A successful weight loss journey requires appropriate nutrition, a calorie-deficit diet, and a consistent exercise routine, along with mindful adjustments to one’s lifestyle. It is crucial to maintain a delicate balance between nutrition and calorie deficit during this process, as understanding the acceptable calorie intake is vital. In a post dated April 3, health coach Lea Dombrowski emphasized, “Nutrition is 80% of the battle when it comes to weight loss, so eating the right amount is key. If you’re struggling to see progress, you might be overdoing it.” Additionally, Lea outlined six warning signs indicating that one may be consuming more calories than necessary:

Constant bloating and heaviness:

If you feel stuffed, sluggish, or bloated after meals, your digestive system is overwhelmed. Eating past fullness can cause discomfort and slow your progress.

Energy crashes:

If you feel drained or need a nap after meals, it’s a sign you’re eating more than your body needs. Food comas are real.

Eating past fullness:

If you keep eating just because food is there (not because you’re hungry), it’s time to check in with your hunger cues. 

Mindless snacking:

Grabbing bites here and there of your friend’s food or random snacks adds up fast and can easily push you into a calorie surplus.

High-calorie, low-volume foods:

If most of your diet is calorie-dense but not filling (chips, nuts, sauces, fast food), it’s easy to overeat. Focus on high-volume, nutrient-dense foods like lean proteins, fruits, and veggies. Nutrient-dense foods ensure that you stay satiated for a longer time.

No progress or weight gain:

If the scale isn’t moving, is inconsistent, or keeps creeping up, something is off in your nutrition and it is time to reassess. “With the right nutrition paired with the right workouts consistent weight loss is possible. You just need a plan that works for you,” Lea advised.

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