Obesity is an epidemic that everyone wants to get rid of. So if you’ve gained some extra pounds, the urge to lose them right away can sometimes lead you to make mistakes. In our overzealousness with all the misinformation on the internet, there’s a good chance we Make mistakes without knowing it, such as doing the wrong exercise or eating the bad thing.
We have a list of the most common eating mistakes to prevent you from making mistakes at the dinner table. You may also commit some of these crimes!
1-Thinking that all calories are the same
All calories are not equal; there are good and bad. Calorie intake is good when eating vegetables and poor when eating large burgers. This is because the amount of insulin the body releases depends more on the type of calories you burn than the number of calories you consume.
2-Choosing only low-fat or diet food
Processed low-fat or “diet” foods are often considered ideal for weight loss, but this may not always be true. Many of these so-called healthy foods often contain sugar to improve their taste.
So instead of filling you up, low-fat foods are more likely to make you hungrier, and you may end up eating more. You better Opt for a nutrient-dense mix of minimally processed foods that are healthier.
3-Not eating enough protein.
If your goal is to drop weight fast, protein is the single most important nutrient. A high-protein diet can improve metabolism reduce appetite, and positively affect several weight-regulating hormones. It also helps preserve muscle mass during weight loss. A diet containing about 0.6–0.8 grams of protein per pound may help control appetite and improve your body composition, a study found.
4-Lacking fiber in your diet
Adding enough fiber to your meals can help reduce your appetite by filling you up. Fiber also aids weight loss by allowing the body to absorb fewer calories from other foods. Studies show that doubling your daily fiber intake can reduce absorption by up to 130 calories. You can add fiber to your diet by switching to brown whole-wheat bread instead of regular white bread, for instance.
5-Eating often, even if you are not hungry.
If we’re trying to lose weight, we’re often advised to eat smaller portions multiple times a day rather than 3 large meals a day. However, this is not true. Eat only when you are hungry is the key to losing weight. Even if you eat less, you can unknowingly lead to too many calories throughout the day.
6-Follow the advice not to skip breakfast.
Another advice we often hear is not to skip breakfast without considering our appetite. This advice is not entirely correct. One study found that people who skipped breakfast consumed more calories at lunch than those who ate breakfast. However, when calories were consumed for the day, it was found that they reduced their intake by an average of 408 calories.
7-Drinking packaged fruit juice
People struggling to lose weight mostly stop drinking soft drinks and other sugar-sweetened beverages. But they often replace it with packaged fruit juice. Even 100% fruit juice contains enough sugar to correct your weight loss plan. For example, 12 ounces of unsweetened juice may contain About 36 grams of sugar. That’s more than 12 ounces of soda.
8-Don’t eat all single-ingredient foods.
The biggest culprit behind weight gain is highly processed foods. Research shows that processed foods are a major contributor to the current obesity epidemic. If you care about your health, your best bet is to eat whole foods because they are self-limiting, making them very difficult to overconsume.
9-Eat a lot and don’t include fresh fruit in your diet.
Last but not least, eating too much and not including fresh fruit in your diet can still make your weight loss dreams a dream. The best fruits for weight loss are watermelon, pear, apples and grapefruit.
When shopping, it is advisable to only buy foods that you know can be eaten fresh. Storing your refrigerator unnecessarily can cause you to eat more than you originally planned.
So what mistakes did you make? Share your little secret with us in the comments below. If you like this article, please don’t forget to share.