Most people who go on a diet, this program is only partially done and less consistent in living. In fact most people can not diet for a long time. This is because the diet is associated with torture, so much to finally give up halfway.
UK survey proved that two out of five people in a week's time to stop dieting. One in five people last month alone, while 20% of people only capable of up to three months. These are the five most common reason for diet failure and how to overcome them
1. Cravings
When dieting , we suddenly crave crispy fried chicken with flour . It can ruin a diet . For that , get rid of the mentality of ' all or nothing' . Do not think if off the wagon a bit , you should cancel all diets . Once a week , for example , you can share a dessert with a friend or buy a cake from the bakery , not a box . You can also nutritious snack foods such as almond butter , avocados , or dark chocolate .
2. Body rejected
Drastic
diet or too tight can lead to mood instability , headaches , mental and
physical fatigue , irritability , indigestion , and difficulty
concentrating and remembering . Try to remember , what causes it . It could be because too few calories or carbohydrates consumed . The key , do it diet appropriately , not too little and not too much .
3 . Hungry
Not able to resist hunger is one of the biggest obstacles diet . Chronic
hunger is generally signifies that your diet is not balanced or not
enough , causing the body to store energy and resist weight loss .To prevent this , eat foods that satiate longer like fish , legumes , fruits , vegetables , avocados , and nuts . Choose foods that are high volume but low in calories, like fruits and vegetables high water and popcorn .
4 . Social pressure
When gathering with friends and family , sometimes difficult to eat or drink rejected because of being on a diet . They often mengompor - ngompori us to eat a lot . In addition , a study also found that friends who eat together eat more than if they ate with strangers . The trick , avoid gatherings while making meals . In addition , give a concrete explanation of why diet is important to you and ask for support .
5. Emotion
From birth we have been programmed to use food emotionally . An example is the celebration , proving a sense of caring and compassion, and to find comfort in food . Strong emotions do tend to drown out the rational mind and keep us from the consideration of the consequences of action . It is difficult and takes time , but you can change it by doing meditation , yoga , or learn to control your emotions .
Many people are avoiding the consumption of carbohydrates due blamed for obesity. But carbohydrates are actually very important nutrients for the body. Carbohydrates provide energy needed for the body to move normally. Carbohydrate deficiency can cause the body to limp, limp and impaired metabolism.
Here are 6 sources of carbohydrate that helps weight loss diet program.
1 . Green Peas
Half a cup of peas contains 67 calories and can meet the needs of 12 percent of the recommended intake of zinc per day . Zinc
minerals beneficial to reduce hunger by increasing the production of
leptin , a hormone that reminds the brain when the stomach is full feel.
2 . Whole -wheat Pasta
Studies in the UK show , diligent consumption of whole grains can lower body mass index and reduce belly fat . The results support previous studies which revealed that a diet rich in whole grains will make a smaller waist circumference . Although
relatively healthy and friendly for weight loss , still limit their
consumption of no more than 100-2 - calories per day ( about 1/2 to 1
cup of cooked pasta.
3 . Oat bread
Whole wheat bread contains only 80 to 90 calories per share . The food for breakfast is also has 2 grams of fiber and low in sugar . Only about 1 gram of sugar in one slice of bread . But make sure the bread you buy is really made from whole grains , at least 80 percent . Grain wheat bread with only 50 percent down , generally have a lot of mixture of flour , sugar and lack of fiber.
4 . Nuts
Legumes
such as black beans , kidney beans , green beans or lentils contain
lots of fiber , protein and iron in addition to carbohydrates . Based
on the results of a study published in the journal of the American
College of Nutrition , dieters who ate nuts less risky 22 percent are
obese . We will process it food , be sure soak them in water overnight to reduce the sodium content is high.
5 . Popcorn
Instead of potato or cassava chips , popcorn is a healthier snack option . With notes , when processed without additional butter and just a little salt . According to a study in Nutrition Journal , popcorn is not only to satisfy the desire to snack but also reduce hunger while. To meet the desire to snack , enough chew no more than 4 cups of popcorn in between meals.
6 . Oatmeal
In 1/2 cup of oatmeal contains 153 calories , 27 grams of carbohydrates and 4 grams of fiber . Half
of the existing fiber in oatmeal is a type of soluble fiber that turns
into a gel-like substance in the form that makes the stomach feel full
for a long time . Results
of a study published in the journal Obesity showed , with increase
intake of soluble fiber in the daily diet can help reduce abdominal fat
deposits known to be harmful to vital organs around it . Belly fat is often touted so cause metabolic disorders , heart disease and diabetes .
Doing the diet with a healthy diet will make your body fitter and slimmer. It is not easy to carry out to the fullest, but if done with a high willingness, healthy eating habits it can be applicable every day through a few simple tricks.
No need to suffer with a strict diet regimen, healthy diet can be trained to regulate food intake until bedtime.
1 . Dessert at full stomach
Dessert is served after the main meal has its own purpose . Stomach should be filled first with nutrient-rich foods to avoid excessive consumption of sugary foods . Studies from Penn State University states started the meal with vegetable soup can reduce intake by 20 calories main dish .
2. Stay away from fatty foods and sugars with different labeled
To attract dieters , many manufacturers produce snack foods fat free or sugar free . Foods with most of the fat free label contains more sugar or additives to replace the missing ingredient maker . Replace with full fat products that can satisfy cravings.
3 . Do not order a meal following a friend
When someone ordered a dish ,
table were friends would order the same dish , although the choice of
high calories . If you find a healthy menu that you want instantly tell the waiter , so do not be tempted to order a friend.
4 . Description of menu
Information
on each menu to make 27 percent of visitors tend to choose the dish .Before eating, see the menu at a glance without regard to the description below and select a dish rich in protein and vegetables.
