One of the main habits preventing successful dieting is lack of preparation. Making sure that snacks and junk food are removed and there are plenty of healthy foods in the house means that a weight loss plan is more likely to succeed.
FOOD, CARBS AND CALORIES
Everyone loves carbs, whether it’s crusty fresh bread, crisps, cake or pizza. The glycaemic index (GI) is used to categorize carbs as to how they boost blood sugar levels when compared to pure glucose.
High GI foods, such as white bread, cause blood sugar levels to rise quickly, whereas low GI foods such as oats, cause blood sugar levels to rise more slowly. Some studies have shown that low GI foods can be important in weight loss, as well as helping to reduce the risk of heart disease and diabetes.
Instead of carbohydrates with meals, increase protein portions, such as white meats and fish. The body uses twice as much energy processing protein as it does processing carbs.
Another bad habit is not being honest about how much is eaten. Keeping a food diary is the only way to see how much is really eaten, as it may be that more is being eaten than thought.
Writing down everything that enters the mouth is the most effective way to see how many calories are eaten, as well as allowing the diet to be adjusted when there are particular situations when food intake increases, such as lunch with friends.
Forgetting breakfast is another bad habit. Eating something within two hours of waking is critical to get the metabolism moving. Porridge, Greek yogurt with berries or brown toast with scrambled eggs are just some of the healthy breakfast options available.
Also, try to avoid the central sections of the supermarket and shop around the perimeter of the store. This is usually home to the fruit and veg section, the butcher and the fishmonger and the important food sources for helping to lose weight and eat healthily.
SLEEP, EXERCISE AND METABOLISM
Many assume that cardiovascular, or CV, exercise will shift the pounds alone. This is not true. Not only is CV exercise needed alongside healthy eating, weight training is also required.
Low repetition weights develop the body’s resistance, allowing it to work harder for longer, as well as helping to boost the metabolism for longer periods of time. The ‘after burn’ from weights can continue for days after weight training.
Those who do not have enough sleep are more likely to reach for carb snacks as an energy boost. Researchers have also shown that adequate sleep has a positive effect on weight loss.
Stress within the workplace can also make it harder to sleep and lose weight and for those who are looking for a career change as well as a healthy weight, take the opportunity to view the latest hospital jobs available.
Those watching their weight are often careful about what they eat but forget about liquid calories. Fruit juices, alcohol and soft drinks are the biggest culprits.
Sugar-free soft drinks, light beer, and black tea are more beneficial to a diet, as well as plenty of water. Not drinking enough water causes dehydration. This often manifests itself as fatigue, causing many people to reach for a snack.
Finally, some people will also stop their diet if they feel that they have ‘fallen off the wagon’ and had a bad diet day. If this happens, just pick up the diet again and ignore the occasional indulgences.