I can't lose weight for a long time, and that's itto no avail? Most likely, some common diet mistakes are to blame. Experts are sure that even when on a diet, most people consume more calories than they should. There is often a huge discrepancy between what we should do to lose weight and what we actually do. First of all, stop thinking about your diet all the time. Instead, review your eating habits that may be the cause of weight gain. Strict adherence to a diet and obsession with it can create an obsession with food, increase cravings for certain foods, and lead to capitulation, when you believe that any effort is hopeless and give up in advance. Unfortunately, we do not realize how quickly calories add up. An extra spoonful of salad dressing - plus 75-100 calories, an extra spoonful of butter - another 102 calories, an almost weightless bag of chips with a sandwich for breakfast - another 162 calories. Tasting your food as it’s being prepared, drinking high-calorie coffee with breakfast and wine with dinner, finishing your kids’ food at lunch – these are just a few of the bad habits that can ruin your weight loss efforts. However, you can burn calories as you eat them. You just need to avoid dieting mistakes – tiny loopholes through which calories sneak into your diet without you even noticing. Mistake #1: Eating Too Fast Remember, no one is going to reward you for finishing your meal in record time – unless you’re competing in a hot dog eating contest! Unfortunately, due to our chaotic lifestyles, many of us have developed the bad habit of finishing our food in minutes.
Mistake #2:irregular eating habitsAccording to research, people who regularly skip breakfast weigh more than those who do the opposite. The misconception that the less often you eat, the fewer calories your body accumulates is, unfortunately, very common. In reality, with irregular eating habits (less than 3 times a day), we consume much more calories than when we eat normally.Try to eat at least three times a day. Always start your day with a nutritious and healthy breakfast, but the choice of foods should be thought out. A healthy breakfast should provide the body with both protein and fiber. Sample menu: one egg, whole grain toast, half a grapefruit - this is only 250 calories, and the feeling of satiety will not leave you until lunch.Mistake #3: Consuming high-calorie drinksSo-called "AB;liquid" Calories contained in alcohol, fruit cocktails, coffee with cream and sugar, sweet juices, tea and carbonated sweet drinks can make it much more difficult to lose weight. Try to replace high-calorie drinks with drinking and carbonated water, skim milk, vegetable juices and fresh fruit juice (small portions). Limit alcohol consumption, choose light alcoholic drinks. Mistake #4: Large portion sizes Nutritionists recommend using the following tricks to reduce portion sizes:
- Leave a few pieces on the plate.
- Use small plates and bowls.
- Check portion sizes periodically using a measuring cup.
Mistake #5: Choosing unhealthy and high-calorie sauces and seasonings
Not only are we exceeding the portion sizes,but we also season "diet" salads and other dishes with high-calorie dressings and sauces - mayonnaise, croutons, cheese, etc. Mistake #6: Mindless Eating Mindless eating (when you mindlessly put whatever you can get your hands on - chips, croutons, candy, cookies) usually accompanies watching TV or reading a book. First, try to get rid of the habit of constantly chewing something when you rest or relax. Replace high-calorie snacks with a cup of tea, a glass of water, or sugar-free chewing gum. If you can't resist temptation, take some food out of the bag or container and hide the rest.
