It is not always an easy task to lose weight. Be careful of miracle solutions or miracle diets who promise a quick fix to remove extra pounds or kilos from your body. In order to reach your health weight, it is important to get a holistic approach first, find the reason that causes those extra pounds, and then come with a solution according to your individual needs.
However, in any circumstances, there are some basic principles to be followed. To contribute reducing your waist measurement, here are 5 common mistakes to avoid:
Mistake #1 :Buy products labeled fat-free or low-fat.
When removing fat from a product, taste is removed as well. So in order to make it tastier and appeal to your taste buds, the food industry adds sugar or salt, carefully hidden in additives, thickeners, sweeteners and so on. The end result is insuline spikes and empty calories in your body!
It is best to eat foods that are closest to their natural state, with no allegations, substitutes or unnecessary additions. For instance, did you notice that and avocado does not come labeled fat free? For more about fat-free, read this.
Mistake #2 : Eliminate fat because it makes you fat.
Fat is an essential fuel for the proper functioning of the body and cells and among other things it helps the absorption of vitamins A, D, E and K. In reality, what is very important is the quality of the fat you are eating. We find good fats, called essential, in wild fish, nut oils, good quality olive oil, avocados, etc. Bad fats, called saturated fats, are downright offensive and unnecessary. They are found in fried foods, store bought snacks and biscuits, fast-food, etc.
What is important is to focus on the quality and quantity of the fat that your are consuming and to learn how to cook them properly.
Mistake#3 : Not take time to chew your food.
According to various studies, overweight people chew less. What is the advantage of eating slowly (seated please) and chewing well your food instead of swallowing it quickly? When you take time to chew:
1 – food becomes more digestible ,
2 – the feeling of satiety is triggered and you end up eating less,
3 – histamine released by the brain increases the metabolism of lipids,
4 – bonus: you enjoy tasting food!
Mistake #4: Skip meals in order to lose weight.
When the body is deprived of food it makes you gain weight. It is a question of metabolism. When you skip repeatedly meals, you end up snacking unnecessarily and come next meal you eat more and too fast.
It is best to eat at regular times as much as possible, while respecting satiety signals .
Mistake #5: Eat a little of everything in moderation.
Obviously we are talking of eating “a little fried food ,” ” few pastries ,” ” a little sausage ” drink “a little soda ” … What is the relationship between this principle and your waistline ? When you allow yourself to eat a bit of everything, studies have shown that one ends up eating more bad foods for health.
Unless you have a particular health problem, it is best to eat of everything that is healthy, natural and good, in moderation.
In conclusion, these are some common mistakes. In a general way, weight loss and maintaining a stable weight depend on applying healthy eating habits along with regular physical activity.
Nutritherapy (therapy by way of nutrition ) may be useful to recommend an individualized dietary approach !
That being said, here is an easy recipe of silky green smoothie. Cheers !
- 1 C Coconut water (or nut milk)
- 1 banana
- 1 handful spinach leaves (about ½ C)
- 1 Tbsp almond butter
- 1 tsp spirulina (or any other protein: Hemp, Whey, Chlorella, etc.)
- 1 date (optional)
- Put all ingredients in an blender. Blend till smooth consistency. Enjoy!
HealEverything in Moderation – Dietary Diversity and Quality, Central Obesity and Risk of Diabetes. http://journals.plos.org/plosone/article?id=10.1371/journal.pone.0141341