5 . Set mealtimes and Bedtime
People spent five
and a half hours of sleep consume 25 percent fewer calories after dinner
. This is because the longer we are awake , the more likely we are hungry . For those of you who like to sleep late , selection of healthy snacks such as fruit or vegetables .
During summer, most delicious dish eating cold food. But the food and cold drinks and lots of calories tend to be sweet. Unfortunately it tastes good and refreshing can trigger weight gain.
If you want to go on a diet during the summer, you can also select food that is served cold. Although it was fresh but contains fewer calories. Following cold foods are low in calories.
1. Sushi
Cold dishes such as sushi roll well suited to be an option. As long as it does not choose fried or with topping mayonnaise. You can eat about 4 pieces of sushi roll with fresh toppings that contain approximately 40 kcal calories and 2 grams of protein.
2. Fresh fruit
Piece of fresh fruit as well suited to be a cold meal diet during the summer. For example, eating a peach or plum that could save about 170 calories calorie intake. Can also drink a glass of organic milk contains only 90 calories and 13 grams of carbohydrates.
3. Chicken salad
Generally served as a cold salad. Chicken pieces can be added to increase the intake of protein and whole wheat bread slices. This healthy diet contains only about 111 kcal calories and 20 grams of carbs per half cup.
4. Sashimi
Cold foods and low in calories can also still be consumed. Like sashimi that contains 30 calories per slice, edamame 125 calories per half cup and seaweed salad with about 60 kcal calories per serving.
Many myths about diet and fitness is outstanding , can not ascertain the truth . These
myths people often believe , but in practice it can derail your diet or
hinder the weight loss process to get the ideal body .
The following is a myth about a diet that is misleading.
Myth 1 : Sports Make You Want to Eat More and Increase Weight Loss
After exercise or fitness , the body loses energy and will ' ask ' you fill it back through hunger . But much to eat after exercise , the body does not mean to be heavy . Every move you make when fitness can help get rid of unwanted fat . In fact , exercise is the best way to reduce body fat . Remember the ' mantra ' is : the more moves , the more the fat burning .
Myth # 2 : Foods with Negative Calories Burning More Energy
The term ' negative calorie food ' does not exist in the medical sciences and nutrition .Even a sprig of celery which contains 95 percent water , still contains calories and fewer carbohydrates.So if you think by eating foods that are called ' negative calorie ' does not add calories in the body , it's wrong . Any food or drink that goes will definitely add calories to the body . But the body will also use calories to digest it in small amounts .
Myth 3 : Slow Metabolism is the Main Cause of Increase in Weight Loss
Most people who diet weight loss often refer to a slow metabolism is the cause of their failure . But the assumption was wrong . People get fat is not because of a slow metabolism , but precisely because their metabolism slows down the body to be heavy .In the human body have been no resting metabolism , the body's energy use while sleeping . This will increase your metabolism while also increasing the weight .
Using healthy foods and low in calories when cooking is to make it lean. But apparently, if you cook any way that would make healthy food wasted and so the fat body!
Here are 5 mistakes in cooking that makes you put on weight and will probably derail your diet plan.
1 . Too much use of olive oil
It is true that olive oil is healthy and has a good fat . However, the use of olive oil when sauteing too many turns , so the levels are high in calories and fat . In
order for a quick stir fry cooked though with a little olive oil alone ,
preferably boiled briefly ingredients until slightly wilted before pan .
2 . Estimate food portions
Estimate food portions is important . However, if done continuously will make you so bored and lazy over time to always estimated size of food portions . Without realizing high- calorie foods into the diet . Instead you always control the portions of food , better eating healthy food in ample portions without always in control.
3 . Too fixated on prescription
Cook food based on recipes is good to make the perfect dish .But too hung up on the ingredients in the recipe to make the body fat. Better , change foodstuffs in accordance with healthy ingredients . Such as heavy cream , replaced with low-fat yogurt for the results of low-fat and calorie dishes.
4 . Snacking while cooking
Materials used for cooking dishes so delicious and sometimes not bear to be tried . However , snacking while cooking will make the body turns excess calories . To avoid this, try to chew sugarless gum or drinking water while cooking .
5 . Cooking too much
Cook too much and leaving the rest of the food can be tempting to spend it all . If you 've already cooked too much , immediately store the leftovers in the fridge so that you can consume for the next day .
Changing unhealthy eating patterns generally followed by weight loss. However, often the weight back up. According to researchers from Australia, probably because the nerve is damaged hull familiar with fatty foods.
The team of researchers from the University of Adelaide to focus on the stomach nerves that tell the brain when the stomach is full after eating. They showed that neurons less responsive in rats fed fatty foods. What's worse, the nerves still work less well, although rats are given food that is healthy.
Nervous stomach was back to normal even though they had returned to a normal diet. That is, you need to eat more to be satisfied as healthy people.
This problem is exacerbated by the hunger hormone called leptin. Normally, leptin helps prevent us eat a lot. However, when faced with a lot of fatty foods, leptin action in the nervous stomach.Full signal even more difficult to reach the brain.
The effect was evident in mice. Animals were switched from junk food to healthy food lose weight in the beginning, but quickly rose again. Although these experiments were conducted in mice, Page said that the implication is strong in people who are obese, those who are trying to lose weight, and people who are trying to maintain weight.
Further research is needed to determine how long the effects last and whether there are other ways, either chemically or otherwise, to outsmart the stomach to return to normal conditions.
People who want to slim need to implement a plan of diet and exercise so your daily routine without overly restricting yourself.
To keep the weight has dropped, the people who are dieting should eat 300 calories less than those who weigh the same, but not on a diet.
