But if you’re like most people, you are very aware of your weight
with its ups and downs, and every time a pair of jeans feels suddenly
tighter you know deep down inside they didn’t shrink in the dryer.
Every day we make small choices that make a big difference to your
weight. Because we hardly think about these small choices, the weight
creeps up until it’s time for a full plan of weight loss action. Instead
of waiting until it gets to that point, start spotting these six diet
saboteurs that may be slowly but surely adding inches to your waistline.
Uninhibited Weekends
Researchers have found that people eat significantly more on
weekends without even noticing it; especially on Saturdays when fat
consumption is at its highest. Those extra weekend calories can quickly
add up.
To avoid overindulging on the weekends, pay special attention to
portion size and limit your alcohol consumption. Alcohol is full of
empty calories and it lowers your inhibitions enough to cause you to eat
foods and amounts you wouldn’t normally.
Eating On the Run
Who hasn’t walked and scarfed down lunch at the same time? When
you’re in a hurry the first thing you sacrifice is usually time to sit
down to a decent meal. Eating on the run can cause you to eat too
quickly for your body’s hunger and satisfaction signals to keep up. If
you take less than 20 minutes to eat a meal, you could be setting
yourself up for cravings and overeating. To avoid this, sit down and
slow down before you eat.
Plus-Sized Portions
Over the last 50 years, restaurant portions have grown out of
control and so have our weights. We’ve become so used to the huge
portion sizes that they seem normal now. Cook at home instead of eating
out and use a smaller plate for your meals. Remember that half your
plate should be filled with vegetables and one fourth with a lean
protein. If you must eat at a restaurant ask for a doggie bag before
you eat and pack up the excess portion to avoid digging into too much
food.
“Luxury” Coffee Shop Beverages
Your daily coffee supreme with the works from the coffee shop may
be adding a significant amount of calories to your diet. Those specialty
drinks can cost you about 370 calories and 15 g of fat. Instead, choose
a regular coffee with two tablespoons of sugar and you’ll cut about
17,000 calories a year from your diet, which is almost 5 pounds.
A Dieting Mindset
Food is essential to live. Food is not the enemy, and any diet
that tells you otherwise is not good for you. Being stuck in the dieting
mindset can cause you to go on a rollercoaster of losing weight just to
stop dieting and put it back on. Yo-yo dieting is bad for your health.
It causes your body to slow down your metabolic rate and initiates
cravings. To get to and maintain a good weight, you need to follow a
balanced and nutritious diet.
Skipping Meals
Skipping meals is another way to wreak havoc on your metabolism.
Your body might store extra fat to prepare for other missed meals.
Instead of skipping meals, eat small nutritious snacks such as a handful
of nuts or fiber rich cereal when you can’t get to a complete meal.
Try not to eat after 7 p.m. when your metabolism is at its lowest.
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