5mistake during weight loss
1. Skipping meal
In the spree of losing weight usually people start skipping meal, and it gives an feel of weight loss. Instead of skipping the meal cut the calories.However, this backfires. Research shows that people who skip meals, particularly breakfast, are more likely to be overweight. In fact, they typically end up so overly hungry at their next meal that they can’t make a rationale decision to choose a healthy option—and what’s more, they give themselves the license to eat more than they should, justifying the extra because they ate less earlier in the day.
Its alwys okay if a high fiber food with protein rich food could be a great meal.
2. Drinking your calories
You love your smoothie for a snack, Gatorade® while you work out, an afternoon latte/ tea, a few cocktails. Your brain doesn’t compensate for liquid calories by making you feel any less hungry, so you wind up overconsuming calories.
-Add calorie-free pizzazz to your water or seltzer by tossing in slices of limes, lemons, oranges, cucumbers and/or strawberries; the great flavor of these foods will seep into the water and add a refreshing twist.
-Stick to water during exercise if you aren’t working out intensely for more than 90 minutes.
-Tally up your liquid calories and swap them for food instead and drink water. Goodbye large glass of orange juice (and the 240 calories in it); hello glass of water and an orange (60 calories).
3. You eat too much sodium and think it doesn’t matter
You don’t have high blood pressure and you sweat out salt when you exercise. But most of us consume two to three times more salt than we should. Salt increases hunger, thirst and cravings—and it makes your fat cells denser. Plus it makes you retain water and bloat—which means that, despite working hard to lose weight, you may weigh more after a salty meal due to water retention. This can make you feel discouraged and throw in the towel on your weight loss efforts. Instead, try this:
-Prepare foods yourself so that you can control the salt.
-Eat more fresh foods like fruits and vegetables, which are naturally low in sodium. Cut back on packaged foods, such as canned soup, lunch meat, frozen meals, flavored rice, dressings, sauces and snacks. The majority of the sodium we consume comes from processed and prepared foods
-Check labels for sodium content. Often simply switching between brands can save you hundreds of milligrams sodium.
-When dining out, ask that your food be prepared without salt and order sauces on the side. Chefs are experts with herbs and spices so your food will still taste great.
For more tips and easy tricks to reduce salt in your diet, check out our book The Secret to Skinny: How Salt Makes You Fat.(from ACE guide)
-Mix veggies into whatever you’re already eating. Toss them in pasta and soups, add them to pizza and omelets.
-Stack sandwiches with lettuce, tomato, peppers, mushrooms and sprouts.
-Wrap sandwich fillings with lettuce rather than bread. Or slice cucumbers and zucchinis length-wise and use in place of crackers and breads.
-Dip veggies in hummus for a snack.
For more suggestions and more than 100 recipes that include vegetables, please check out The Nutrition Twins Veggie Cure.
-Record what you eat and use an online program like to see how quickly those little bites are accumulating.
-Try taking several fewer bites than usual at each meal. This will save roughly 200 to 300 calories a day, helping you to lose half a pound a week—that same half pound that can easily creep on with those same bites!
note :info from ACE BLOG OF Nutrition Twins
1. Skipping meal
In the spree of losing weight usually people start skipping meal, and it gives an feel of weight loss. Instead of skipping the meal cut the calories.However, this backfires. Research shows that people who skip meals, particularly breakfast, are more likely to be overweight. In fact, they typically end up so overly hungry at their next meal that they can’t make a rationale decision to choose a healthy option—and what’s more, they give themselves the license to eat more than they should, justifying the extra because they ate less earlier in the day.
Its alwys okay if a high fiber food with protein rich food could be a great meal.
2. Drinking your calories
You love your smoothie for a snack, Gatorade® while you work out, an afternoon latte/ tea, a few cocktails. Your brain doesn’t compensate for liquid calories by making you feel any less hungry, so you wind up overconsuming calories.
-Add calorie-free pizzazz to your water or seltzer by tossing in slices of limes, lemons, oranges, cucumbers and/or strawberries; the great flavor of these foods will seep into the water and add a refreshing twist.
-Stick to water during exercise if you aren’t working out intensely for more than 90 minutes.
-Tally up your liquid calories and swap them for food instead and drink water. Goodbye large glass of orange juice (and the 240 calories in it); hello glass of water and an orange (60 calories).
3. You eat too much sodium and think it doesn’t matter
You don’t have high blood pressure and you sweat out salt when you exercise. But most of us consume two to three times more salt than we should. Salt increases hunger, thirst and cravings—and it makes your fat cells denser. Plus it makes you retain water and bloat—which means that, despite working hard to lose weight, you may weigh more after a salty meal due to water retention. This can make you feel discouraged and throw in the towel on your weight loss efforts. Instead, try this:
-Prepare foods yourself so that you can control the salt.
-Eat more fresh foods like fruits and vegetables, which are naturally low in sodium. Cut back on packaged foods, such as canned soup, lunch meat, frozen meals, flavored rice, dressings, sauces and snacks. The majority of the sodium we consume comes from processed and prepared foods
-Check labels for sodium content. Often simply switching between brands can save you hundreds of milligrams sodium.
-When dining out, ask that your food be prepared without salt and order sauces on the side. Chefs are experts with herbs and spices so your food will still taste great.
For more tips and easy tricks to reduce salt in your diet, check out our book The Secret to Skinny: How Salt Makes You Fat.(from ACE guide)
4. You skimp on veggies.
Roughly 60-70 percent of people do this. If you don’t get your servings of veggies (about 2.5 to 3.5 cups for most people), you’re likely falling short on fiber. Fiber slows the digestion of food and helps to keep you feeling full. Fiber prevents blood sugar spikes and crashes and the subsequent overeating by providing a gradual release of energy from food.-Mix veggies into whatever you’re already eating. Toss them in pasta and soups, add them to pizza and omelets.
-Stack sandwiches with lettuce, tomato, peppers, mushrooms and sprouts.
-Wrap sandwich fillings with lettuce rather than bread. Or slice cucumbers and zucchinis length-wise and use in place of crackers and breads.
-Dip veggies in hummus for a snack.
For more suggestions and more than 100 recipes that include vegetables, please check out The Nutrition Twins Veggie Cure.
5. You don’t sweat the small stuff.
Why I am not losing weight even following a strict diet plan. The reason might be eating extra bites of your kids food, tasting food/ desertes, extra pats of button your bread etc it gets accumulate. It would surprise you that research shows that these extra calories often fall around severl hundred calories and can prevent a healthy weight loss of a 1 pound per week.-Record what you eat and use an online program like to see how quickly those little bites are accumulating.
-Try taking several fewer bites than usual at each meal. This will save roughly 200 to 300 calories a day, helping you to lose half a pound a week—that same half pound that can easily creep on with those same bites!
note :info from ACE BLOG OF Nutrition Twins
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