Starting a new diet can be tough. It’s not enough to just keep a check on what you eat and how much you eat, but also how you eat. If you’ve been down this road before, then you are aware of all the mistakes one can so easily make while maintaining his/her diet. Dieting isn’t simple, but it doesn’t have to be complicated either.
NOT EXERCISING ENOUGH
You must find a workout routine that you can incorporate into your day without the need for any major lifestyle changes. Being employed full-time can make staying healthy quite tough, especially when coming home tired after a long day at work leaves no motivation to head to the gym. The good news is that even a 30-minute workout can be a major boost to your fitness.
EATING TOO QUICKLY
Your brain takes 20 minutes from the minute you begin your meal to realise that your stomach is full. Eating at a leisurely pace allows ample time to trigger the signal from your brain that you are full. And feeling full translates into eating less. Speed eaters are not always necessarily overweight but they might experience other health problems such as reflux and indigestion. When speed eaters regularly move on to eat more, weight gain becomes a problem.
Breakfast is undoubtedly the most important meal of the day. Your body has been fasting through the night and breakfast helps you break this fast and start your day off with renewed energy and nutrition. Skipping breakfast typically means you’ll feel lethargic all morning and you’ll consume unwanted and unnecessary snacks (and calories) before lunchtime and later in the day. People who eat a healthy breakfast tend to eat less throughout the remainder of the day than those who skip this important meal.
EXTREME CALORIC REDUCTION
While calorie reduction results in weight loss, extreme calorie reduction does not result in extreme weight loss. It may seem contradictory, but extreme calorie reduction usually results in weight gain rather than weight loss. Your body needs a baseline level of calories to sustain basic physiological functions and when you dip below that baseline, your metabolism will drop. On an extremely low-calorie diet (fewer than 800 calories per day).
Liquid calories are essentially empty calories, even if they come from fruit juices. Although fruit juices contain healthy nutrients, they lack the fibre of whole fruits and just provide a shot of sugar into the bloodstream. Drinks like creamy, sugary coffee, soft drinks and soda are loaded with calories and are counter-productive to dieting. If you’re trying to lose weight, stick to water; you’ll stay hydrated and avoid the extra calories.
GIVING UP CARBS AND FATS COMPLETELY
While cutting down on carbohydrates and fats from your diet is necessary while trying to lose weight, completely doing away with them is not a good idea. Instead, avoid refined carbs and get your required 50 grams from vegetables and select fruits such as berries and high-fibre sources. Low-fat diet risks include hormone imbalances and insulin resistance commonly linked to diabetes, weight gain, gut problems, cognitive disorders and more.
HIGH ALCOHOL INTAKE
Alcohol inhibits the breaking down of nutrients by decreasing secretion of digestive enzymes. Also, alcohol or fruity cocktails are high on calories and add to your body fat, thus hindering the burning of calories by the body. A glass of wine has around 150 calories, a shot of vodka or a pint of light beer, 100. For every drink you have, you need to subtract something else from your diet or log an extra half hour on the treadmill.
EATING CANNED OR PROCESSED FOODS
Consuming potato chips, sugary drinks, processed meat and unprocessed red meat regularly are all linked to weight gain. Refined fructose, typically in some form of corn syrup, is now found in virtually every processed food you can think of, and fructose tricks your body to consume more calories and store fat. Unlike whole foods, which contain a mix of carbohydrates, fats, proteins, fibre and water to help you feel satiated, processed foods.