Piling on the body fat but not sure why? It’s time to identify your diet trouble-makers…
Are you slipping into common diet mistakes? Don’t worry, I am here to help you identify and correct them. I will tell you easy and effective ways to avoid them.
Many of you just keep wondering that they are eating healthy then why the number on the scales is not dropping?
Losing weight is not easy, and it gets even tougher when certain circumstances entice you into flawed eating habits.
To quote nutrition expert Gareth Nicholas: “Part of the challenge is being aware of what could be a danger, and making small changes to your diet.”
Here are the most common dieting mistakes and simple tricks to correct them…
1. Are You Eating Leftovers?: We all go through this at times – the kids have only eaten half their dinner, and before you know it, you eat the rest. But don’t worry, you are not alone. According to a research by the Almond Board of California, 90% of women in the UK admit to snacking mindlessly throughout the day. So it’s not a surprise to find how our healthy diets can become unbalanced.
Whereas your kids’ food might sometimes be super healthy, but nicking even a portion of oven chips or muffin top is surely not a right thing to do.
To quote dietitian Lucy Jones: “Snacking is important to help control hunger and provide essential nutrients.” But snacking on the right foods and keeping creamy pasta at bay is the key.
Diet Trick: According to dietitian Lucy: “If you’re a snacker, there are easy ways to ensure you’re still achieving a balanced diet. Almonds are a high source of fiber and just a handful (30 gms) a day can boost your nutrient intake. Research found that a mid-morning snack of almonds resulted in a reduced calorie intake during the rest of the day.”
Other healthier options are lightly salted popcorn, carrot sticks or fruit to keep your blood sugar steady until it’s time for your main meal.
2. Too Many Diet Disruptors At Your Work: Are you frequently lured by tea-break indulgences, birthday & anniversary cakes and lunch time excursions to the sandwich shop? A recent poll by Horlicks noticed that it’s not only the weekends or holidays that are bad for our diet, it can be going to office as well.
A large number of people divulged that workplace treats constantly disrupt our healthy-eating routine, with the coffee shop trips for hot chocolates or cappuccinos being the nastiest.
To quote Gareth Nicholas “The office can be a hotbed of unhealthy snacks and sedentary habits.”
Diet Trick: Circumvent office temptations by taking your own lunch and low-fat snacks. Switch over from calorific ready-made sandwiches and crisps to home-made salads and snacks carried from home. Elude the enticement of the office biscuit tin by having plenty of healthy foods to nibble on between meals like nuts and low fat crackers.
Consider low-sugar healthy options like Horlicks Light, to get around unconscious calories from sugary drinks.
3. A Night On The Town With Your Friends: Although a night out with your friends once in a while doesn’t harm, but if you go out frequently with your friends and you’re trying to be in good physical shape, ask them to help you and not attempt to wreck your diet by urging you to eat stodgy food or drink creamy cocktails.
Diet Trick: Whilst your friends might be swigging Piña Coladas or a creamy after-dinner liqueur, you can go for better options like a spritzer or spirit with slimline tonic water for a longer, more refreshing drink.
To quote nutritionist Helen: “Once you’ve been eating well for a few months you won’t actually want anything bad for you. You’ll be content having a salad with chicken or another protein meal without the carbs.”
4. Eating out: If you have to eat out a lot, may be due to your frequent travelling or working away from home and staying in hotels, endeavor to select healthier options than burgers, pizza and heavy pasta. A large salad is filling and good for you.
To quote nutritionist Helen: “Don’t get too stressed when you dine out, particularly if it’s infrequent, as you don’t have to spoil your outing. It’s all about how you eat every day – the odd treat doesn’t matter.”
Diet Trick: To quote nutritionist Helen: “Choose a main course salad, or a large side salad with added protein like fish, chicken or goat’s cheese. Another option is to have two starters rather than a main. Avoid the before-dinner bread, choosing olives instead if you’re feeling a little hungry. And when it comes to alcohol, just have one measure of a spirit or a small glass of wine.”
5. Eating Same Portion Size As Your Partner: Watch out your partner’s eating habits could be partly a cause for your weight gain. I have seen many individuals are quite slimmer before they meet their partner, but after that they slowly start gaining weight! To quote Helen Ford, a senior nutritionist at Glenville Nutrition Clinic: “If it’s your partner who cooks, gently encourage him to cut portions and make sure he’s using healthy, fresh ingredients.”
Diet Trick: To quote nutritionist Helen:
(i) Go for prudently with takeaways: “Try a grilled chicken kebab without the pitta, chicken tikka instead of korma, and cut out the carbohydrates.”
(ii) Take lead for the weekly food shopping and try to buy only healthy food so you face less enticement. “If you feel your meals are incomplete without carbs, try using quinoa instead.”
(iii) “Prepare meals together using wholesome ingredients and no carbs.”
And if all the above don’t work out, simply be firm and put smaller portions on your plate.
Total Fitness Tips
Here are some top diet tricks to stay away from the diet danger zones.
1. Use A Smaller Plate: A study carried out by Cornell University found that just curtailing your plate size from a 30cm to 25cm can cut down calorie intake by 22%. Using a smaller plate is an effective trick in rendering portions you are eating to look much larger.
2. Drink First: You feel very hungry when you get home and routinely lunge for food but sometimes our bodies misperceive thirst with hunger. Having a glass of water first will hedge this happening.
3. Take It Slow: It takes about 20 minutes for our brain to register when we are full – so when you eat in a hurry, you tend to eat more than you require. So make habit to eat slowly, so as to let your brain to catch up with the signals from your digestive system.
4. Eat Before You Shop: Hungry shoppers are likely to gobble more calories! Try to go shopping after having meal and you will stick to your shopping list.
5. Steer Clear Of Unhealthy Snacks: Don’t keep a supply of your favorite high-calorie snacks in the kitchen contemplating you’ll ‘just have one’ with that cuppa – but most of the time you will end up eating more, especially after a hard day. Start having low-calorific snacks around, so next time when you have a craving you’ll reach for healthy alternatives instead.
6. Heap Up On Veg: Enhance your salad or veg portion to half a plate. Apart from nutritious and delectable, veggies are low in calories and high in fiber as well to keep you full for longer.
About Author: Renu Bakshi, AKA Fitness Buffhq, is ISSA Certified Elite Trainer. He passed Personal Fitness Trainer Course, Nutrition Health Coach course & Specialist Exercise Therapy course from ISSA, USA obtaining + 97% marks. He shares his experience and knowledge about nutrition and effective workouts to get you in the best shape of your life, no matter how old you may be. The author says: “For me age is just a number!”
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