Not eating enough food, often enough.
Skipping breakfast, long breaks in between eating or extreme calorie restriction is not going to help you achieve sustainable weight loss. Instead choose foods that are high in nutrients that will keep your sugar levels from spiking, keep you fuller for longer and your energy levels up.
Make sure you are eating small meals every 3-4 hours rather than large meals 3 times a day. This will ensure your metabolism is revving at its optimum minus exercise from sun up to sun down. if you "forget" to eat set yourself some alarms.
Drinking only when thirsty.
By the time you feel thirsty, your
body is already dehydrated. Often thirst is mistaken as hunger causing you to
consume more calories when you actually need hydrating.
Drinking water
throughout the day helps your metabolism, flushes out toxins, assists in regulating
blood sugar and keeps you regular. You should be drinking approximately 3
litres of water a day and even more if you fit in some exercise.
Not making time to unwind and relax
When someone is stressed their body
releases a hormone called cortisol. If your body is working overtime trying to
deal with stress it can hinder weight loss.
When a person is under extreme
pressure or stress the body releases adrenaline, cortisol and corticotrophin
releasing hormone (CRH) .Initially this gives you energy (like in a flight or
flight response) however both adrenaline and CRH are both short lived while cortisol hangs around in the body longer which can make you feel hungrier than
normal.
Try to incorporate some deep breathing/meditation and stretching into
your day so help stop cortisol having too much influence in your body. Green tea also helps reduce cortisol.
Having one bad day and giving up.
Fell off the bandwagon for a day?
Maybe two? Don’t punish yourself over it. Most of us do it one time or another.
The important thing is that you don’t continue the cycle.
Increase your water
intake, get out in the fresh air for some exercise and continue back into
healthy eating patterns. Your body will forgive you as long as you right the
wrongs of the weekend during the week.
Throwing portion control out the window because the food is “healthy”
Just because something is healthy doesn’t mean you should consume it like its going out of fashion.
For example the
average woman should consume between 100-150g lean protein per meal. This is
about the size of your palm NOT your entire hand. A Man should consume between
150-200g protein per meal unless of course you are an athlete of some sort.
Fruit should be consumed sparingly as too much can spike sugar levels causing
you to “crash” Also all the fructose will convert to fat if the body doesn’t use
it through exercise.
Vegetables such as celery and cucumber can be eaten to your
heart’s content as you burn more calories with the action of eating them than you
actually consume.
Thinking that all need to do is "diet" to lose the weight.
Well its right to a point, you will
lose some weight. But your efforts could come to a full stop. Combining exercise with a proper nutrition plan allows
you to build lean muscle which in turn will assist the body in burning fat. So
you will be able to burn fat while sitting!
This doesn’t mean of course that
once you have got to your goal weight that you get to become lazy. Exercising will
also potentially make the weight loss faster. Incorporate a mix of cardio and
weights for best results.
And remember not however go by the numbers on the scales. Muscles weigh
more than fat so you could end up feeling like you are not making progress.
Measure your progress by the fit of your clothes.
No comments:
Post a Comment