolerate the taste of your smoothie, there are other alternatives such as cinnamon, salt, or lemon juice which can make your smoothie more palatable. But when you are making a smoothie, try not to use anything that you don’t like unblended. If you don’t like it in a solid form, you are not going to like it in a liquid form.

          5. Making your smoothie too large

          257346002_7745cb7cea_b

            We can talk about all the healthy foods which will help you lose weight, but the fact is that the most basic thing you can do is to just eat less. It’s not like Americans are eating worse foods today than 50 years ago. We’re just eating a lot more, as we have lost all sense of portion control.

            And this applies to weight loss smoothies as well. As smoothies are a liquid, it can be easy to drink way too much and end up no better than before. Don’t fill up your blender with every ingredient you can find, and try to keep your smoothie thick instead of thin and runny. A good smoothie should be no more than 300 calories, and you should try to make it less if you can.

            Featured photo credit: VIKTOR HANACEK via picjumbo.com

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            Last Updated on September 16, 2019

            How to Stop Procrastinating: 11 Practical Ways for Procrastinators

            How to Stop Procrastinating: 11 Practical Ways for Procrastinators

            You have a deadline looming. However, instead of doing your work, you are fiddling with miscellaneous things like checking email, social media, watching videos, surfing blogs and forums. You know you should be working, but you just don’t feel like doing anything.

            We are all familiar with the procrastination phenomenon. When we procrastinate, we squander away our free time and put off important tasks we should be doing them till it’s too late. And when it is indeed too late, we panic and wish we got started earlier.

            The chronic procrastinators I know have spent years of their life looped in this cycle. Delaying, putting off things, slacking, hiding from work, facing work only when it’s unavoidable, then repeating this loop all over again. It’s a bad habit that eats us away and prevents us from achieving greater results in life.

            Don’t let procrastination take over your life. Here, I will share my personal steps on how to stop procrastinating. These 11 steps will definitely apply to you too:

            1. Break Your Work into Little Steps

            Part of the reason why we procrastinate is because subconsciously, we find the work too overwhelming for us. Break it down into little parts, then focus on one part at the time. If you still procrastinate on the task after breaking it down, then break it down even further. Soon, your task will be so simple that you will be thinking “gee, this is so simple that I might as well just do it now!”.

            For example, I’m currently writing a new book (on How to achieve anything in life). Book writing at its full scale is an enormous project and can be overwhelming. However, when I break it down into phases such as –

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            • (1) Research
            • (2) Deciding the topic
            • (3) Creating the outline
            • (4) Drafting the content
            • (5) Writing Chapters #1 to #10,
            • (6) Revision
            • (7) etc.

            Suddenly it seems very manageable. What I do then is to focus on the immediate phase and get it done to my best ability, without thinking about the other phases. When it’s done, I move on to the next.

            2. Change Your Environment

            Different environments have different impact on our productivity. Look at your work desk and your room. Do they make you want to work or do they make you want to snuggle and sleep? If it’s the latter, you should look into changing your workspace.

            One thing to note is that an environment that makes us feel inspired before may lose its effect after a period of time. If that’s the case, then it’s time to change things around. Refer to Steps #2 and #3 of 13 Strategies To Jumpstart Your Productivity, which talks about revamping your environment and workspace.

            3. Create a Detailed Timeline with Specific Deadlines

            Having just 1 deadline for your work is like an invitation to procrastinate. That’s because we get the impression that we have time and keep pushing everything back, until it’s too late.

            Break down your project (see tip #1), then create an overall timeline with specific deadlines for each small task. This way, you know you have to finish each task by a certain date. Your timelines must be robust, too – i.e. if you don’t finish this by today, it’s going to jeopardize everything else you have planned after that. This way it creates the urgency to act.

            My goals are broken down into monthly, weekly, right down to the daily task lists, and the list is a call to action that I must accomplish this by the specified date, else my goals will be put off.

