We are most probably committing nutrition mistakes because of miss leading information from our surroundings or from social media as well.
Obesity is an epidemic, and we all want to escape it. So if you’ve gained some unwanted pounds, the desire to lose them right away can lead to mistakes.
Due to all the wrong or miss leading information flooding the internet, it is very possible that we might unknowingly be committing mistakes, like doing the wrong exercises or eating the wrong things.
Here we shared 10 nutrition mistakes that are making us fat.
1- Lack Of Fiber In Your Diet
Adding enough fiber to your food can be helpful in reducing your appetite by filling it. Plus, Fiber helps lose weight, causing the body to absorb fewer calories from other foods.
Recent studies show that doubling your daily fiber intake can result in the absorption of up to 130 fewer calories. You may also add fiber to your food by making small changes in your diet. For example, switching to brown whole wheat bread instead of normal white bread.
2- Not Eating Enough Protein
Protein is the most important nutrient if you are looking to lose weight. A protein-rich diet improves metabolism, reduces appetite, and positively affects several weight-regulating hormones.
Additionally, it helps protect muscle mass during weight loss. A recent study found that a diet that contains approximately 0.6-0.8 grams of protein per pound can help control appetite.
3- Choose Only Low-Fat Foods Or Diet
Processed, low-fat, or “diet” foods are usually considered the ideal option when it comes to losing weight, but this is not always true. Many of these types of so-called healthy foods are often loaded with sugar to improve their flavor.
Therefore, instead of keeping it full, it is more likely that low-fat foods make you feel more hungry, and end up eating even more and more. It is beneficial to choose a combination of nutritious and minimally processed food products.
4- Thinking That All Calories Are Equal
All calories are not equal, there are good ones and there are bad ones. The calories you eat when you eat vegetables are good, while the calories you eat when you eat a large hamburger are bad.
This is because the amount of insulin released by the body depends more on the type of calories it consumes than on the number of calories it consumes. This is one of the biggest nutrition mistakes.
5- Never Skipping Breakfast
Another tip we often hear is never skipping breakfast, regardless of your appetite. This advice is not exactly true. One study found that people who skipped breakfast consumed more calories at lunch, compared to those who ate breakfast.
However, when the calories consumed during the day were counted, it was discovered that they consumed an average of 408 fewer calories.
6- Not Eating in Moderation
Even for people who do fulfill their plates with healthy calories, they could be unknowingly sabotaging themselves. Foods that have health properties can especially lead to weight gain unknowingly.
Even though there are a lot of really delicious foods that are perfect for you. For instance, avocados, hummus, peanut butter, and bananas, are still calorie-dense and can cause weight gain if you’re not too careful. Enjoy these foods, but be sure to stick to serving size.
7- Eat A Lot And Don’t Include Fresh Fruit In Your Diet
Eating too much and not including fresh fruit in your diet can also make your weight loss dreams remain dreams. The best fruits to lose weight are watermelons, pears, apples, and grapefruits.
When shopping, it is better to buy only fresh foods. Unnecessary storage of the refrigerator can cause you to eat more than originally planned. So what mistakes have you made? Share your little secret with us in the comments below. Do not forget to share this article if you liked it.
8- Not Eating Whole, Single-Ingredient Foods
The worst culprits of weight gain are highly processed foods. Studies suggest that processed foods are the main contributors to the current obesity epidemic.
The best thing you can do, if you care about your health, is to look for whole foods, since they are self-limited, which means that it is very difficult to overeat.
9- Eat Too Often, Even If You’re Not Hungry
We should have to eat small portions and several times during the day, if we want to lose weight, instead of eating large meals 3 times a day. However, this is not true.
Eating when you are hungry and only when you are hungry is the key to losing weight. This is because eating too often, even if you eat less, without knowing it, can lead to excessive calorie consumption throughout the day.
10- Eating Too Much After a Workout
A regular exercise regimen is an essential part of any weight-loss program, but it doesn’t give you a license to binge on whatever you want after you finish. Sure, working out torches calories, but people dramatically overestimate just how much they burned.
People who reward themselves after a sweat sesh can overdo it, even with seemingly “healthy” post-workout snacks like protein shakes, etc. If you must refuel, stick to these post-workout snacks advised by fitness experts.
I found it really worth sharing nutrition mistakes that are making us fat. Kindly comment below and let us know your take on this?