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10 reasons preventing weight loss
It has long been known that in order to lose weight, you need to eat less than we expend energy. It seems to you that you are doing everything right, but the numbers on the scales are not decreasing? Woman’s Day, together with ELEMENTAREE nutritionists, has compiled 10 simple rules that prevent you from losing weight.
Incorrect idea of the required calorie content of the day
If you practically do not walk, and more often use an elevator (even from the second floor), a car, etc., then even two or three workouts in the gym for an hour will not allow you to increase your diet. Below is the required daily calories for men and women.
- Men – 1700
- Women – 1500
When doing a little physical activity:
- Men – 2300
- Women – 2000
Eating in front of the TV or computer
Eat in solitude with yourself or family, friends. Food eaten mechanically in front of the TV or computer is not deliberate.
One cake or cookie with coffee while talking with a colleague – immediately plus 100 calories. So every day for a few additional, invisible calories – and in a year it is possible to add excess weight of about 5 kg.
Remember to eat slowly, chewing food thoroughly. What is thrown into the body “on the run”, as a rule, is poorly digested, causing bloating and discomfort in the stomach.
You need to listen to your body, and eat only when your body sends signals. If he does not give signals for readiness to eat, then you should not run to the refrigerator yet. And it is important not to confuse hunger and “nothing to do” snack here. Ask yourself if you want to eat an apple or a pear – if not, then you are not hungry and you should keep yourself busy so as not to pounce on cookies and candies from idleness.
When food no longer brings joy and pleasure, it means that this is a signal to complete the meal. The first bites of food bring joyful sensations of warmth and satiety, as soon as this disappears – it’s time to stop.
Eating for family members or not knowing how to skip an extra portion
Learn to say no. At first, it will be difficult, because you do not want to throw away the leftover food or offend the hospitable hosts with disrespect. But here it is worth thinking about yourself and coming to the conclusion which is more important: the opinion of others or your own.
Eat at least 3 times a day (the best option is 5 times). Even if you missed one meal – do not increase your subsequent intake by the calorie content of the missed one. So you are not that hungry.
Cheating on low-calorie and low-fat foods
It is often thought that you can eat a lot more fat-free foods than regular ones. This is wrong! It is better to eat a moderate serving of a regular meal than two to three to four times the size of a low fat meal.
The body also wants to rest. The last meal should be 2-3 hours before bedtime. If you still want to eat, then eat something light in 1 hour: a salad, a glass of fermented milk product. Remember that in the morning you need to wake up hungry and happily have breakfast and gain strength for the whole day.