Now, these seven common mistakes in diet and nutrition that can make your diet … failed.
You do not get fat
Experts agree that low-fat diet is a good way to weaken the overweight. But what this research has recently shown that a minimum intake of healthy fats in fat (especially saturated only), combined with a diet high in fiber and protein, can help you lose weight. Thus, as said Penny Kris Etherton, Ph.D., RD, professor of nutrition at the University of Pennsylvania, will make you feel full longer. You were much harder to keep the program running weight loss.
Too many “prohibition”
Many women who memblack-list of your favorite foods. The reason, because there are several types of plans that all foods are dangerous and can do “with their bodies swollen.” You can see part of food, “says Dayle Hayes, MS, RD, nutrition consultant to Billngs, Mont . ‘When you get rid of one type of food group, then runs a variety of essential nutrients. “” Do “list of foods not to eat” is practically the oldest in the world of style of food, “says Robyn Flipse, RD, nutrition consultant. But what is important is like shopping or preparing food for themselves and make regular physical activity. For example, if you do not drink milk, eat dairy products or peanuts, it means losing the best sources of protein. If you avoid the consumption of rich fatty fish like salmon, sardines or tuna, then you are removing a source of omega-3 fatty acids are very important.
Click the “amnesia”
Research shows that many people forget what I ate every day, or pretended not to know what is not visible in the food (like the sauce, sugar or fat is hidden in food.) Furthermore, it is easy to “forget” the calories you can picnic. But remember, the body never lies. The results you see in the size of the buttocks, abdomen and thighs are larger.
“Once I took my friend all day and was so amazed at how easily forget what to eat,” says Ann Litt, MS, RD, LD, a nutritionist and author of Eating Right College Student Guide on Campus (Tulip Hill Press, 2000). “Too small bite and suck collected can be equal to a full meal if you are not careful,” he added.
Plans that do not fit your lifestyle
Having the desire to eat healthier and lose weight naturally very good. But, if not addressed proactively and personal, then the scheme with the best goal could lead to failure.
To make it happen, try your lifestyle and determine how it will succeed and is not for you. When you work around there is no healthy cooking, it never hurts to bring lunch from home. Or, try subscription rantangan to regain health and foods low in calories. Or always ordered a half portion of food when you eat.
Become a vegetarian? To be thin?
Do not eat meat at all that fat is lost? Think again. Because the reason is much better to be vegetarian, and weight loss is not one of them. Why? Many women who remove meat can not lose weight because they eat meat in large quantities.
In fact, in reality, a lot of “vegetarian weight gain instant, replacing the meat with a large portion of noodles, rice or pasta. However, all these foods contain calories, which is almost as big as the meat Indeed, it contains proteins that make it more powerful. In order to become a vegetarian need more to replace meat with tofu or just always eat vegetables every day. Being vegetarian is a process terrnasuk to create new forms of shopping habits and cooking.
To change slowly, trying to buy a vegetarian cookbook. That sounds good, if you consult a nutritionist to plan a good meal of the tongue and at the same time satisfy their nutritional needs.
Its weight of double-digit gain
It is very easy to gain weight up to two kilograms, but also very easy to reduce it again. You can scrape the excess weight of 2 kg in a month without making any adjustments that are essential for the number of calories you eat each day. To remove 1 / 2 kg, simply cut 3,500 calories may reduce the number of calories you eat or exercise more difficult to burn more calories. By reducing about 500 calories each day, you can discard 1 / 2 pounds per week, or about 2 kg in a month.
But if your weight has increased by 5 kg or more, then you need to do a little more. This could take at least two months, or whether to cut more calories of food per day and add your sports program. And, of course, this is not a realistic scenario.
To stop weight gain initially, create a log of calorie monitoring system and your emotions are associated with food. Then weigh yourself at the same time each week. So suggestions Dwan Jackson, RD, a spokeswoman for the American Dietetic Association. Better yet, if you check your body fat every month. In reviewing their progress regularly and make small adjustments to your eating habits and exercise, of course, can not be changed in the figures of the scale.
There is always a plan
It’s normal to be hungry, so instead of denying “the call of nature” is expected at the time of your time if you eat IAPAR just in time. Because otherwise, you tend to lose control and overeat. “Do not travel more than four to five hours without eating before,” advises Evelyn Tribole.RD, nutrition consultant in Irvine, California. “Bring your lunch to work, if no food in the canteen menu. Also, bring a healthy snack of fruit and nonfat yogurt, or boiled peanuts you can eat in a dining car or agreement interrupted.”
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