Gyms are full, dieticians are overly occupied. There are a ton of health apps and wearables that track your health data. People are becoming more and more health-conscious. But there’s one problem. People aren’t completely aware of the dos and don'ts.
This post will tell you just that. Without juggling around, let’s get straight into the topic.
#1 Skipping meals
Somewhere, deep inside our brains, we have this thing engraved that skipping meals will help you meet your diet goals. Here’s what happens when you skip meals apart from cutting down calorie intake per meal.
Blood sugar level reduces
Forces your body to store fats
Reduce metabolic rate
You eat more at your next meal to compensat (which nullifies your efforts)
Alternatively, you can eat whatever you want in smaller proportions at regular intervals of time and ensure you burn out all the extra calories you gained by eating.
This is one side of the story. There’s another side too.
If you’re keeping or skipping breakfast, it is the most important meal of the day we are talking about.
Why breakfast is not the most important meal of the day?
A study conducted by David A. Levitsky of Cornell University found that skipping breakfast didn’t compensate with eating more for lunch. Furthermore, daily required energy to function just fine reduced by skipping breakfast.
The study also found out that the type of breakfast doesn’t affect the subsequent meal of your day. Humans do not need to compensate for the previously skipped meal.
You should eat just enough for your body to function well.
So what is it you should do to keep your health? It totally depends on your personal preference.
There are people who are not breakfast person, yet have really good health. And there are people who are a breakfast person and do awesome things throughout the day.
Should you skip breakfast?
No, if you’re used to it. Yes, if you’ve never had it.
#2 Consuming hidden calories
Everyone knows salad is a great thing to have while on a diet. But, did you know that there is certain sauce you’d add to your salad that is nothing but a rich fat that would sit in your stomach for the rest of the day?
Most of us run like headless chickens after having any idea of the calories the salad injects inside of you.
Here’s what to avoid in a salad
Creamy dressings: Cream is your foe if you’re on a diet. Creamy dressings like ranch, blue cheese, caesar parmesan & chipotle. Keep these things away from your bowl of salad. Alternatively, you can have fruits high in water than calories. Strawberries, watermelons, musk melons, blue & blackberries, cucumber, tomatoes are some classics that do not weigh much on your stomach.
Glazed nuts: Until nuts are kettle-cooked and glazed with sugar, Nuts are heavy on fats for your diet. Alternatively, sliced dry-roasted nuts can help you with a low-calorie option for your diet.
Fried proteins: If you consider chicken for your salad, make sure it is grilled and not fried. Frying anything adds unwanted sodium to your proteins, which you definitely want to avoid.
Cheese: First things, first - Cheese isn’t bad at all. Studies have shown that dairy products may help you to lose weight and help your body with the ability to burn fats. The problem lies in the pile of cheese you lay on your salad.
#3 Unhealthy snacking
How much you eat is less important than what you eat - It’s okay if you eat on regular intervals but keeping an eye on what you eat is important. Consider having healthy snacks like fruits, yogurt, cereals, etc. Avoid packed juices, processed snacks & junk food.
Even if you feel hungry, here’s what you can have as snacks without worrying about your diet being negatively affected.
Sliced fruits with unsweetened yoghurt
Roasted pumpkin seeds
Sliced fruit with nuts or nut butter
Hummus with vegetables
. . . .and some light calorie food that wouldn’t harm your diet
#4 Eating late at night
Your day begins with a lot of energy, as the day progresses your body slows down - depending on how much you work throughout the day. Considering the fact that your metabolism & digestive systems are slower at night time.
Furthermore, you should have your dinner at least 3 hours before you go to bed. However, there are times when your stomach asks for some more and if you’re someone who can not stomach being hungry, here are some light snacks that you can rely on without worrying about ditching your diet:
5 Amazing lightweight late-night food for weight loss
Avocado with cottage cheese(paneer): Cottage cheese is packed with natural proteins and serves a lot of calories that your body can utilize overnight yet not deposit fats in your body. Studies have shown that cottage cheese is one of the most powerful sources that will lead to weight loss.
Carrot sticks with Hummus dip: Baby carrots with two tablespoons of hummus. This combination provides you with enough fatty acids and high-quality proteins and fiber giving you enough energy without putting weight on your stomach.
Apple slices with peanut butter: Add two tablespoons of peanut butter on apple slices. Make sure it is natural peanut butter without palm oil, sugar or any other additives.
Greek Yogurt with blueberries: Blueberries are high in nutrients - like super high. Blueberries contain a lot of antioxidants, which help your immune system. Furthermore, calorie count is very low and blueberries with greek yoghurt is a great high-protein midnight snack.
Whole grain toast with Ham: A slice of whole grain toast with two slices of low-fat ham can satisfy your midnight cravings, 150 calories and 10g of proteins.
There you have it. Which of these habits do you think is beneficial for you? Which of these are you going to try it right away? Let us know in the comment section below.