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            Here’re more tips on setting deadlines: 22 Tips for Effective Deadlines

            4. Eliminate Your Procrastination Pit-Stops

            If you are procrastinating a little too much, maybe that’s because you make it easy to procrastinate.

            Identify your browser bookmarks that take up a lot of your time and shift them into a separate folder that is less accessible. Disable the automatic notification option in your email client. Get rid of the distractions around you.

            I know some people will out of the way and delete or deactivate their facebook accounts. I think it’s a little drastic and extreme as addressing procrastination is more about being conscious of our actions than counteracting via self-binding methods, but if you feel that’s what’s needed, go for it.

            5. Hang out with People Who Inspire You to Take Action

            I’m pretty sure if you spend just 10 minutes talking to Steve Jobs or Bill Gates, you’ll be more inspired to act than if you spent the 10 minutes doing nothing. The people we are with influence our behaviors. Of course spending time with Steve Jobs or Bill Gates every day is probably not a feasible method, but the principle applies — The Hidden Power of Every Single Person Around You

            Identify the people, friends or colleagues who trigger you – most likely the go-getters and hard workers – and hang out with them more often. Soon you will inculcate their drive and spirit too.

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            As a personal development blogger, I “hang out” with inspiring personal development experts by reading their blogs and corresponding with them regularly via email and social media. It’s communication via new media and it works all the same.

            6. Get a Buddy

            Having a companion makes the whole process much more fun. Ideally, your buddy should be someone who has his/her own set of goals. Both of you will hold each other accountable to your goals and plans. While it’s not necessary for both of you to have the same goals, it’ll be even better if that’s the case, so you can learn from each other.

            I have a good friend whom I talk to regularly, and we always ask each other about our goals and progress in achieving those goals. Needless to say, it spurs us to keep taking action.

            7. Tell Others About Your Goals

            This serves the same function as #6, on a larger scale. Tell all your friends, colleagues, acquaintances and family about your projects. Now whenever you see them, they are bound to ask you about your status on those projects.

            For example, sometimes I announce my projects on The Personal Excellence Blog, Twitter and Facebook, and my readers will ask me about them on an ongoing basis. It’s a great way to keep myself accountable to my plans.

            8. Seek out Someone Who Has Already Achieved the Outcome

            What is it you want to accomplish here, and who are the people who have accomplished this already? Go seek them out and connect with them. Seeing living proof that your goals are very well achievable if you take action is one of the best triggers for action.

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            9. Re-Clarify Your Goals

            If you have been procrastinating for an extended period of time, it might reflect a misalignment between what you want and what you are currently doing. Often times, we outgrow our goals as we discover more about ourselves, but we don’t change our goals to reflect that.

            Get away from your work (a short vacation will be good, else just a weekend break or staycation will do too) and take some time to regroup yourself. What exactly do you want to achieve? What should you do to get there? What are the steps to take? Does your current work align with that? If not, what can you do about it?

            10. Stop Over-Complicating Things

            Are you waiting for a perfect time to do this? That maybe now is not the best time because of X, Y, Z reasons? Ditch that thought because there’s never a perfect time. If you keep waiting for one, you are never going to accomplish anything.

            Perfectionism is one of the biggest reasons for procrastination. Read more about why perfectionist tendencies can be a bane than a boon: Why Being A Perfectionist May Not Be So Perfect.

            11. Get a Grip and Just Do It

            At the end, it boils down to taking action. You can do all the strategizing, planning and hypothesizing, but if you don’t take action, nothing’s going to happen. Occasionally, I get readers and clients who keep complaining about their situations but they still refuse to take action at the end of the day.

            Reality check:

            I have never heard anyone procrastinate their way to success before and I doubt it’s going to change in the near future.  Whatever it is you are procrastinating on, if you want to get it done, you need to get a grip on yourself and do it.

            More About Procrastination

            Featured photo credit: Malvestida Magazine via unsplash.com

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