3 Blunders To Avoid On Your Weight Loss Journey

3 Blunders To Avoid On Your Weight Loss Journey

3 Blunders To Avoid on​ Your Weight Loss Journey
There are times on​ your weight loss journey when progress can come to​ a​ halt. ​
Days or​ weeks can go by without you seeing movement on​ the​ scale,​ and​ it​ can get downright frustrating. ​
After working with thousands of​ clients,​ I’ve noticed certain patterns that can cause this weight loss stoppage. ​
Here are 3 of​ those patterns.
1 Eating more than you think you are.
Weight Watchers,​ Jenny Craig,​ Zone Delivery Service,​ and​ other diet systems have one undeniable benefit to​ them they define for the​ average person how large an actual serving is. ​
Most of​ us underestimate the​ volume of​ food we​ eat and​ consequently,​ underestimate the​ number of​ calories we​ consume in​ a​ day. ​

By fixing in​ your head what a​ serving size or​ portion of​ food looks like,​ we​ can better estimate and​ consequently,​ evaluate and​ calibrate the​ amount of​ food we​ eat at ​ each meal. ​
Keep in​ mind,​ when it​ comes to​ weight loss,​ you need to​ take in​ less calories than you burn each day.
Two good rules of​ thumb
A portion of​ meat 3 oz is​ the​ size of​ a​ deck of​ cards. ​

A portion of​ carbohydrates 1 cup is​ the​ size of​ a​ tennis ball.
Please remember to​ fill up on​ nonstarchy vegetables they are full of​ nutrients,​ have very little impact on​ blood sugar,​ and​ contain little in​ the​ way of​ calories. ​

2 Not eating frequently enough.
It is​ a​ social custom to​ eat three square meals a​ day. ​
While this may do for social purposes,​ for weight loss,​ you will want to​ aim for more frequent feedings. ​
it​ is​ recommended that you consume a​ minimum of​ 56 small meals each day. ​
By doing so,​ your body gets the​ signal that food is​ abundant,​ and​ there is​ no need to​ conserve energy. ​

Additionally,​ frequent feedings maximize your metabolism,​ as​ your body is​ constantly busy,​ burning calories by digesting your meals. ​
By not letting too much time pass between meals,​ you stabilize blood sugar levels since they never really get the​ chance to​ drop. ​
By keeping your blood sugar stable,​ your hunger levels are minimized,​ decreasing the​ chances that you will be tempted to​ overeat at ​ your next meal. ​

3 Choosing to​ drink your calories instead of​ eating them.
This is​ a​ very common problem among those attempting weight loss,​ due to​ the​ abundance of​ healthy diet smoothies,​ protein concoctions,​ and​ weight loss shakes. ​
There are 2 factors to​ keep in​ mind when relying on​ these liquid meal replacements. ​

First,​ many of​ the​ liquid diet shakes on​ the​ market and​ all fruit smoothies have an abundance of​ sugar in​ them. ​
This causes an immediate surge in​ energy followed by a​ huge crash due to​ the​ release of​ insulin to​ control the​ blood sugar rise. ​
This dramatic shift in​ blood hormone levels particularly insulin levels is​ something you want to​ avoid,​ both for health reasons and​ for weight loss. ​

Secondly,​ most weight loss shakes are devoid of​ fiber. ​
Fiber is​ one of​ your most precious allies when you are dieting. ​
it​ helps you feel full and​ blunts the​ rise in​ insulin levels when all that sugar hits your bloodstream. ​
While fruit smoothies do contain some of​ the​ fiber from the​ pulp of​ the​ fruit,​ a​ better strategy would be to​ eat the​ actual fruits contained in​ the​ smoothie. ​

Lastly,​ the​ amount of​ calories that can be concentrated into a​ shake or​ smoothie is​ far greater than the​ equivalent volume of​ actual food. ​
a​ 16 oz fruit smoothie may contain as​ many as​ 600 calories,​ and​ will not fill you up all that much! On the​ other hand,​ eating 600 calories of​ fruit will prove to​ be much more than the​ typical person can manage in​ a​ single sitting at ​ least,​ I ​ personally don’t know anyone that can eat more than 2 pounds of​ bananas at ​ a​ single sitting!. ​

Think about it​ when making major dietary changes,​ you want to​ get the​ most out of​ your calories. ​
Wouldn’t you rather fill up,​ rather than drink something and​ be hungry again soon after?

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