So you’ve been sticking to a strict diet for a while and yet your weight has remained unchanged. Not to worry. Check out the list of common diet blunders below to figure out why yours hasn’t been working and turn your unsuccessful diet into a diet that works.
- Eating over and above the limit: It is important to keep track of the quality and quantity of what you consume. Many people actually don’t have a clue how much they’re really eating. Studies show that keeping track of what you eat on a daily basis helps you to note your mistake. People who record their daily diet consistently lose more weight than people who don’t.
- Insufficient protein intake: Protein is the most important nutrient for losing weight. In the beginning of your weight loss journey, protein helps you feel full for a longer period and also slows down digestion, giving you more satiety and making it less likely for you to go back for seconds. Protein can also reduce cravings and the desire for snacking. Eating protein at 25-30% of calories can boost metabolism by 80-100 calories per day and make you eat several hundred lesser calories automatically. It is important to load your breakfast with protein. You will have fewer cravings and will be less hungry throughout the day if breakfast is a high-protein meal.
- Not getting enough whole foods: Whole foods tend to be much more filling than their processed counterparts. Stick to single-ingredient foods as much as possible than processed foods labelled as “health foods” that aren’t really healthy.
- Lack of good sleep: Poor sleep is one of the single biggest risk factors for obesity. One of the most important things to consider for physical health, mental health as well as your weight is good sleep. Adults and children with poor sleep have a 55% and 89% greater risk of becoming obese.
- Inadequate water consumption: Drinking water before meals aid weight loss. One particular study shows that people lost 44% more weight drinking half a litre of water 30 minutes before meals. Drinking water also boosts the amount of calories burned by 24-30% over a period of 1.5 hours.
Take care of these factors and your weight-loss journey should be back on track.