Losing weight is a hard process and not everyone can successfully follow it and obtain wanted results. You may have been making certain mistakes that hinder the process of weight loss of which you may have not even been aware of it. Nutritionists have analyzed the reasons for this occurrence and explained the reasons that hinder the weight loss in the magazine Prevention.
It goes without saying that when you intend to lose weight you need to follow a healthy and balanced diet, a regular physical activity and have a strong determination in achieving your goals. But, there is something more to it that will offer the wanted results. Here they are:
Common Nutrition Mistakes that Make You Fat
- Extreme eating habits
Following a draconian diet is the worst thing to do when intending to lose weight. According to a released study in the Journal of Health and Psychology, implementing a diet that is based on the binary principle of “black or white” will never offer the wanted results. As per the findings of the dietitian Bari Stricoff, the person that is affected by extra pounds and wants to eliminate them should gradually lower the intake of fat and sugar and start to consume more fiber in order to obtain optimal results.
- Unhealthy look on food
If you immediately discard the food products that have offered pleasure to you, then the diet that you follow may not be successful. In the end, you may even dislike the healthy ingredients and as a result of frustration turn easily to the other food products triggering the yo-yo effect. According to Rachel Fine, a nutritionist and director of a nutrition consulting agency, people who intend to follow a diet and change their life habits should not to completely deprive themselves from the food that offered them comfort like a piece of chocolate cake. You are allowed to treat yourself once a week, and gradually your body will accept the healthy ingredients and the unhealthy ones will get eliminated naturally and easily.
- Control your portions
This is very important according to Werner, as they have a main part in the weight loss. For instance, you should not eat double portion of bread with avocado although it is a healthy meal. The healthy foods need to be taken moderately if we want to successfully lose weight.
- Salads are not necessarily healthy meals
Dr. Mike Russel emphasizes the need of lookout of what type of salad we eat, especially in a restaurant. The sauces that they are used are not necessarily healthy in fact they can be packed with calories. Therefore, when ordering a salad, make sure that the addition to them is based on only two caloric ingredients like cheese or nuts.
- The scale obsession
When dieting do not obsess yourself with the number that shows on the scale but focus on the efforts you put on daily basis. In the beginning of dieting there cannot be a drastic change on the scale, especially not in the first days, as per nutritionist Jenna A. Werner. You need to focus on your general well-being and not on the number of your scale as that number does not mean much if you are not pleased with yourself and do not feel comfortable in your own body.
- Wrong conception of pounds
People often panic when they check the number of their scale and realize that it has not moved despite all their efforts. They should be aware of the fact that not all pounds are the same, some are due to fat, and others can be due to muscle gain as a result of performing a physical activity. According to the renowned nutritionist with a master’s degree in public health, Abby Sauer, exercise is of vital importance when the female gender is concerned as they tend to lose up to 8% of muscle after each past decade.
- There are no quick results
You cannot have everything right know, especially not when your weight is concerned. This will lead you to choosing the worst options when dieting which will not bring any good but only great harm on the long run. As per the nutritionist Stricoff, “the key is to set realistic goals, take time and exercise regularly”.
- Do not compensate stress with food
When people are stressed mostly turn to the “comfort: foods like ice cream, chocolate, or desserts. They may boost your mood, but they also enhance your weight. Rania Batayneh, nutritionist and author of the bestseller “The One on One Diet” mentions this need of people to impulsively react when stressed in terms of food. She recommends to find a way how to curb our emotions which does not involve food consumption.