Apparently, weight loss takes much more than reducing the fat intake and avoiding sweets and processed foods.
You might have already assumed this if you have been trying to get in shape for so long, without any evident results. Many of us are unaware of the bad habits they repeat on a daily basis and actually, lead to weight gain.
Therefore, if you are trying to lose weight, note that the following habits can slow down this process:
— Poor sleeping pattern
Scientists have found that the lack of sleep can actually affects the balance of the appetite hormone, and you will end up craving for food all day long.
— Eating late
If you eat late at night, your body will find it very hard to process the consumed food, and it will be stored as fat in the body.
— Cutting out an entire food group
As stated by Sarah-Jane Bedwell, R.D., L.D.N.,
“When people are trying to lose weight, they often cut out an entire food group, like carbs or meat, but this usually just results in an unbalanced diet and even deficiencies in certain nutrients. Plus, for most people, this is not sustainable for a lifetime—I always say if you couldn’t do it for the rest of your life, it’s a diet that’s probably not going to work in the long run.”
— Physical inactivity
You need to move if you are trying to lose weight. Make sure you exercise at least 3 times a week.
— Big plates
Researchers have found that eating in small plates will help you eat less and lose weight, while larger ones give the opposite effects. According to Jenny Beth Kroplin, R.D., L.D.N., C.L.C.:
“I always emphasize the focus of mindful portions more than counting calories. This creates an awareness of calories, but it does not just focus on the caloric content of the foods.
When focusing more on healthy portions, it teaches behavior change in the way we eat, what we eat, and how we eat. Learning what normal portions are in all foods is key to managing calories naturally without needing to count them specifically.”
— Skipping meals
The metabolism slows down if you skip your meals, especially the breakfast, and this leads to overeating at the end of the day.
— You eat “low fat” only
Alissa Rumsey, M.S., R.D., spokesperson for the Academy of Nutrition and Dietetics, says:
“I find that many people are stuck eating low-fat or fat-free versions of food, a holdover from the fat-phobic days of the ’70s, ’80s, and ’90s. A moderate amount of fat is important as it helps with satiety. Plus, people end up replacing fat with refined carbs, which we now know can have a detrimental effect on health and weight. Include healthy fat at every meal, in the form of nuts, seeds, liquid oils, avocados, oily fish, soy, and dairy products.”
Our body needs fat, but natural and healthy fats, found in foods such as whole eggs, nuts, avocados, and full-fat yogurt.
You do not drink enough water
Water is vital if you are trying to lose weight,and studies have shown that people who drink two cups of water before meals lost 30% more weight than those who didn’t. As Amy Gorin, M.S., R.D., owner of Amy Gorin Nutrition explains:
” Studies show that drinking water or eating a water-rich salad or broth-based soup before a meal can help decrease how much you eat during the meal—plus, staying hydrated helps prevent headaches, which can lead to stress eating.
Figure out how you prefer to get your water: Do you like a bottle with a straw or a wide-mouthed top? Whatever your preference, keep a water container at your side as often as you can. You’ll reach for it a lot more if you don’t have to get up to fill a glass.”
— Eating too quickly
Researchers at the University of Rhode Island showed that fast eaters gain more weight and eat more, as the stomach needs 20 minutes to signal the brain that it is full.
— Stress eating
Overeating always has an emotional root, so we all tend to eat more when we are under stress or anxious. Try to find a way to relax and calm your body and mind.
Alcohol is very high in calories, as it provides twice as many calories as proteins and carbs. Moreover, it activates the hypothalamus region of the brain, which heightens the senses and stimulates the feeling of hunger.
— An all-or-nothing attitude
Keri Gans, M.S., R.D., author of The Small Change Diet gives the following advice:
“Don’t eliminate foods you love. Too many people who are trying to lose weight develop the all-or-nothing attitude. This way of thinking can be detrimental in the long run.
Instead of depriving oneself of foods they love, they should learn how to incorporate them into their diet in a healthier way. For example, love pasta? Instead of adding a creamy high fat sauce, add lots of veggies, grilled shrimp, and toss in olive oil and garlic.
Can’t live without bread? Well, you shouldn’t have to. Make a healthy sandwich for lunch on 100 percent whole grain bread with grilled chicken, avocado, lettuce, and tomato.”