Why you gain weight despite diet?
Drastic reduction of calories very rarely gives a lasting effect on weight. If you are trying to lose weight, you probably follow a regime which is full of tips and ‘golden rules’ on how to reduce calorie intake. But it is also likely to be surprised – many of them actually backfires.
We offer six of the most common mistakes being made subject to the restrictive diets and expert advice on how to properly lose weight.
1. Restock calories
Yes, calorie reduction is based on weight loss. But if you hold more of those calories for the end of the day, hunger hormones are confused and your body wants to eat more than necessary. It has been shown that especially the older ones who eat most of their daily calorie intake in a huge portion for dinner, produce more ghrelin (a hormone that causes hunger) than if you eat the same amount of calories in three equal parts.
Smarter solution: Consume most of your calories early in the day. Overeating at night suppresses appetite in the morning, thereby creating a vicious circle – you do not want breakfast, but always starving for dinner. The solution was to repair balance so as not to be tempted to overeat at night. To get your morning appetite, halve the amount of food the evening. For example, eat a breakfast of about 500 calories – one scrambled egg with low-fat cheese on whole wheat bread with a glass of orange juice. This amount should you sated until lunch. Once the mode your appetite fine, do not wait more than 5 hours after eating. It should be approximately the same amount.
2. Eat intermittent
The problem with irregular meal of the day is just gain weight. Based surveys show that people who eat at regular intervals or distribute their usual daily amount of food in more meals during the day, burn more calories during the three hours after the meal than after unplanned snacks.
This diet leads to the production of less insulin, where excessive amounts are also associated with weight gain.
Furthermore, intermittent chaotic meal will seamlessly lead to unnecessary consumption of large amounts of food. Unfortunately we rarely realize how much extra calories add those little snacks.
Smarter solution: Find how many times a day you need to eat (if any different) and make a schedule. It is not good to feel like starving, but it’s good to feel moderately hungry. You can focus on the internal character of the body through food diary. This has been proven effective approach – research shows that people who keep a food diary, lose up to twice as much weight.
3. Did not count every calorie
People constantly underestimate the calories in foods such as yogurt, fish and roasted chicken. But just because a food is useful, it does not mean that you can eat large amounts of it. A handful of nuts contains 200 calories and more. And if you add to the daily amount without limiting anything else, here’s a reason not to lose weight.
Smarter solution: Count all the calories! Once you know that a cup of breakfast cereal contains 200 calories or 220 calories there are in a small bottle of orange juice will become more cautious how much swallowed.
4. Doing extreme diets
Significant reduction of calories sounds like a quick way to download your weight, but it is possible to get back unwanted result (ie. Yo-yo effect). Nutritionists recommend not to reduce calories below 1200-1500 a day. If you do extreme diets for more than two weeks, your metabolism gradually but will temporarily slow down. And the result is that you begin to lose less and less weight regardless of the restrictions. The reason is that the body stores energy to keep you not to lose weight too quickly. And another thing – when you drastically reduce calories with fat along with the fat and lose muscle mass – especially if you exercise. Since muscles are kind of furnace, burning calories, it can slow your metabolism for long, even after you stop the diet.
Smarter solution: Set a goal to download half a pound a week – slow, steady weight loss you ensures that you lose fat, not muscle mass. If you want to download 5 kg, 10 weeks before the start time when you want to achieve your goal, not just four weeks earlier. This is how weight loss and keep the new weight. To download a pound a week, cut 250 calories from your diet and you burn 250 more through exercise each day.
5. Goal for weight loss is short-term
Statistics show that only 20% of people who are subjected to restrictive diets successfully retained its weight after weight loss of more than a year. This is due to the fact that once they have achieved their goal, they go back to their previous eating habits. But if you really want to win the battle with your weight, you need to constantly follow a diet that is even after you have lost weight. It has been shown that those who maintain the correct mode every day, is 1 1/2 times more likely to retain for long the effect of weight loss than those who decided that the weekend may rest from their diet and to eat to fill. For example, if a handful of crackers snacking every night before bed, put a goal to eat 2 instead of 6, and decreased by one per day. Once you turn this into a habit, praise yourself and proceed to the next target.
Smarter solution: Think of healthy eating as a process, not as a “diet” with a beginning and end. Make small changes that you can get used to it and turn them into long-term habits. Start by making a list of the problematic parts of your diet, then find a way to deal with them – one by one.
6. Thinking that “low fat” means “eat more”
When a food is described as dietary, subconsciously we assume that we can eat more of it – even in fact be as calorific as normal food. When, in one study participants were offered the same candy labeled “normal” or “low fat” people ate almost 30% more than a “diet”. Less fat means less calories! But people take it and tend to overdo it.
Smarter solution: always check food labels – so-called “diet” often have less calories. If you take fat-free cookies for example, you save only 3 calories per cookie. Once the check is written, follow the golden rule of any food: be careful with the amount! Limit yourself to two small biscuits or replace cup fruit yogurt with children’s portion.
And another thing – prefer foods with normal fat content, you can still watch your weight – by following the amount you eat.