Surely there is something wrong if weight-loss efforts you do not also bring results. These errors must be caused by a variety of things. For instance, according to a poll conducted by Weight Watchers International Inc. And the American Dietetic Association, 90% of women in the United States think they have done a healthy diet. Though, in reality, only 1% who have been dieting correctly. How is the other? Guess for yourself!
Here are some reasons why your efforts to lose weight never succeed. Consider also the solution.
1. Excessive fat consumption
Indeed, fat-containing food was more delicious. No wonder when you find it hard to limit fat consumption to 30% of the total fat is needed every day. Most people consume in accordance with the needs of body fat every day, even more. In fact, research has shown that the more fat consumed, the less you absorb other nutrients. Consequently, you overeat. Your weight also increased.
Solution:
In general, the less you process the food, the lower the fat content in the body. Eat a baked potato instead of fries or potato chips or better eating wheat bread instead of a croissant. If you like to eat a salad, use mayonnaise or salad dressings are low fat. Limit your intake of sweet foods rich in fat once a week. Read the labels of packaged foods carefully. And when you buy canned food, choose the fat content of not more than 3 grams per 100 calories.
2. Never or rarely breakfast
You avoid breakfast because of fear of fat or wanting to lose weight? If yes, you’ve a wrong strategy. Breakfast can actually lose weight. The reason, with breakfast, you’re not going to ‘steal’ food when dieting. Moreover, skipped breakfast tantamount to making the body starves. Consequently, during lunch or afternoon your appetite increases. That will be even worse if you consume foods high in fat. Besides making your balance is reduced, with breakfast, you can better concentrate when you are workout.
Solution:
Make a habit of eating breakfast. Working with an empty stomach would be difficult for you to concentrate. However, avoid sweet food. This type of food can make you feel full, but also can make you drowsy. To control appetite, choose a balanced breakfast with carbohydrate composition. While fiber-rich foods, like vegetables, fruits and cereals, can stabilize blood sugar, so you feel full.
3. Never recorded
Most people do not really consider it important effort to record every food they consume and when they eat. Both of the amounts of healthy foods like vegetables and fruits, as well as a far from healthy predicate.
Solution:
Keep a diet diary, which is a record of your food intake every day. With a diet diary, you’ll be more careful every time you want to enter a food into your mouth. You see, you must write it in your notes. Diary will also help you find a situation that sparked you to eat too much and lead you to differentiate between conscious and eat dinner with lust.
4. Less fiber
Compared to eating fruits and vegetables, you may prefer to consume the cake, pastry, and donuts were added fat, sugar, salt, and possibly additives. In fact, these foods derived from wheat flour are one of the largest sources of saturated fat in your diet.
Solution:
You can substitute white bread, noodles, or cake with wheat bread, cereals, or pasta. For taste more delicious. You can mix cereal with fresh fruit or whole grain bread with sliced chicken breast meat and vegetables. If you like to snack, try to replace sweets with fresh fruits.
5. Sugar addiction
Nearly everyone loves sugar because it tastes sweet. That is why sugar was never absent from the dinner table or kitchen every household in Indonesia. Sweet taste is an important parameter affecting the level of consumer preference towards a product. No bans, healthy foods such as yogurt and oatmeal contain a variety of taste were also much sugar.
Solution:
Do not make it a habit to eat something sweet for dessert. Make that snacks as a special foods that exist only on the weekends. Read the labels to restrict the foods that include sugar as one of the main ingredient products. And likewise with the food that contains several types of sugars, such as sucrose or glucose. Reduce consumption of sugar or even, avoid carbonated beverages. Replace with a carbonated beverage without sugar.
6. Poor eating nuts and legumes
Legumes, such as soybean, red bean, green beans, and lentils, is the type of foods that are low fat, filling, rich in fiber, protein, and carbohydrates. Likewise with legumes such as peanuts and cashew nuts. These foods contain many nutrients are very good for women. But, unfortunately many legumes consumed only in small quantities.
Solution:
Add servings legumes and nuts. Do it gradually, more or less for a week, to allow the body to adjust to changes in the addition of fiber in your diet. If a little lazy to cook, you can buy ready to eat nuts. Importantly, note the concentration of sodium, salt, and food processing. In order not to get bored, you can make it with a wide variety of foods, for example, salad, soup, or mung bean porridge.
7. Consumption of calcium
Surely you already know the importance of consuming foods high in calcium to maintain healthy bones and prevent osteoporosis. Not only that, from a new study conducted by Creighton University Osteoporosis Research Center in Nebraska, the United States found that consuming calcium-rich foods most likely associated with a lower incidence of overweight by 70%. Unfortunately, there are still many women who consume less calcium foods and beverages. Many are replacing them with a high-fat cheese and precisely, with the reason does not like.
Solution:
Drink at least two glasses of low fat milk every day. That way, you have ‘save’ your bones, as well as get a delicious taste and nutrients that are adequate with stomachs are low in calories, but, if you do not like (or cannot) drink regular milk, try soy milk which is enriched by calcium, or salmon, low fat cheese. When suffering from lactose intolerance, you can choose the product that lactose-free dairy. Still not enough? Drink calcium supplements.
