Are you on a diet and are still not losing weight? There might be a chance you are making very common diet mistakes that you yourself are unable to identify and those mistakes are not letting you reach your goal weight.
The fact is, according to the experts, even when you’re “on a diet,” there are very strong chances that you are still eating a lot more calories than you can think of. Often, we are not being able to connect between what we know we should be doing to lose weight, and what we actually do while trying to diet.
As there must be many starters reading this article, stop thinking about dieting. Instead, look up at those habits that might be the reason you are gaining all that weight that you were actually trying to lose. Knowing the fact that you have finally started dieting can create an unreal obsession with food, heighten cravings, and lead to a “diets are not working” mentality. Consult with a dietitian in Karachi is the best option to get the best possible diet plan.
What Are Those Additional Calories?
We, very unknowingly, consume so many extra calories that we don’t even know about. We are very unaware of the fact that just how quickly calories can add up.
Be it an extra tablespoon of salad dressing or an extra spoon of butter, it adds up to 75-100 calories in no time. Moreover, that extra bag of chips with your sandwich can add 162 calories straight away. If you have a habit of eating while cooking, WATCH OUT!!, high-calorie coffee drink, finishing off the kids’ plates are also those sneaky habits that can sabotage your weight loss efforts.
But, don’t worry, as quickly as calories can add up, they can be subtracted as well. The first thing is to know your diet mistakes and the ways that can add calories into your diet throughout the day – can add up to efficient weight loss
Mistake 1: Do Not Race To Finish The Meal
No one ever mentioned that there is a reward for finishing your meal in record time! Do not eat like you are a contestant in an eating contest!. The habit of rapid eating due to our hectic schedules is a long-term disaster you are unforeseeing!
Mistake 2: Skipping Meals
According to many types of research, the people who skip breakfasts weigh way more than those who are breakfast eaters. It is a great misconception that skipping breakfast or any meal will save you some calories. Those who eat less than 3 meals a day end up eating more calories! Don’t do that.
Mistake 3: Too Many Liquid Calories
Consuming liquid calories is not something that you think you need. All those extra calories coming from the smoothies, coffees, sweetened juices, teas, and sodas that you are consuming can end up in you gaining all that extra weight you’ve been running from. Drink beverages never compensate for eating solids because most beverages satisfy thirst and don’t impact hunger.
Here is some calorie you are not able to count in the beverages:
- 8-ounce coffee with cream and sugar
- 16-ounce sweetened tea
- 12-ounce diet soda
- 12-ounce soda
- 20-ounce smoothie
Mistake 4: Mindless Eating
A condition that is known as “Eating amnesia” is unknowingly putting a hand to your mouth, either from a bag or box in front of the television, while reading a book or watching your favorite show. It is very important to resist the temptation to clean your plate even if you are already feeling full. “Think about your waistline instead of food waste.”
This is how quickly snacking can add up calories when portions are multiplied:
- 12 peanut M&Ms
- 1 ounce of French fries
- 1.5 donuts
- 3 Hershey kisses
- 3 Oreo cookies
- 15 tortilla chips
- 20 potato chips
Mistake 5: You Are Not Eating Enough Protein
It is said that protein is the most important nutrient for losing weight. Consuming protein at 25–30% of calories can boost metabolism by 80–100 calories per day. Consequently, it makes you eat several hundred fewer calories per day. Moreover, it drastically reduces cravings and desire for snacking
Mistake 6: Not Lifting Any Weights At All Or Not Enough Weights
Another most important thing for weight loss is to lift weights. Lifting weights can help you maintain muscle mass, which is often burned along with body fat if you are not exercising.
Be it lifting weights, change in diets, intermittent fasting, you need to consult a certified dietician/nutritionist in Lahore. They will help you in deciding whether intermittent fasting will help you lose weight more efficiently or clean eating will shed your extra pounds! What are you waiting for then?