Have you ever wondered what may be holding you back in reaching your weight loss goals? Losing weight can be challenging for many, and it´s always good to have some tips and tricks to guide you through and help you stay on track and get the results you are looking for. It is also a personal journey as everyone has their own unique experience. One size does NOT fit all when it comes to weight loss. But don´t despair; there are many things you can do to start your journey. Try and avoid these 5 weight loss mistakes. One of the most prominent weight loss challenges is having the right mindset, to begin with. When you have made a firm decision, you are already halfway there. A mindset decision is based upon discipline, determination and consistency, and anyone can achieve their goals based on this foundation.
There is no good reason to cut fruit from your diet when trying to lose weight. Yes, the fruit has natural sugars and carbs, but these are equally important for the body even if you are trying to lose weight. Fruit is an excellent alternative to eating refined sugars and starches and a much healthier option.
If you are on a ketogenic diet limiting your carbohydrate intake from anywhere between 20 and 50 grams per day, then eating high amounts of fruits may not work for this diet regime. For example, a medium-sized apple has around 20grams of net carbs. However, small amounts of raspberries, strawberries and blueberries would be ok. Avocados are a fruit, too, and they have less than 1 gram of sugar and around 18grams of carbs for 1 medium-sized avocado. It depends on where you have set your carb intake limits, but I would not recommend eliminating fruit.
Fruits contain phytonutrients, vitamins, and minerals, so make sure you get some in your diet, even if you are trying to lose weight. Check out my product story here and see what I am using to bridge the gap between fruits and veggies.
Make sure you get adequate protein into your daily diet. Eating more protein foods will help you feel fuller for longer, which helps reduce snacking and cravings. Try adding protein foods at every mealtime. Good proteins to eat are lean proteins such as eggs, chicken and poultry, meat and fish, seeds, beans, and lentils. Fresh Salmon is one of my favourite sources of lean protein. Protein provides the body with amino acids, which are the building blocks, and this helps increase and maintain muscle mass. The more muscle you have, the more calories your body burns which will aid weight loss and fat loss.
I use an all-natural plant-based, vegan protein powder used in shakes, smoothies and pancakes. Get yours here.
I know that you have heard this a thousand times before, but I can´t stress it enough. You need to drink more water. Most people sip water now and again, but our bodies need plain water throughout our waking hours. Up to 60% of the adult human body contains water. Water helps keep the body hydrated and rid the body of waste products and toxins, which aids in weight loss. Water will make you feel fuller, so if you have a craving for something sweet, drink a glass of water first, and you´ll be surprised how it will take your mind off cravings. Water does not have calories, and giving in to those food cravings does. Try and drink a large glass of water every hour throughout the day.
Most of us don´t think about how much we´re eating at mealtimes; we concentrate on our food. Watching your portion size is very important, and checking the number of calories per portion. So, don´t be fooled because a smaller amount of food can have more calories than a bigger portion, depending on the type of food you are eating. Here are a few tips for controlling your portion size: using smaller plates sounds funny, but it works. Then cover half of your plate with veggies/or salad as these are low in calories but high in fibre and will make you feel full. Add a fist-sized portion of lean protein and a small amount of carbohydrate. Try and be mindful about the amount of food that you are eating.
Just because something is labelled low-fat, it doesn´t necessarily mean that it’s healthy. Most low-fat labelled foods are loaded with sugar and other unhealthy ingredients. Removing the fat reduces the flavour, and that´s why sugar is added. It´s best to avoid these foods and adopt a healthy, nutritious whole foods diet.
Remember that your weight loss regime is YOUR regime. Find a weight-loss method that works for YOU and one that is sustainable. Sustainability is vital when it comes to weight loss. Try and avoid these 5 weight loss mistakes and always make sure that you seek the advice of a medical practitioner before you embark on any weight loss regime, especially if you have any illness or are taking medication.
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The information in this blog is for educational purposes only and does not replace any advice given by a medical practitioner or nutritional therapist.
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Any eating regime mentioned above does not serve as a cure or prevention for any illness, disease or medical problem.
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