1. Your portions are off
You may be eating all the good stuff, but you’re eating too much of it. Take the time to read the serving size indications and stick to it by measuring out your portions or using an at-home food scale. Don’t trust yourself to guess what a cup of spaghetti looks like or you’ll be putting in all the effort of dieting without reaping any benefits. A study of overweight people found that 38 percent of those who practiced only portion control lost weight.
2. You give up too easily
It can be tempting to throw in the towel when you slip up. You may be thinking that if you’ve already ruined your diet you might as well stuff your face and start fresh tomorrow. This way of thinking will get you nowhere fast. It’s natural to overeat once in a while or indulge in that chocolate cake you know you should skip, but don’t let one mistake throw you off balance.
3. You’re exercising less
If you want to lose weight quickly and efficiently it is best to pair your diet with a regular exercise routine. Spend at least 30 minutes a day doing moderate-intensity activity at least five days a week. Whether that is a long morning walk, a bike ride, a yoga class, or an evening at the gym, make sure you don’t leave out the fitness component to your new healthy lifestyle.
4. You skip breakfast
You may think if you skip breakfast you can save those calories for lunch, snack, or dinner time, but by the time you get to lunchtime you’ll be starving and will have a tendency to overeat. Those “saved” morning calories won’t last long. According to the Mayo Clinic, eating a good breakfast helps keep you on track for healthy eating the rest of the day and refuels your body with energy to start the day.
5. You’re not getting enough protein
If you’re focusing on eating smaller portions and fewer snacks, but aren’t consuming enough protein you’ll constantly be hungry. Protein keeps your metabolism running, your energy up, and keeps you full longer as it is harder to digest than most carbohydrates. Include a lean protein in every meal and snack on items that are high in both fiber and protein like nuts, dried fruit, or hummus and veggies.
6. You’re drinking your calories
When you’re trying to lose weight you should be focused on drinking water. Not only does water make you feel full, but it is a pure, calorie free drink that is great for your skin and digestion. If you regularly consume a morning cappuccino, a soda with lunch, and a few beers with dinner you’re consuming a few extra hundred liquid calories a day.
7. You use food as a reward
Many people use food as a reward for completing a long day at work or completing a rigorous workout, but using food as a reward can be a dangerous pitfall when dieting. Emotional eating will sabotage your diet and leave you feeling worse off in the end. Studies show that 78 percent of American consumers are more likely to eat dessert as a treat to reward themselves. Rather than using food as a reward, give yourself an evening in with your favorite show or a new pair of running shoes.
Tips for Eating for Weight Loss!
1. Get the Blues
“I got the blues” may conjure up memories of those macaroni and cheese commercials from the ‘90s, but we’re talking about blue dishware. The color blue can act as an appetite suppressant because it has the least appealing contrast to most food. Research says toavoid plates that match the food served on them (like white plates and fettuccini Alfredo), because there is less of a contrast, which may prompt us to eat more. A small but potentially useful trick!
2. Eat Snacks!
Skipping out on snack time won’t necessarily lead to weight loss, since low calorie consumption can actually slow metabolism . Eating less than three times a day may benefit those who are obese, but research shows skipping meals throughout the day and eating one large meal at night can lead to some undesirable outcomes (like delayed insulin response) which may increase the risk of diabetes . Instead of forgoing breakfast or lunch, stick to a few meals a day with healthy snacks in between.
3. Peruse the Perimeter
Next time you need groceries, circle the perimeter of the store before going in. This isn’t a way to stalk out your prey, but actually a tactic to load up on the healthy stuff first. The edges of grocery stores generally house fresh produce, meat, and fish, while the inner aisles hold more pre-packaged, processed foods. Browsing the perimeter can help control how many unwanted additives are in the grocery basket.
4. Stock the Fridge
Make an effort to fill the fridge with healthy produce and proteins (from perusing the perimeter!). Keep lots of fresh fruit and veggies on hand. And for when the fruit basket goes barren, make sure the freezer is stocked with frozen veggie mixes or berries (grab the bags full of just veggies, not the ones with butter-laden sauces). You may be less apt to order out when you’ve got the makings of a healthy dinner right at home. And the good news is, healthy food doesn’t always have to be pricey.
5. Eat in the A.M.
Skipping breakfast in order to “save your appetite” for dinner probably isn’t a safety shield for late-night noshing . While there’s still debate on how important breakfast really is, not eating until the afternoon may lead to binging later on (ie. four servings of mashed potatoes) . Make sure to stick a reasonably sized breakfast with plenty of protein; we tend to eat the same sized lunch and dinner regardless of how many calories we eat in the morning .
6. Get Busy in the Kitchen
We promise cooking doesn’t take long! Restaurants often use larger plates than the ones we have at home, and studies show that increased portion sizes result in increased energy intake, even if there’s a doggy bag involved .
7. Prioritize the Pantry
Take a little time out to toss the junk. If you’ve got some favorite not-so-great items you’d like to save as a treat, tuck them in the back of the pantry with healthier items, like whole grain pasta, rice, beans, and nuts up front. We know that just because the cans of tuna and a bag of lentils are right in front doesn’t mean you’ll forget the brownie mix altogether, but it’ll help keep the brownie mix out of sight, out of mind. Just seeing or smelling food can stimulate cravings, and increase hunger (especially true for junk food) .
8. Serve “Restaurant” Style
Instead of lining up the breadbasket, entire casserole, and salad bowl, right on the table, leave food on the kitchen counter (away from reach). When you’ve cleaned your plate, take a breather then decide if you really want those seconds. Changing up the environment, like by leaving food by the stove, can help reduce food intake .
