EATING LESS BUT NOT LOSING
Trying to slim down & feeling frustrated?
If you’re giving it your all but the number on the scale still isn’t budging,
you may be sabotaging yourself in spite of your best intentions.
You eat fake foods
- We admit that pre-packaged weight-loss products like shakes & bars are convenient,
but they may not be helping you to lose weight in the long run. - You never feel satisfied after you eat something like that, because it’s just a bunch of
processed stuff - There are lots of more healthieroptions with the same or fewer calories, like a cheese stick
or a serving of plain nonfat Greek yogurt with fresh strawberries.
You stay up to late
- Sure, you need to log time at the gym, but to lose weight, you also need to log time in
your bed. - Skimping on sleep, especially sleeping less than 5 or 6hours a night, can slow your
metabolism & cause hormonal changes that hurt your weight-loss efforts. - Being tired may also make you eat more.
- One recent study found that people who don’t get enough sleep consume an
extra 500 calories a day.
You exercise too much
- Exercise is important, but being too focused on it can backfire.
- Many people think that if they exercise they will magically lose weight & then they get
frustrated if they don’t lose weight. - About 80% of dieting time & energy should be focused on nutrition & 20% on exercise.
- You don’t have to exercise 6 or 7 times a week.
- Give yourself some time shopping & planning healthy meals
You always choose the salad
- Contrary to popular belief, heading for the salad bar may not be your best option.
- Salads may not contain enough carbs to help control hunger hormones.
- Diet doctors suggests a healthy soup & sandwich instead or tossing a serving of brown rice, lentils, or garbanzo beans into your greens.
- Beware of high-calorie salad bar additions like blue cheese & candied walnuts.
You’re a high-calorie health nut
- Just because a food is healthy doesn’t mean you can eat a ton of it.
- Switching from white bread to whole wheat bread, eating nuts instead of chips, using olive
oil instead of butter are all healthy changes. - But they aren’t low-calorie substitutions, so portion control is still key.
You eat too early
- Popular wisdom says not to eat in the evenings, but that may not make sense unless you
turn in extra early. - People eat at 6:00 & stay up until 11:00 or midnight, so their bodies are naturally asking
for 'fuel' again. - It’s best to aim to eat 70% of your calories before dinner & 30% at dinner, but it doesn’t
matter how late dinner is. - Healthy eating in the early evening can prevent a late-night binge on ice cream or cookies.
Don’t be a loner
- The friend system works for dieting, too.
- Studies show that support from friends & family increases the likelihood that women will
lose weight. - It also helps to include advice from a weight-loss counselor or encouragement from online friends.
You never snack
- To keep your metabolism at its peak, you need to eat every 3-4 hours.
-
People think they need to eat less frequently, but really they need to eat more often,
in smaller amounts.
You don’t have a diary
- One large-scale study found that keeping a daily food journal doubled the amount of weight participants lost.
- Researchers speculate that simply writing down what you put in your mouth makes you more accountable & cuts your daily calories.
- Create your own food log or use one of the many available for free online.
You don’t like water
- Substituting water for sugary sodas & even for juices can make a major dent in your daily calorie count.
- Drinking water may also help you manage your appetite.
- In one study, people who drank 2 glasses of water before eating a meal consumed up to 90 fewer calories.
You skip breakfast
- There’s lots of evidence that people who eat breakfast tend to have healthier weights,
so start the day right by making time for a morning meal. - Experts say whole-grain cereal is one of the best breakfast choices for dieters.
- It’s quick and easy, too—so there goes the excuse about not having time before work.
You hate to cook
- Restaurant meals are frequently more caloric than home-cooked ones, so find some healthy recipes.
- When you do eat out, consider splitting a meal with your date or asking the water to serve
you half of your meal & have the other half boxed up to go
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Breakfast Full Of Protein | Best & Worst Carbs
Foods That Can Really Ruin Your Diet
The Diet Directory has more pages!
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