9 Nutrition Mistakes That Are Making Us Fat


9 Nutrition Mistakes That Are Making Us Fat

Obesity is an epidemic and we want to escape it so if you have put on a few extra pounds the urge to instantly lose them can sometimes cause you to make mistakes in our over zealousness and because of all the misleading information flooding the internet it is very possible that we may unintentionally be making mistakes such as doing the wrong exercises or eating the wrong things.

1. Thinking that all calories are equal

All calories aren't equal there are good ones and there are bad ones the calories that you ingest when eating vegetables are good while the calories you ingest when you eat a big burger are bad. It's because of the amount of insulin released by the body relays more on the kind of calories you are consuming.

2. Choosing only low-fat or diet food  

Processed low-fat or diet foods are always considered to be the perfect choice when it comes to losing weight but that may not always be true a lot of these so called healthy foods most of the time are loaded with sugar to improve their taste.

Instead of keeping you full low fat foods are more likely to make you more hungry and you may end up eating even more instead it is healthier to choose a combination of nutritious minimally processed food products.

3. Not eating enough protein

 Marco Verch Professional / flickr   Caduser2003 / Wikimedia Commons  

Protein is the single more important nutrient if you are looking for weight loss a high protein diet improves metabolism, reduces the appetite and impacts positively a lot of weight regulating hormones. It helps as well with protecting muscle mass during weight loss a study found that a diet containing about 0.6–0.8 grams of protein per lb might help with appetite control and improve your body’s composition.

4. Lacking fiber in your diet

Marco Verch Professional / flickr  

Adding enough fiber to your meal can help reduce your appetite by filling you up fiber helps as well with weight loss by making the body absorb less calories from other foods studies show that doubling your daily fiber intake can result in up to 130 less calories being absorbed you can add fiber to your food by making tiny changes to your diet like switching to brown whole grain bread instead of normal white bread.

5. Eating too often, even if you are not hungry

We are advised to eat small portions and at multiple times during the day if we want to lose weight rather than have big meals three times a day. This is not true eating when you are hungry and only when you are hungry is the key to losing weight this is because eating too often even if you eat less can unintentionally lead to a lot of  calories being consumed over the course of the day.

6. Following the advice about never skipping breakfast

 Clotee Pridgen Allochuku / flickr  

Another advice that we often hear is to never skip breakfast without taking our appetite into account. This advice is not exactly true a study found that people that skip breakfast consumed more calories at lunch compared to those that had breakfast. When the calories are consumed during the entire day were counted it was found that they had consumed an average of 408 less calories.

7. Drinking packaged fruit juice

j_lai / flickr    Jennifer Smith / flickr 

People that strive for weight loss mostly stop drinking soft drinks and other sweetened drinks but they often forget about packaged fruit juices. Even 100 per cent fruit juice is packed with enough sugar to make your weight loss plans go awry. For instance 12 ounces of unsweetened fruit juice might contain about 36 grams of sugar that’s more than in 12 ounces of soda.

8. Not eating whole, single-ingredient foods

 E4024 / Wikimedia Commons
The worst culprits for your weight gain are very processed foods studies suggest that processed foods are a main contributor to the obesity epidemic the best thing to do if you care about your health is to go for whole food because they are self limiting that means that they are very hard to over-consume.

9. Eating a lot and not including fresh fruits in your diet.

Last but not least overeating and not including fresh fruits in your diet can also make your weight loss dreams remain dreams the best fruits for weight loss are watermelons, apples, pears and grapefruits. While shopping it is recommended to only purchase food items that you know you can eat when they are still fresh stocking up your fridge unnecessarily can cause you to eat more than you had actually planned.




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