9. Use Smaller Plates
History shows plate sizes have increased over the past millennium . When it’s time to sit down for dinner, choose a size-appropriate plate or bowl. Using a smaller plate (8-10 inches) instead of a tray-like plate (12 inches or more) can make us feel fuller with the same amount of food. How does this magic trick work? The brain may associate the white space with less food, plus smaller plates generally lead to smaller portions .
10. Chew Slowly
Eating slowly may not fit into a busy workday, but it pays to pace your chewing: the quicker we eat, the less time the body has to register fullness . So slow down, and take a second to savor.
Posted by Chris Garner – Do you have great intentions to make good choices about your health every week, but then rush into your busy day making bad choice after bad choice. One of the best ways to overcome this is to put your choices on auto-pilot.
What do I mean by auto-pilot? You accomplish this with simple planning. According to Wikipedia, the definition of planning is “the process of thinking about and organizing the activities required to achieve the desired results.” In order to achieve the results of good health that you and so many of us are after, incorporate a time of planning into your weekly like. Take a few minutes on the weekend, before the week begins to create your plan for the week ahead. Here is an example of a plan to simplify your choices when it comes to your meals and snacks for the week.
Determine three breakfasts, three lunches, three snacks, and three dinners to make for the week. Do the same breakfast/lunch/snack/dinner on Mon/Thur, do the second B/L/S/D on Tues/Fri, and the third on Wed/Sat. You can have a day off of planning for your Sunday, but you still want to make good choices. A free day from planning is not permission to unravel all your good work you did through the week, it just gives you a break from planning.
This is just a simple example of how you can plan your week to minimize the eating on the run, which many times results in too much processed food and unhealthy sugars in one’s diet. It also helps you prepare containers of food ahead of time to take with you for days when you are on the go. Take the time to find the right plan for your week that works for you. Everyone is different and so is your schedule, but putting your eating on auto-pilot can help to increase your chances of making good choices along the way. Plan on! Visit thrivinghealthylife.com for healthy vitamins, supplements and more.
If you are new to all this what, you may very well ask, are Super Foods?
Well amongst the better known are blueberries, kale and salmon. No doubt you will have heard countless times about the nutritional benefits of these everyday ingredients, commonly labelled “Super Foods.”
There’s no official scientific definition of a Super Food, but it’s generally accepted that Super Foods contain high levels of much-needed vitamins and minerals. They can also be a source of antioxidants, substances that shield our bodies from cell damage and help prevent disease.
While there are a number of common foods that provide these nutrients, there is also an array of more exotic and less mainstream Super foods that are worth getting to know. These include Kefir, Acai, Maca and mangosteens but more about these next week.
Today we are going to focus on one of the best known and loved Super foods the Avocado.
As super foods go, they don’t come much more versatile than the avocado. The soft, creamy consistency and the mild, nutty flavour pair with just about anything, adding a generous portion of healthy fats, potassium, phosphorus, vitamin K and folate to your plate. Delicious at breakfast, lunch, dinner and even snack time, it’s little wonder that avocados are one of the most popular and widely grown fruits around the world.
To celebrate the avocado in all it’s smooth, buttery glory, here’s a list of 16 ways to use them.
1. On their own, with a squeeze of lemon and a sprinkle of Himalayan Salt. An excellent energy boosting snack!
2. Paired with scrambled eggs and bacon for a classic paleo breakfast!
3. With tomatoes: Avocados and tomatoes pair exceptionally well together, and as it turns out, that’s no co-incidence. When paired together, avocados increase the absorption of lycopene, the cancer-preventing antioxidant found in tomatoes. In a study by the University of Ohio, pairing avocado with tomatoes improved lycopene absorption by 400%!
4. Cut into wedges and added to almost any salad
5. Guacamole: Mash two ripe avocados with the juice of half a lime, half a clove crushed garlic, two finely chopped spring onions, one red chilli (optional), salt, pepper, and fresh herbs. Ideal for Mexican dishes, burgers and salads!
6. Added to smoothies for extra creaminess
7. Sliced on top of a home-made chilli
8. Coconut crusted avocado fries. Need we say any more?
9. Added to burgers, along with caramelised onions
10. Paired with grilled chicken and a dash of cayenne pepper
11. Avocado pesto: For a twist on the classic pesto, mash a ripe avocado together with pine nuts, fresh basil, a squeeze of lemon and a little garlic.
12. Halved and topped with a generous splash of hot sauce
13. Raw chocolate making: Believe it or not, avocados are fantastic for making healthy desserts – especially those that involve chocolate! Use them in brownies, chocolate mousse, truffles and cakes to add a wonderful creaminess.
14. Avocado ice cream: Blend an avocado, a frozen banana, 200ml coconut milk and a dash of vanilla extract. Leave in the freezer for 3-4 hours, mixing every hour or so. Allow to thaw slightly before serving, topped with fresh berries!
And they’re not just for eating, either…
15. As a face mask: Great for dry and sensitive complexions, avocado face masks are an excellent way to provide your skin with much needed hydration and nutrients. Avocado oil is used in many of the leading anti-aging moisturisers and treatment lotions – but to save yourself some money, use the whole fruit instead! Our favourite avocado face mask combines three tbsp mashed avocado, one tsp raw honey, and one tsp macadamia oil. Apply to face for 10 – 15 minutes once a week for a serious complexion boost!
16. As a hair mask: Avocado is amazing for dry hair. Combine half a mashed avocado with an egg yolk and a tablespoon of olive oil. Massage into hair from root to tip, then leave to set for 30 minutes before rinsing. When avocado is combined with egg yolk and oil, it acts as a humectant, infusing moisture deep into the hair cells.
How do you use your avocados?