A few simple mistakes are all it takes to derail even the most well-intentioned weight loss efforts. Here are 5 mistakes dieters make that can jeopardize their weight loss success, along with a few ways to get back on track.
1. They start the day empty.
There is no better way to bring your metabolism to a screeching halt than by missing your first opportunity in the day to rev your fat-burning engine by eating breakfast. And, there is no better food to include at breakfast than protein in order to enhance satiety, improve fat loss, and curb sugar cravings.
Try this: Whole-fat plain organic yogurt with a touch of agave nectar, a few almonds, and a handful of blueberries to get your early morning motor running!
2. They skip meals and snacks
Eating every few hours keeps your energy up and prevents you from becoming ravenous and subsequently overeating at your next meal. However, not all snacks are created equal. Healthy snacks, like walnuts, sunflower seeds, cheese, almond butter, and apples, are those that are balanced in nutrients and release energy slowly over time; specifically, protein will act as a slow-burning fuel, sustaining your system longer without the highs and lows of sugar-based snack foods.
Try this: Always carry a small bag of your favourite nuts for an easy pick-me-up while on the go.
3. They cut out carbohydrates
It’s not the carbs that are the major issue; it’s the type of carbs. The low-carb craze unfortunately didn’t make this distinction, and consequently failed so many. Eradicating an entire macronutrient category from our diets contradicts the current science that shows that certain carbohydrates can be a strong ally in weight management.
Try this: Experiment with different whole grains like quinoa, amaranth, salba (chia), and buckwheat for low-carb and gluten-free options in meals and snacks!
4. They opt for artificial sweeteners instead of sugar
Recent research has shown that people who use artificial sweeteners, like aspartame and sucralose (Splenda™), are heavier, more likely to have diabetes, and more likely to be insulin-resistant compared with non-users. Consuming foods that contain artificial sweeteners radically upsets our biochemistry and actually evokes sugar cravings.
Try this: Agave nectar is an amazing and naturally healthful alternative that doesn’t raise your blood-glucose levels as much as other liquid sweeteners and sugars do (like honey, maple syrup, and even stevia!)
5. They avoid all fats, even the healthy ones
Among other benefits, there is strong evidence that suggests that the right kinds of fats can make you healthier, more muscular, and leaner, as well as improve your cardiovascular health. Sadly, despite the anti-fat wars of the 80’s and 90’s, the incidence of obesity has doubled from 15% to 31% during this time, and heart disease continues to remain high. By cutting out the fat, taste still has to be maintained, and so sugar is added – trading one suspected evil for another. Healthy fats, such as fish, flax, olive, and coconut oils, lean meats, nuts and seeds, and vegetables such as avocados can boost your immunity and help your body rid itself of unnecessary waste, easing it’s ability to shed the unwanted weight.
Try this: Flaxseed oil on pastas, blanched or steamed vegetables, or in salad vinaigrettes. Coconut oil can also be used in a variety of ways from cooking to baking to beauty products.
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