Back To These Mistakes
1. YOU REWARD YOUR SELF DISPROPORTIONATELY
A funny thing happens when you start exercising again and drop a few pounds. You feel pretty damn proud of yourself and you believe you are worthy of a meat lover's pizza, cheesy bread sticks reward with a pitcher of beer. Sorry to be the bearer of bad news, but we humans tend to overestimate the number of calories we burn through exercise. Studies have shown that people who start to exercise regularly often still gain weight because they scarf more calories that they burn off. The best way to keep from negating your workouts with overeating is to be religious about portion size and to avoid high-calorie funnel cakes and drinks.
2. YOU DON'T LIKE TO COOK
Eating healthy at restaurants is very difficult. So if you're not a fan of home cooking you've got problems. One study found that people consume 500 more calories per day when they eat at restaurants compared with when they prepare their own meals at home. and those calories add up, Learning to like cooking, and becoming adept with knives, measuring cups, and saucepans, will give you a huge advantage in your quest to get fit. So belly up to the stove (that's the large piece of equipment in your house underneath your microwave, ie, popcorn maker.
3. YOU EAT TOO FAST
The dash out the door in the morning with bagel in hand and the half hour speed lunch don't allow your brain any say in the matter of satiety it takes 15 to 20 minutes for full belly signals to reach the appetite center of your brain if you speed eat, you still feel hungry even after you've eaten enough-and are more likely to head back for seconds of their or thirds. Try to slow things down. Develop the habit of putting your fork down between bites or taking a sip of water after you chew and swallow. Talk to your spouse or kids at dinner-hey there's a concept! Anything you can do to prolong the meal will help you listen to your body's messages that you are satisfied with what you've eaten.
4. YOU STARVE YOURSELF
Sacrifice may make you feel better temporarily, but it won't do anything for your weight loss efforts. Cutting too many calories, especially the ones you get from protein, shifts your body into starvation mode, and it will conserve calories rather than burn them. Also diets of food denial tend to make your body cannibalize muscle for fuel. That's not what you want. More muscle means a faster metabolism and less body fat.
5 CARB CRAVINGS
Bread, cereals, white rice, potatoes, snack foods (crackers Mike) you've tried to do without them, but you keep going back. The strategy of elimnating fast absorbing carbohydrates is difficult to maintain if you don't replace those bad carbs with better carbs. Your body craves carbs that can help control blood glucose and insulin levels. Make all your cereals whole grain cereals. Replace white bread with whole grain. Eat nuts instead of M&MS. Broccoli and cauliflower instead of potatoes. whole fruit instead of juice.
Next blog: 6 Easy steps to retool your diet