The begining of lifestyle change
- Dietitian.Lauren Hmede
- Feb 6, 2019
- 3 min read
Introduction:
Many daily habits really affect the effectiveness of weight loss plan. Ounce you read the article below and you will apply these small changes you will have a great result for sure.
1. Not Knowing How Many Calories You Consume
People who gain weight mainly consume more calories than their energy expenditure and they don’t rack their daily intake this will lead to excess weight gain.
2. Eating on Giant Plates
Dishware matters in terms of energy intake, when you use larger plates you tend to eat more as the portion size appear to be small and you tend to feel deprived from food, a smart jump could be using small plates and fill them with appropriate portion size.
3. Grocery Shopping Without a List
Create shopping list and stick to it for successful weight management. Do it in the weekends as you have free moment to think about meal plans for the coming week?
4. Not Having an Eating Plan
Follow healthy eating plan and choose whether three meals and two snack or six small meals. Plan ahead for your food.
5. Dining Out Too Often
Home-made food are less calories than restaurant meals, people who din out too often tend to gain weight as portion size in restaurants meals are oversized. If you choose to dine out stick to light and healthy choices in addition don’t eat all the food in your plate!
6. Distracted Eating
Screen time is related with overeating as you eat mindless and you tend to overeat.So in order to decrease overeating, try to make eating a single activity and slow down, take small bites, chew carefully, and be sure to consciously enjoy your food, as that way your brain and body will be satisfied and you will consume fewer calories.
7. Not Using a Scale to Weigh Yourself Regularly
Studies have found that when it comes to weight loss, weighing yourself regularly -- anywhere from once a week to daily can help you slim down. Don’t let the scale number affect yourself confidence. Scale is surely effective tool to control your weight loss, but remember that daily fluctuations in weight are normal. Weigh yourself in the morning, and always use the same scale.
8. Sharing Online Photos of Food
Replace unhealthy food photos by healthy inspiration as social media affect your food choices. Always remember that social media are for advertising. Rely always on healthy choices that fit your lifestyle.
9. Consuming Liquid Calories
Don’t drink your calories, if you feel thirsty drink water instead of sodas and carbonated beverages. Switch from juices to whole fruits. Enjoy your cup of coffee without creamy toppings and sugar.
10. Night time Nibbling
Let the fiber be the main course at your dinner and have your dessert as an evening snack. Late night time nibbling was linked to overeating and failure in weight loss plan.
11. Going “No Carb”
You cannot eliminate carbs from your diet plan,. Carbs are the major source of energy for your body and brain too. Instead limit the intake of refined carbs and processed food and replace them with healthy whole grains, fruits and vegetables that are loaded with fiber and antioxidant.
12. “Perfect-Eating” Syndrome
Don’t follow strict diet plan instead make healthy lifestyle changes and start always with small changes that make big difference.
13. Certain Friendships
Always support yourself with healthy people who can make changes to your life or instead you can create this environment with your firend.
14. Emotional Eating
Apply mindfulness to your meals. Mindfulness allows you to be fully present in the moment, including when you eat. This will help you become aware of when you’re truly physically hungry versus those times when your emotions are taking over. Keeping a diary that allows you to express your emotions on paper is a helpful tool to overcome emotionally-driven eating. When the urge to emotional eat strikes, have a plan in place to fill the void with something other than food.
15. Consuming Too Much Sugar
Sugar cravings is founded in many people so to decrease sugar intake you need to decrease intake of sodas and carbonated beverages even some food labelled as sugar free can be tricky. Try to take your sugar from natural resources like fruits.
16. Banking on “Diet” Foods
Pricey diet foods, sugar substitutes, “reduced fat” foods, diet sodas and other calorie-reduced items aren’t necessary to lose weight nd they are not always accompanied with diet sucess. Many studies suggest that sugar substitutes interfere with the body’s natural mechanisms to regulate caloric intake. In order to lose weight you should eat unprocessed foods like fruits, veggies, whole grains and lean proteins in moderation.
17. Skimping on Sleep
You need to have 7-8 hours of sleep to avoid weight gain as lack of sleep has been linked to increase secretion of ghrelin hormone and suppression of the hormone of feeling: leptin.
18. “No Time to Exercise”
Keep moving even you are not doing regular exercise you can still move for 20-30 minutes daily. So you can take stairs instead of elevator or you may have a meeting by walking.
Sources:
https://www.fitwoman.com/blog/making-lifestyle-change-wellness/
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